I was in the weight room today, and i did a 3 x 10 bench press, among other things, liek tricep ext., etc, but my question is, did I lift enough weight? My legs are killing after my leg workout, but my arms aren't sore and I could extend them all the way without stiffness or tightness. I should be sore, shouldn't I? Should I up the weight 10-20 pound next time?
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Not Benching Enough?
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Did you max out? What I mean by that is, when you were benching, could you have done 11, or 12 reps, or was 10 the absolute final lift?Next time up the weight a bit, and keep going on each set till you cannot continue. Get a spotter to spot the two more after you can't continue. You should be aiming to max out at 10 reps, if you go a little higher or lower, it's no matter, but you shouldn't stop at 10 because your program tells you to.
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What I tend to do is12 repetitions on something I can just do 12 on8 repetitions on something I can just do 8 on6 repetitions on something I can just do 6 on3 repetitions on something I can just do 3 onThen you do the kick-arse super heavy weight you can barely lift for 1 repetition.Makes a total of 30. Can rest between each stage if you want but not whilst in a stage.I usually start on around 42kg's and when I get to the 1 I usually lift around 77kg's.It’s a good way of doing it, good way to build mass. But you should push yourself, not to the extent that you hurt yourself though. You have to be careful of that. But I personally would want to keep moving the bar down the weights and not keep it just on the same.What were you lifting by the way?Mr. Nuts
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I was lifting 95 lbs.
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When you are exercising you should always push yourself; the little bit extra you do makes you fitter/stronger. I would suggest that you do something like what I am doing by varying the weight.I suggest that you consult a member of staff down your gym. They will know more about you and would be able to offer you better advice. But to actually build some real mass you will need to do a routine like mine. What you are doing will work, don't get me wrong. But I think my way would be more beneficial.I did do it the way you are doing it, but my gym instructor showed me the way I posted above telling me thats the way to really get stronger.Hope it was some help.Mr. Nuts
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ok thanks
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LIke numbnuts said, its always great to push yourself until you just can't do another (and then do 2 more haha)
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i dont know i never worked my self to death lol but i did work out for a while im not to big of a guy around 5foot9 and i starte lifting weights in 10th grade just playing around i never played any sports didnt like the jocks but just got curious to how strong i was so i started by maxing out i got 180 lbs the first time i was ever on the bench which wasnt to bad but i all my freinds were way weaker than me so i figured id stay around in the weight room while all the foot ball jocks would weight lift and i would do my work out acutaly i like the bench so well i would do two work outs a day lol with in like 8 months my bench max had jumped up to 260lbs and i was easyly the strogest kid in my school but i ended up laying off the weights and got weaker so if u lift dont slack off and it depends on what u want to b see i wanted to be strong so i could go in there and show the jocks up but some people want to impress the ladies wiht huge guns lol so want big mucles do low weight with high reps u want strength lol go in the and do near max out every other day dont work out every day ur mucles need a chance to heal .. only work out about 3 mabey 4 times aweek and incline push ups are great if u dont have weights and if at all possible get up beside a wall and do them stright up in the air with ur full weigh on ur arms
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dude you wrote that entire thing in one sentence.