"unix-freak" <[email hidden]> wrote in message
news:[email hidden]...
Quoted message said:I would imagine that I can bench more. This is a machine where I'm
sitting straight up and pushing the bar out...and I'm grunting to get
the 15.
First off, you need to chose whether you want to lose the fat first or bulk
up a bit first. Its almost impossible to do both at the same time. I'll give
you some advice on getting a bit more muscular because I know a bit more
about it than the weight reduction side.
Is there not a regular bench press where you are working out? If you want to
add muscle to your chest, I suggest you start bench pressing and up the
weight big time. Curling 50 pounds at 160 is pretty impressive (in my
opinion anyway) so you should be able to bench press quite a bit more than
only 100 pounds. Your musles wont grow unless you are constantly forcing
them to grow. You do this by using progressivly heavier weights.
To gain mass you should cut the reps down from 15 to maybe 6-10 reps and
follow the progressive resistance principle (google progressive resistance
if you need to). Start at a weight you can do for 6 reps, then next time try
7, then 8 and so on untill you are able to get 10 clean reps with that
particular weight. If you can't increase the reps one or two workouts, dont
panic, trust me, just keep trying and eventually you *do* get stronger.
Once you can get 10 reps with your chosen weigh, its time to up the weight
by 5 pounds and start at 6 again. This way you progressivly get stronger and
stronger and, provided you are eating right and have a calory surplus,
bigger and bigger.
In summary... higher weight, less reps, make sure your muscle groups are
getting enough rest time (you are probably doing too many sets for a 3x a
week routine) eat more and you should grow fine. Two most important words in
weight training (at least in my opinion) are progressive resistance.
