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[http://benchpressworkout.orbs.com/ Bench Press Workout] - For men who want to learn to increase their bench presses, it is crucial to observe an effective and proper regimen, using the specific goal of strengthening the pectorals, triceps, biceps and also the muscles of the shoulders and also the upper back. The best way to achieve this goal is by following a principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set or you perform more or less takes hold a workout. You can also very your exercises daily or lift heavy weights one day and then light weights on other days. The explanation for this is that you want to avoid your body from reaching a plateau using a rigid workout. Because you vary the styles and weights which you perform or use respectively inside your workouts, the muscles become stronger and the training regimen in general becomes more efficient, making it possible to bench press more. Let us take a look at a sample regimen which uses the principle of muscle confusion. If you're doing it only once weekly, vary your reps, sets and weights weekly. For Week 1, bench a barbell with a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for five sets. For Week 3, drop the body weight down to 150 pounds, but do 10 reps for 3 sets. [http://benchpressworkoutt.wordpress.com/ Bench Press Workout] - In the muscle confusion regime, you should perform a "Maxing Out" (or more formally referred to as "Train To Failure") workout at least one time a month. The way to do that workout is by beginning with a weight that is heavier than what you are accustomed to lifting. After 1 or 2 reps, take a short rest of 30 seconds to 1½ minutes. Add Ten pounds for every successive repetition unless you reach the point whenever you cannot lift the load anymore. When doing a maxing out regime, make sure that you have a gym buddy or even a spotter who can grab the weight when you can no longer push up. For individuals who do bench presses twice or even more a week, you can plan your regimen in different ways. Let us say you bench on Tuesdays and Thursdays, you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or speed rep on Weeks One and three and then max out on Weeks 2 and 4. Make certain you squeeze in a day of traditional bench presses within your schedule. [http://benchpressworkout2.weebly.com/ Bench Press Workout] - To explain what speed repetitions are, they are exercises that are often called "explosive bench presses". To do this, work with a weight that is 40 to 45 percent lesser compared to the heaviest (or the maximum) weight that you will be capable of lifting. The best way to do speed reps is by slowly lowering the weight to merely a few inches above your chest and then pushing it upward explosively as hard and as fast as you can possibly can. Do 10 to 12 reps for 3 sets. Speed reps help stimulate fast twitch muscle fiber growth so you are able to bench more. Regardless of how great a the flat bench press regimen is, be sure to allot days of rest so that your body can recover. Remember that it is during sleep and rest that new muscle growth occurs. If you grow more stronger muscle tissues, you are sure to increase your the flat bench press in no time at all.
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