» Sat May 19, 2012 1:55 am Thanks, will look into that.
A few tips and a starting schedule would be fantastic to be honest. I'm a complete blank canvas really in terms of training with weights, never done it before. I did used to play alot of football (soccer) and I've always been more of a cardio guy.
Not sure if you need anymore info from me to make sure I don't kill myself while training? I'm a big guy anyway but I'm a little over my optimum weight at the minute, really want to get on top of it and sort it out though.
In fact that's a lie, I've bench pressed before at school but I always felt it more in my arms than in my actual chest. The strength in my arms always failed me before I got anywhere near feeling any kind of 'burn' in my chest.
A few tips and a starting schedule would be fantastic to be honest. I'm a complete blank canvas really in terms of training with weights, never done it before. I did used to play alot of football (soccer) and I've always been more of a cardio guy.
Not sure if you need anymore info from me to make sure I don't kill myself while training? I'm a big guy anyway but I'm a little over my optimum weight at the minute, really want to get on top of it and sort it out though.
In fact that's a lie, I've bench pressed before at school but I always felt it more in my arms than in my actual chest. The strength in my arms always failed me before I got anywhere near feeling any kind of 'burn' in my chest.
Hmm, so I'm at a dilemma here for your schedule. You say you're overweight, but you want to get bigger. Meaning, you don't want to go for a cutting phase? That's perfectly fine, as you do that whenever, (or even not do it at all, if you like).
I'll assume yes, and we'll go straight to bulking. It's basically the same workouts, but the diet is different.
Do 4 days a week.
Day 1: Chest, biceps, abs.
Day 2: Rest.
Day 3: Back, triceps.
Day 4: Shoulders, traps.
Day 5: Legs abs.
Day 6 & 7: Rest.
Stick to 3 sets for starters, and stay at around 10 reps to begin with, and after a week or two, bring it down to 8 reps max. Meaning increase the weight so that 8 reps is the maximum you can do. Rest a minute or two between exercises. Don't forget to stretch after the workout, and do a 5 minute or so warm up before the work out. If you're unsure of an exercise, remember, form over weight. Get good form, and only then should you increase weight.
(During a cutting phase, only do planks for abs, and cardio otherwise.)
If you want, I could help with particular exercises as well.
As for the chest problem, a lot of beginners face this. It's to do with form. It's hard for me to demonstrate what you should do in words, but I'm sure watching a couple videos on proper benching form should do the trick. Basically, what people do is lift from too high along the plain of their body. I doubt you get what I mean from that sentence, so I'll give you an example...
Right where you're sitting, put your arms up as if you're about to bench press. Now, see where your thumbs are placed on that imaginary dumbell? It should be in line with your nipbles. Or perhaps even lower. Most people lift from too high which works the arms more than chest. Also, when you're at the peak of the press, hold it there for about a second, and squeeze.
A way you can actually feel this difference is... press both your hands against each other in front of your neck. Push real hard. Now put them in front of your stomach. Now push just as hard. You should be able to feel the flex in your chest.
Edit: I see I forgot to talk about bulking diet.
Anyway, you basically want lean mass here so...Lots of lentils, egg whites, fish, and things of the like. No need to avoid carbs when not cutting, but definitely have brown bread, brown rice and oats instead of white bread, white rice and typical cereals.
