Apr
I'm a begginer so how many reps should I be doing at a time. right now I can comfortably do reps of 10 with a total of 30 pounds. Also if I bench press each day how soon and how much weight should I be adding every 2 weeks or so?
Answer:
You shouldn't be doing the same body part each day. If you're working the muscle properly, it needs up to 72 hours to fully recover, so twice a week is optimal. On the other days you should be doing other body parts, as all the muscles work together to lift weight. Some people do chest and back together, shoulders and legs together, and third day would be arms(biceps and triceps). Triceps are important in benching as primary assisting muscle.
As to weight lifted do 4-6 sets 0f 8-10 reps to start. As the number of reps you can do increases, add more wight, a little at a time. You should also do more than one exercise for each body part, maybe incline bench or another basic chest exercise. And remember proper form, nutrition and enough rest. Without enough protein or enough rest, your muscles won’t grow. Just work out as hard as you can, don't miss workouts, and you'll make gains nearly immediately. Good luck, and keep lifting.
Answer:
As it seems is the case with many of these exercise based questions, I don't have enough detail to give a good answer. Personally, I’m not a huge fan of bench press for women to start with. What will it do for you? If you re goal is to tone your arms and build upper body strength, there are lots of exercises that’ll do a superior job. For example: You state you can perform 10 reps with 30lbs, how many push ups can you do? My guess isn’t very many. I would recommend dropping the weights for a while and focus on body weight based exercises until you require an external load such as a barbell to supplement your strength. Avoiding loads you don't command well will keep you from injury while body weight exercises will provide great development as long as you are consistent. Consider this; the USA Army trains our troop to be all that they can be and they don't use any weightlifting in their training. They do a better job getting people into shape than any training system in the world!
Answer:
Here's a site with really good info:
Answer:
if you want size then do 4 sets of 10-12
if you want strength do 4 sets of 6