Moving up...

[mikeymike4455]

Hey this is my first post, I have been working out (with dedication) for about three months now. I'm 19, 5'10" 155lbs (weighed about a month ago lol). My question is my main portion of a workout is bench presses because I want to build up my pectoral muscles and arms. You know so I can look like Vin Diesil!

Anyway my question is when I first put up my weights I could bench about 115lbs ten times and now I am benching 165lbs. 7 times. My dad told me to lift whatever I could seven times with the seventh time being difficult...is this true?

How can I increase how much I lift? Just keep lifting?

Am I increasing in weight too fast or too slow?

Also for my traps I do shoulder shrugs to get that nice neck bulb lol is this the right exercise? I hold an extra bench press bar with about 140 lbs. on it and hold it at my waist then shrug my shoulders up as high as I can. I do about 20 of those.

Is running a very good way of toning your abs?

And last but not least, how can I make my biceps/arms bigger? I have nice cut arms but I want bigger ones, how?

Please help,
Mike S.

 

[stalefish]

your dad is correct ...
if you want to get big ... you want heavy weight lower reps ... i personally like 6-8 reps, with the last one being extremley difficult (almost failure).

how to increase the weight you lift, yes, keep lifting and you will gain strength and muscle mass.. allowing u to lift more.

for your trapz, what it seems you described arent shoulder shrugs, but upright rows. when you hold the barbell, and bring up to around your neck or so.(can also be done with dumbells)
Shoulder shrugs are when you hold either heavy dumbells or a barbell, and you just do what it sounds like, shrug your shoulders up.... only using your shoulders ... no bending your arms or anything. anyways, both exercises work the trapz.

as for arm muscle gains ... do compound movements that allow heavier weights.
barbell curls are good mass gainers for biceps (including preacher,standing, standing preacher) *remember heavy weight, fewer reps (aim to get just above 6reps)

with triceps, lying french press is a good one (skullcrusher) ... i also like basic bench dips. and close grip benchpress builds your tri's realy good too.

for shoulders, shoulder press is always good. I also like Lateral raises (side raises).. as well as front raises (with dumbells or barbel).

Try to stick mainly with free weights, they cause your stabilzing muscles to be involved with the movements, resulting in more growth.

hope this helpd somewhat.