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KC
bah If you can do like 15-20 pushups without too much problem, you aren't going to see any real gains, especially in size
>>97219was right Because a squat targets so many muscles, you get a better hormonal response, you get generally more myofibril gain (muscle size) Not to mention squats are just overall useful, you should still do those.
But, benchpressing is along the same lines. Multiple muscles, better hormone response, bigger muscles. A few things, though
Do 5-8 reps, 3-4 sets, 2-5 minutes of rest in between. Use a weight that allows for only one more rep, but not two. Ex: You decide 8 reps (Which is prolly bets for muscle gain, so go with that for now). Do it with a weight that would allow you to go to 9, but not 10.
Don't, however, go to failure. It's good for CNS adaptation, and going to failure early will help the NEXT workout, but you don't want to do it. You want muscle gain, avoid failure as much as possible.
Also, eat for hypertrophy. a few basic after-workout rules: Eat high GI carbs (starch/sugar) and protein. Protein bars accomplish this pretty well, so would muscle milk or something with some sugar, but protein, too, in it. Stretch each targeted muscle for at least 2 minutes a piece. It prevents soreness (allowing for no limitations to next workouts), and promotes bloodflow, both helpful for muscle size increase.
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