When we arrive at the gym we typically take in a shot of water and hop straight on the eliptical. Depending how we feel we will do 1/2 - 1 mile of jogging around speed 8-10. After that regardless of the body part we are working we always start with a weight that we can feel our muscles kick in. Personally with bench I start with 25's on each side because lifting that makes me feel my muscles more then lifting say 35's or 45's. We do probably 15 reps and then do minor stretching and then go at our routine.
how long have you been getting into shape? for the first 2 odd months i went to the gym i found that doing higher range reps (12-15) helped a hell of a lot, and you dont have to lift so much that it makes you hit failure at the end of every set.
A technique I've found useful in benching if you can't move up a weight is to have a spotter aid you in a weight which is a lot higher than what you can lift. The spotter holds the bar with weight up, and you slowly bring the bar down straining your muscles to the max. The spotter guards you from injuring yourself, and when you reach your chest, the spotter lifts up the bar with two arms placed in an equilibrium up to the starting point. I usually do this three times before my muscles are in fatigue.
The spotter should really not doing more than the two finger assist. If the spotter has to use his whole hand at any point you shouldn't be doing it. IMHO.
The spotter should really not doing more than the two finger assist. If the spotter has to use his whole hand at any point you shouldn't be doing it. IMHO.
Well, he's more like a guard so the bar doesn't split your face in half as you lower it down.
thats when theyre mostly used.. and as grav said, the best way to see results is to use good form, you'll end up like alot of the idiots you see in the gym, they swing high numbers around like they think they know what theyre doing, but theyre barely using the target muscle group(s) and they won't see the results they want , if they even see any at all. using good form puts the maximum strain on the targeted muscle which leads to better results in strength and size!
A technique I've found useful in benching if you can't move up a weight is to have a spotter aid you in a weight which is a lot higher than what you can lift. The spotter holds the bar with weight up, and you slowly bring the bar down straining your muscles to the max. The spotter guards you from injuring yourself, and when you reach your chest, the spotter lifts up the bar with two arms placed in an equilibrium up to the starting point. I usually do this three times before my muscles are in fatigue.
that's a negative rep.. it can be used with more weight than what you can normally handle but i dont see much of a point in that.. negativ reps are usually used for the last few reps you cant push out by yourself, your spotter helps you push the bar up, then you'd lower the bar as slowly as you can straining your muscles a hell of a lot.
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