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[radiuhm]

I've decided to step up my workout. I am currently benching 120 lbs, which just wont cut it. My down fall is my weak shoulders and triceps. I weigh about 145 lbs, 5'10. I am considering buying a protein supplement from GNC that helps you gain weight and build more muscle. Here are the current excersises I wish to do:

TRICEPS:
Straight Arm Pullovers
Seated Triceps Press/Dips
Close Grip Bench press
Tricep Press down
Dumbbell Kick Back
Overhead Triceps Extensions

BICEPS:
Barbell Curls
Concentration Curls
Hammer Curls
Preacher Curls

SHOULDERS:
Alternating Press with Dumbbells
Alternating Front Lateral Raises
Side Lateral Raises
Upright Rows
Prone Horizontal Abductions

CHEST:
Dumbbell Flies
Alternating Dumbbell Press
Bench Press
Wide-Grip Bench Press
Push Ups

FOREARMS:
Reverse Forearm Curls
Forearm Curls
Grip Strengthener

My main goal is to be able to bench 140-150 lbs, not to max, but to be able to do 3 sets of 10 with 140-150 lbs. I hope to accomplish this in 3 months. Is this a possible goal or am I just fooling myself?

 

[Fatghost]

You're probably over trained

Here's a radical suggestion: if you want to improve your bench, only do bench presses. Drop the accessory work and hit the bench for 5 to 10 sets three times a week.

 

[radiuhm]

what do you mean?

 

[Fatghost]

what do you mean?

What I said. You're probably over trained. If you want to bench heavy, stop wasting time with accessory work and go back to fundamentals and just do the bench press 3-4 times a week for 5to 10 sets with a challenging weight. Don't worry about getting complete failure, just focus on good form.

 

[radiuhm]

What I said. You're probably over trained. If you want to bench heavy, stop wasting time with accessory work and go back to fundamentals and just do the bench press 3-4 times a week for 5to 10 sets with a challenging weight. Don't worry about getting complete failure, just focus on good form.

Kthx, I'll try that out.

 

[Dkong]

Interesting thread. I've started working out myself, last May. I did some sort of retard scheme my gym gave me for the first month or so, twice a week. About then my eyes opened and I started to train five times a week, training different muscles each time.

My body type is very skinny, so I have to do an awful lot of training and eating to gain weight, but the back and shoulders are growing like madness.

Does anyone have any biceps tips for me? I've been doing all of the basic shit like preacher curls, barbell curls and hammer curls for months, gaining just a little mass on them.
The second problem I have with my biceps is that they are short. Every muscled man you see, has biceps running right into the center of their elbow, when the arm is in a releaxed position. Mine stop at least a full inch before that point, and the thickness on the lowest point is dissapointing as well.

 

[Fatghost]

Interesting thread. I've started working out myself, last May. I did some sort of retard scheme my gym gave me for the first month or so, twice a week. About then my eyes opened and I started to train five times a week, training different muscles each time.

My body type is very skinny, so I have to do an awful lot of training and eating to gain weight, but the back and shoulders are growing like madness.

Does anyone have any biceps tips for me? I've been doing all of the basic shit like preacher curls, barbell curls and hammer curls for months, gaining just a little mass on them.
The second problem I have with my biceps is that they are short. Every muscled man you see, has biceps running right into the center of their elbow, when the arm is in a releaxed position. Mine stop at least a full inch before that point, and the thickness on the lowest point is dissapointing as well.

Biceps are all about classic deadlifts and chin ups. Barbell curls and the rest are really just a side dish compared to the main course of weighted full extension chins and heavy deads.