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Anonymous
I want to start some upperbody strength training, but I'm still kinda clueless on how to do it. I don't want to use free weights, don't bother telling me to do barbell squats. My YMCA has a plethora of anaerobic machines similar to Pic, my question is about repetition/rest periods.

What is a good standard rep for bench pressing, something like 5x8 (5 sets of 8 reps) or 3x15? I have no clue.

Also, since I heard you really need to rest your muscles every other day, its a better idea to work different muscles on different days to achieve maximum results. So, if I plan on going to a gym 7 days a week, how do you think I should alternate muscle groups?
>> Anonymous
3x10
>> Anonymous
>>11592
3x10 is the gold standard, agreed.

>>11577
7days a week is ambitious, but just split things up however you want, I do:
Day1: Chest + Back
Day2: Biceps + Triceps
Day3: Shoulders + Traps/Neck
Day4: Legs
Repeat.

If I dont have time to lift because of working late, I still go and hammer out pushups, pullups, abs, and cardio. I do cardio every day no matter what, at least days when I'm at the gym.
>> Anonymous
>>11594
Can you lay out which exercises work on those target muscles? I'm seriously that clueless about exercise outside of running = good, fastfood = bad. And if you do (thanks in advance), can you set out the amount of reps I need to do of each per day? I don't mind the burn, I just don't want to overextend myself into a hospital.
>> Anonymous
>>11594
he sounds like a n00b so:
Mon - CHEST/BACK
TUES -OFF
WED - LEGS
THUR - OFF
FRI - BICEPS/TRICEPS

each "lift" day do at least 1 to 2 compound movements i.e.:
mon - bench press, lat pulldown
and a few ancillary movements i.e.:
mon - cable crossover, single arm row

when you want to start building REAL strength and see gains quicker that last longer, you'll stop being a girl and move on to free-weights. WE gotta start somewhere but be sure you continue to grow.
>> Anonymous
>>11680
you's a funny guy!
>> Anonymous
>>11680

The problem with daily lifting (especially for beginners) is that, unless you do *PURE AND UNADULTERATED* isolation (which is impossible), some muscles will not be getting their needed rest period.

Plus I think 30 minutes of lifting triggers some kind of growth hormone release, and half an hour a day, every day would make your average casual lifter plotz.
>> Anonymous
>>11577
You're a troooooooollllllll.
>> Anonymous
>>11715
And your a tool of the system. forgot your sage
>> Anonymous
>>11733

unsage