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Can i Do the flat bench dumbbell press using no bench?

admin — Sat, 13 Mar 2010 22:41:44 +0000

Yes, you can use any elevated flat surface. Some local parks have those sitdown flat benches with no back support. Or you can go to a local school stadium and use the bleachers.

Good luck.

should you dumbbell press as much as you bench press?

admin — Sat, 13 Mar 2010 22:41:42 +0000

i can dumbbell 75 3 times and bench press 200 one time?

No………..You will always be stronger with the big bar as compared to the dumb bells. Plus it’s much easier to control the weight. Good luck and take a day off once in a while, eat and sleep real good.

How can i avoid of having back pain after an incline bench press workout?

admin — Sat, 13 Mar 2010 22:41:37 +0000

after workout, i feel pain on my back specifically on my lumbar area and after i woke up(i also feel pain)…any recommendations?

OK this is natural if you have just started if not then maybe you need a new bench press or a convertible one

At what angle should I place the bench if I’m doing an incline bench press if I want to develop my upper chest?

admin — Sat, 13 Mar 2010 22:41:36 +0000

45, 60 or 90 degrees?

Technically there is no "upper chest" or "lower chest"…look at an anatomical drawing of your pectoral muscles and everything is connected and contracts all at once.

That being said, 45 degrees is the best angle for incline bench. 90 degrees and you’re not doing bench press anymore (you’ll be sitting upright!)

The use of momentum in strength workout!(bench press,barbell squats…)?

admin — Sat, 13 Mar 2010 22:41:32 +0000

Hello there!
This is a serious question, all kidding´s by side i need advanced answers from personal trainers or coaches,or wight lifters,even vertical jumpers and athletes.

The momentum use/not use in weight lifting confused me.Well im a boy 20 yrs and i lifted weights 6 months ago for like 3 months.After the 6 months break i started again to go to the gym.My gains in those 3 months were poor,as i first came to gym it looked like1RM: bench press-70kg,military press-45kg…after 3 months 100kg and 55kg.In those 3 months i visited the gym twice a week.I didnt realize the momentum stuff and i barrely dont really know what momentum means.Well i read somewhere for example when you at bench press,you put the barbell downwards /eccentric action/ while you doing this you load your muscles to counteract,when not counteract immidietly the momentum goes lost,and the lift up action /concentric action/ becomes more difficult unlike with use of momentum.Thats how i understand the mean of momentum.
Second thing. I just look for gaining max strength,all Bodybuilding stuff by side. Now i combined the strength workout(upper body) with the lower body workout.And combined with the strength workout the plyometric workout too. I purchaseed the vertical jump bible.I read the book ,and everything just confused me.Well or…whatever.
Now look, when you doing the weight lift slower and without momentum you force your muscles to work harder-result more stronger.

So question one: Is this true? When yes… for example how im gonna do my bench press. Am i gonna do it like this: Downward action 2-4 seconds, let the weight in place for 1-2 seconds to lose momentum,upward action 2-4 seconds. Is this idealy to get stronger and improve bench press in no time? But without using momentum i cant even lift 80kg. What about this??

Dilema 2: What about those fast twitch fiber´s in muscles. When you keep doing your exercises fast,energetic,explosive you force your Central Nervous sistem to recruit more fast twitch fibers. I need to be explosive and i need those fast twitch fibers,for jumping explosivnes…
Now,how my CNS recruit more fast twitch fibers when i do the exercises like i showed above. How to gain those fast twich fibers and strength. Or i just need to build up strenght for 1-2 months and combine it with fast exercises…man phew…
Now look its probably designed so,that you first strength your muscles and slowly attempt to the reactive training including fast explosive moves…i guess so,what you think?
Now again, to gain more strength should i do the bench press, barbell squats, split or bulgarian barbell squats and military press and other exercises slowly to gain strength,by deleting momentum. And be able to lift more in no time.
I read too that 3-4 sets of 6 reps improve your strength more and faster then 10 or 12 reps why that? Should i delete momentum in all exercises during strength gains? Is it better that i visit the gym 3 times a week unlike twice like i done before?

phew… thats it. Hope that you can help me here, im just confused about everything. Who guess that simply weight lifting can be so complicated. :S

Thanks…

Hi, your questions are really all over the place, but I’ll try answering as best I can…

Many younger bodybuilders are overambitious and use weights that are too heavy for their strength capacity, but are able to perform the exercise using tricks like:

- Swinging the Barbell/Dumbbell
- Locking the elbows at the top of exercise
- Performing exercises very fast instead of slowly using good form
- Using momentum rather than muscle

Don’t fool yourself, this kind of stuff is nothing but cheating and will be one of the primary reasons you will NOT see results.

You referred to letting a weight rest in place for 1-2 seconds in the middle of an exercise. That is exactly what you should not be doing.

Good form means all exercises are done slowly and fluently without interruption and without locking your elbows at the top of an rep.

Remember, the whole idea of stenght or resistance trianing is to put tension and pressure on your muscles. If you’re gonna cheat by using the weights momentum to lift, you’re muscles are not working very hard and results will be slim.

As for reps and sets, here is a recommended set range for each muscle group:

Legs – 14-20 sets
Calves – 6-10 sets (possible twice per week)
Abs – 6-10 sets (possibly twice per week)
Back – 12-16 sets
Shoulders – 9-12 sets
Triceps – 8-10 sets
Biceps – 6-9 sets
Forearms – 4-8 sets
Traps – 3-6 sets
Chest – 12-16 sets
The rep ranges for muscle building is 6-12 reps per set and you should be lifting with a weight that you struggle to complete the last couple reps on each set with good form. Once you hit your rep range with good form it is time to move up in weight.

I’ve put two links at the bottom. The first one is a very good article you can read on why momentum in bodybuilding is a bad idea. The second is a video of a bench press done with correct form. This is the way and speed all exercises should be performed at (you can even go slower than that, but not faster)

Phew, hope that helps…

which is better barbell bench press or dumb-bell press, and why?

admin — Sat, 13 Mar 2010 22:41:26 +0000

Their both good. The only difference – and what might make your opinion, is the body parts that each works out. barbell bench pressing works out on the chest mostly, with lesser degrees on the biceps, triceps, and back. Barbell presses – I’m assuming you mean different routines than from pressing as if it were one bar, works more on the arm muscles – biceps and triceps, and less on the chest.

You probably want more effect on your arms. Therefore I guess you will like dumb-bell press better.

from where i can get information about body building?

admin — Sat, 13 Mar 2010 22:41:19 +0000

I want to know about body building tchniques, exercise, diet charts, and proper guidance for Body building in india.

Bodybuilding.com is a great resource. Definetly worth checking it.

Does muscle-growth rate developed in body-building exercise depend on genes?

admin — Sat, 13 Mar 2010 22:41:18 +0000

I know diet, rest (sleep), exercise all factor in, but how about genes? Will it contribute greatly or its effect are insignificant?

Thanks.

Yes it does.
Some people will naturally build better than others, this can be seen most often by specific body parts.
This is not to say, that with dedication and hard work you will not get good results, you simply may have to work harder or a diffferent way than others.

Can somebody tell me the best workouts for these body parts?

admin — Sat, 13 Mar 2010 22:41:14 +0000

What are the most effective muscle building workouts for:
Shoulders
Back (not lats)
Triceps
Traps
Forearms

I want to know a couple of the best exercises for each of those body parts. thanks.

6 week workouts
Phase l

Day One

Squats Warm Up Sets
4 Sets 6×60 6×60 6×100 6×125

Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200

Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450

Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80

Day Two

Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200

Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175

Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175

Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60

Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75

Day Three Off

Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170

T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150

Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125

Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50

Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155

Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds

Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35

Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175

Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90

Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45

Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60

Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50

Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60

Dips
4 Sets 8 to 10 Reps

Day Seven Off

Good luck:
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FROM THE STAFF OF BOEAFITNESS addthis_url = 'http%3A%2F%2Fwww.thiswebsiteissoawesome.com%2Fdiet-and-fitness%2Fcan-somebody-tell-me-the-best-workouts-for-these-body-parts'; addthis_title = 'Can+somebody+tell+me+the+best+workouts+for+these+body+parts%3F'; addthis_pub = '';

Any Suggestions On My Body Building Workout?

admin — Sat, 13 Mar 2010 22:41:12 +0000

Okay so i just started Body building about 3 weeks ago. I alternate every day, one day I do Bicep Curls, Push ups and pull ups and the next I do strictly bench pressing.

When I go i ussually do-

On Bicep Day:
1) 10 sets of 25lb dumbbells with a 30 second break in between sets, then a 3 hour break, and another 10 sets.

2) 10 pushups

3) and 2-3 sets of (5) pullups (i am 132 lbs)

Then on Bench press day I do 3-5 sets of 10 reps of 85lbs.

About 20mins after Each workout I eat a protein bar (15grams) and a protein shake (10grams)

I was just wondering if this is a good cycle and if it is i would love some suggestions to improve my workout. By the way

Im 15 (16 in July)

The reason that I started working out is that i live 5 mins away from the local beach and like most boys my age i would like to look good for the summer.

Also if anyone has any sucess stories or suggestions on protein enhanced items to eat/drink i would appreciate it

THANK ALL OF YOU
I have my school gym which is really nice and has a lot of equiptment, including 8 benches and 2 sets of dumbell racks each holding dumbells size 10-85 (with 5lb intervals)

do you have a gym membership and access to all equipment?