Advice on certain areas.

M

mikeymike4455

0
Okay will split this up to make it easier to reply:

1) Upper Chest- I bench press and do push ups in my workout routine and I notice that my lower pecs area is getting big but my upper chest is the same. How do I get my upper chest to bulge out like like lower chest is doing? Maybe throw in some incline bench press? Please help...

2) Bench Press- Okay I started lifting like two years ago. I started out with a week 115lb set and did that for awhile, then I got an olympic set of 300lbs. I shot through that and now I'm stuck at 185lbs. How can I keep increasing the weight I bench? I am 5'10" and 165lbs. So it this all I can do? I can do the 185 a good five times, so do I just keep doing that? (Been doing it for like two weeks now.) Please help with this also...

3) Treadmill- I recently purchased a treadmill to burn my fat I gained while trying to bulk up. (Started at 115 lbs. Yeah ouch lol!) So I am running a mile at a time when I get on it. I probably use it once or twice a day though. I can do a mile in 13 minutes, is this good or bad? Am I running enough or should I do more? Do I mix my lifting with my running?

4) Creatine- I also just got some quick shot creatine gel. I take one gel pack after every workout. Does this just help get me back to shape quicker or does it help with muscle growth? Should I also use some protein stuff?

5) Triceps- I have a pretty decent at home gym in my bedroom: A bench with 300lbs, a treadmill, chin-up bar, barbell with around 115lbs, and a 40lb. dumbell, also a heavybag. Now my question is how do I get my triceps working and growing? I have a big bicep muscle thanks to curls and I can see my triceps getting bigger but I am not sure what exercises to do. Please help...

Well I think thats it, any help will be greatly appreciated.

Mike
 
1,2, and 3 look ok probally ask some else for more advice on those ones.

4. yeah im pretty sure creatine is supposed to be taken before workouts to give you that boost lets you do a few more reps, but im not sure i never use the stuff dont like some of the side effects.

also if you truely want any gains at all you should make sure your diet is clean, no candy, pop, any sort of "junk" food, and have 6 good sized meals a day to keep your metabolism up.
 
1) Upper Chest-
I heart incline bench presses. I feel it is the best exercise for your pecs.

2) Bench Press-
Just try to increase the number of reps each week, then sets, and after a while, you'll be able to increase the weight. Have patience and keep pressing!

3) Treadmill-
Are you only running one mile and that's it? It's probably not enough cardio. If you're doing more than that, twice per day, it's too much. You only need to do cardio once per day (4-5 days per week) for 30-45 minutes. You probably want to try and pick up your pace - I can walk a mile in 13 minutes. You should do a search on this forum for HIIT - that would be great to do on your treadmill! It's best to do cardio and lifting at different times in the day. If you can't, do your weight-routine first, so you aren't too fatigued for proper form.

4) Creatine-
I don't know much about creatine. However, whey isolate protein powder is probably the best you can use. Have a protein shake right after lifting to replenish your muscles.

5) Triceps-
Close-grip bench press, french press, skull-crusher. You don't need to do too many isolation exercises for your tris because you also work them with your chest.
 
Grammaton said:
also if you truely want any gains at all you should make sure your diet is clean, no candy, pop, any sort of "junk" food, and have 6 good sized meals a day to keep your metabolism up.
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That too!


argh... not enough characters for a post....
 
well for # 2, kinda sounds like you hit a wall! if you've been doing the same old barbell flatbench, that's gonna happen! my advice to make your bench go up would be to switch it up some! do some flys, dumbells, incline, decline, triceps.. all of those will help your bench go up, especially once you've hit a wall..

Gram also has a great suggestion, im not to familiar with HIIT, but i know HIT works great for me, i did it and i didnt even know i was.. bascially rep to failure, and throw some negatives in there to punish yourself when you don't reach your goal.. & goodluck!
 
Maybe I'm misunderstanding but I don't see any back and leg work in there.

If you've stagnated on your bench, then you're going ot have to try a few different techniques. First, how is your form? Second, I would do two chest days. I would have one where you did a 8X3 set with a 4 rep max and then 3 days later I would do a speed day where you do 50-60% of your 1RM and do an 6X2 set up. On your speed day you want to lift that bar as fast as you possibly can but that doesn't mean your back comes off the bench.
 
Yeah I really on run for my leg exersices. I don't do any squats or anything...no equipment for it.

I started doing incline presses today for my pecs, I am starting the HIIT training tomarrow it sounded like fun.

Ill keep you guys informed.

Later,
Mike
 
If you can't squat, well then...hack squat, deadlift, and/or deadwalk.
Bodyweight lunges are okay since you don't have two dbs and even though you'll have to use a lighter weight to clean it over your head, bb step ups are good.
 
Deadlift-http://www.stumptuous.com/baddl.html
hacksquat-http://www.t-nation.com/readTopic.do;jsessionid=0113EC9990D2D8755C45C1DD1FBA4E2C.titan?id=459865
deadwalks-http://www.t-nation.com/readTopic.do;jsessionid=0113EC9990D2D8755C45C1DD1FBA4E2C.titan?id=459969

The deadwalks are called Waterbury walks in the last link
 
mikeymike4455 said:
Yeah I really on run for my leg exersices. I don't do any squats or anything...no equipment for it.
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You shouldn't rely on a cardio work-out for your legs. Weight training every body part is needed, especially if you hope to improve your running.

I don't understand how you say you have no equipment for leg work - you obviously have a bar for bench pressing, and some dumbbells.... that's all you need!
 
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