Originally posted by ivan2908You can also use the dumbbells to do dumbbell bench presses. You can do flat bench, incline and decline. The main thing is to start light. Your strength will increase in this manner rather than trying to emulate an Olympic champ by starting heavy.
Nice site. I returned to gym two weeks ago and I am pretty much weak like I practice bench with the empty stick (20 kilos) 😛 Lol, eventually it will get better I guess.
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Originally posted by Jie3 different types of training.
You can also use the dumbbells to do dumbbell bench presses. You can do flat bench, incline and decline. The main thing is to start light. Your strength will increase in this manner rather than trying to emulate an Olympic champ by starting heavy.
1) You want to get muscle endurance. Good for runners and people who hold physically active jobs. Do less weight, but more reps (20+) per set.
2) You want to build mass. Do more weight, somewhat under your maximum, and do 8 - 12 reps / set. Drop-sets or Build-sets are good. Drop-sets are where you start with the alot of weight, do a set, then drop the weight, do a set, etc. Build-sets are the opposite.
3) You want to gain strength, but not so much mass. Do as much weight as you can possibly handle, but very few reps (3 - 6). You need a spotter!
Originally posted by ivan2908That's good if you have progressed. I would not take creatine but that's just me. It is produced naturally in the body if you consume meat and if you get used to artificial boosts, the body stops its own production. For people who stop taking creatine they notice the loss of power in their workouts. I would just say eat lots of fish, meat, duck, bread rice etc Also drink plenty of water.
Yo, I bench with 60 kilos now ! after warm up 4 series with 6-8 reps. Yo how much YOU bench ? Yo, is creatine really safe ?