Quote:
Originally Posted by Skillz512
I worked out earlier today. It was Arm Day (I just started doing arms the past two weeks, really working on getting bigger arms cause mine are small)
Anyways, I see a lot of impressive numbers from some people, pretty crazy numbers really, but I'm 18 so maybe I'll get there in a few years, I've been at it for about 6 months now, I was always overweight since I was a kid like 30-50 Lbs until last year, started playing basketball in the gym for 2-3 hours a day, went from 200 lbs to about 140 (I didn't lift at all during this time, BIG Mistake on my part). Now it's just been trying to gain muscle mass for 6 months, I'm at 155 and the goal is to get down to 140 and be as cut as possible and lift more than ever.
My diet is pretty strict and I've been seeing good gains the past month since I started eating right, BUT my bench press has been very slow to improve I'm still at 60-70's for dumbbells for a few working sets. Really weak (I have a bad shoulder, so no Barbell for me)
Any tips to really getting my Bench up? I workout 5 days a week and I'm just starting to jog 6 miles a day to lose the weight, since I've been bulking for awhile.
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I started lifting my sophomore year at 15. It sounds like your doing well right now. Keep it up. The biggest thing I could tell you to do is stick with your diet. A proper diet is very important when putting on muscle mass and keeping fat gain at a minimum. Eat eat eat, but keep it healthy. Lots of protein and carbs. If you really wanted to get scientific I could design a diet for you with the exact grams of protein, carbs, and fats you should be eating every day and when to eat what.
Sleep. Proper rest is very important but I know sometimes that's hard to do at your age. A properly rested body is a strong and healthy body.
As for increasing your bench, just keep at it. It's a mental game. Set a goal for yourself and go for it. Mix up your chest workouts. Throw in incline and decline dumbbell presses. Instead of doing 70 lbs for 10 reps or whatever you do throw up some lighter weight for more reps once in a while. Keep your body guessing. Muscles respond to shock. Work on building up your shoulders and triceps as well. Finally the most important thing, make sure your using proper form.