How frequently should I bench press to get a maximum chest work out?
admin | Dec 16, 2008 | 4 comments
Akshay P asked:
I am a 140 lb16 year old who just started working out on his own but doesn have a fitness plan. So, how frequently should I bench press to get a maximum chest work out?
Janiya
Filed Under: Cardio
MY TRAINER HAD ME DO BENCH PRESS AND FULL WORK OUT EVERY OTHER DAY AFTER AWHILE I WAS PRETTY BUFF
i took weightraining two year through high school, it woould be best to lift everyother day, if u want to do it everyday jusy do lower body and then the next day do upper body.
I would say no more than 2 or 3 times a week. Personally, I do one heavy weight, low rep day and one low weight, high rep day for chest, shoulders and triceps. I do the same for back and biceps and include legs in one low weight, high rep day and one heavy weight, low rep day. Heavy weight, low reps will build size. Low weight, high reps will tone it all up. This is just one suggestion, though. There are probably people more qualified than me who can tell you exercises to target the areas you want. I’m not a personal trainer or bodybuilder or anything. I’m just an average guy who hits the gym to stay in shape.
For now you should think about lifting 3 times a week. Say Mon., Wed., and Fri. Gather info, but a good routine would be something like this; Mon-chest, shoulders, and triceps, Wed-legs and abs, Fri-back (including traps) and biceps. You need to develop your entire body to maintain balance and symmetry, and you need to allow time for a body part to heal before working it again. The muscle builds during rest, as it repairs itself from the trauma you inflicted upon it when you lifted. After a good workout (chest, for example) you should be a little sore for a couple of days. As you begin to lift your focus should be on using the proper form and not on the amount you lift. Good form will lead to better gains and fewer injuries. Also, to maximize your gains be sure to eat well and get enough sleep. I would recommend a book called Body for Life as a good first reference. Seek out other sources of info and pick out what works for you and discard what doesn’t. Every body is different and each body responds a lttle differently from others. Good luck.