Bench Press, Dumbell Curls muscle building help??!
Question: Is there a pattern to follow in order to build bigger muscles on the bench press, and arm curls? I heard if u start with 12 reps, the increase weight and do it 10 times, then add a lille more and do 8 reps it helps u build muscle mass, is that true.
Can i also use the bar and do arm curls with less weight and follow the same pattern?
What is the best patterns, and how many reps, sets etc...
I have been doing 12reps then waiting 5 mins and doing 12 more w/o increasing weight, did it 5 sets, and see little improvement
I wait every other day to workout
Best answer 10pts!
Answers: Is there a pattern to follow in order to build bigger muscles on the bench press, and arm curls? I heard if u start with 12 reps, the increase weight and do it 10 times, then add a lille more and do 8 reps it helps u build muscle mass, is that true.
Can i also use the bar and do arm curls with less weight and follow the same pattern?
What is the best patterns, and how many reps, sets etc...
I have been doing 12reps then waiting 5 mins and doing 12 more w/o increasing weight, did it 5 sets, and see little improvement
I wait every other day to workout
Best answer 10pts!
In your workout cycle (like over 8-12 weeks) start with lower weight, higher reps (3-4 sets of 10-12) then move up to higher weight lower reps (3-4 set of 5-6).
I found that trains worked my arms great (set out a bunch of dumbell sets starting at 5 lbs and up to 30ish lbs (I am basing that off of me, If I was just doing sets, I'd top out near 45 dumbells). Do sets at each weight x10 on each arm, alternating arms, at each weight going up, x8 going down, x6 up, x4down. do it fast, keep good form, no rest.
I think most importantly you need to make sure you are working complementary sets of muscles. If you are working chest (bench) you need to also work your lats/back (work them on the same day). If you are doing curls, makes sure you work your triceps (I do dips or tricep pulldowns). YOU need to keep your body balanced to get bigger and stronger.
Good luck
I don't really follow any strict pattern, just do as many as you can! Obviously, if the reps are much too easy, use higher weights.
Remember, high weights, low reps, are the key to getting bigger, and stronger (Low weight high reps for tone)
Not to mention a good healthy diet. No junk food, no grease, no chips, no fast food, nada! All healthy, protein, all natural, non processed. Go for fruit, veggies, meat, carbs, eggs, pasta, you name it.
just do as much as you can then a little more but not too much more and as the first answer said do you want big and strong or toned?
try..more weight and less reps
the most weight you can and 3 reps