Is this a good workout to get bigger muscles?!
Question: Is this a good workout to get bigger muscles?
This is what I am doing to get a bigger upper body (mainly chest but also arms, shoulders abs).
I go to the gym on Monday, Thursday (only for half an hour though) and friday.
In each session, I do 82.5kg 5 reps and 3 sets on a chess press machine which looks like this http://www.neverendingfootsteps.com/wp-content/uploads/2011/01/chest-press.jpg
I do bench press using 20kg dumbells. 8 reps over 2 sets. Like this http://www.greatweightlifting.com/Chest/images/DumbbellBenchPress/DumbbellBenchPress.gif
50kg but only 2 reps for about 3 sets on this machine http://d3f8w3yx9w99q2.cloudfront.net/1279/Maxicam-Modular-Arm-Curl-Weight-Machine-Professional-Gym-Equipment/Maxicam-Modular-Arm-Curl-Weight-Machine-Professional-Gym-Equipment_0_145x145.jpg
5 reps over 3 sets on this machine http://bodybuilderfitness.com/library/Body-solid_ProDual_home_gym_pec_delt_weight_machine.jpg
And I sometimes have short races against my friend on the rowing machine. I use the highest resistance possible and race him for usually 200 metres (sometimes 300 metres).
I also go swimming every Wednesday and swim about 2000 metres although not all in one go. (mainly front crawl - freestyle).
Is this going to get me a big chest as well as reasonably big arms, shoulders and abs?
I go to the gym on Monday, Thursday (only for half an hour though) and friday.
In each session, I do 82.5kg 5 reps and 3 sets on a chess press machine which looks like this http://www.neverendingfootsteps.com/wp-content/uploads/2011/01/chest-press.jpg
I do bench press using 20kg dumbells. 8 reps over 2 sets. Like this http://www.greatweightlifting.com/Chest/images/DumbbellBenchPress/DumbbellBenchPress.gif
50kg but only 2 reps for about 3 sets on this machine http://d3f8w3yx9w99q2.cloudfront.net/1279/Maxicam-Modular-Arm-Curl-Weight-Machine-Professional-Gym-Equipment/Maxicam-Modular-Arm-Curl-Weight-Machine-Professional-Gym-Equipment_0_145x145.jpg
5 reps over 3 sets on this machine http://bodybuilderfitness.com/library/Body-solid_ProDual_home_gym_pec_delt_weight_machine.jpg
And I sometimes have short races against my friend on the rowing machine. I use the highest resistance possible and race him for usually 200 metres (sometimes 300 metres).
I also go swimming every Wednesday and swim about 2000 metres although not all in one go. (mainly front crawl - freestyle).
Is this going to get me a big chest as well as reasonably big arms, shoulders and abs?
Answers:
your gooing to want to do 6-8 reps, preferably closer to 8 on more of hhtose sets. try 3/5 sets lowering the weight a little.
for your abs your going to awnt to isolate each muslce, preferably targeting the endurance reps over the weighted resistance reps.
http://www.herdmycattle.com/ab-exercise
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