need help with freeweights

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posted by metalmaniac312

Right now i'm trying to bulk out my chest but all i have is free weights and every where i go it talks about with benches and i don't have one to use and i have no idea what to do at this point.

posted by mind/matter

if you wanna bulk then your going to want to lift heavy, aka, your standerd bench would be the thing to do, i have a weightlifting class instead of p.e. at my school and when i bench, i lift twice a week and no more, because you never want to work you muscle more then that, otherwise your not giving it enough repair time, and your literaly making your previous workout pointless. on top of that little add in advise, i do incline, flatback, and decline bench all in the same day, mondays and thursdays. This got me great results, your proof of the whole only two days thing is i would watch my friends bench three times a week, and i always stayed above them with my max. i got up to 245, its not much but i weigh 180 so its pretty good. and with your dumbells, i actually did in expierement during the school year to see if lifting low weight/alot would give you the same mass as lifting high/and little. it didn't. it sucked becuase i lost a month of mass building, not just time wise, but it actually lowered my max. this being said mass, reguires bench, its good to combo both bench with dumbells though, dont get me wrong dumbells are just as good as bench if you combo them together, this way you will develope and define your stabalizer muscles(the extra little cool looking bonus ones) while you add mass to your major muscles(pectoralous major and minor)

-hopefull this could help you.

posted by the masterpiece

maxing my self out on the bench :laughing: i find that pointless,I could care less about any of my 1 rep maxes. I do have certain poundage goals but that would be for reps, not 1 rep. Much safer that way. here's a caculater to find out istead maxing yourself out at the gym on the bench

not sure how accurate it is,came out pretty accurate with me i have maxed myself out before but don't do it anymore (if u were wondering how i new if it was accurate)

http://strengthnspeed.tripod.com/Powerlifting/MaxCalculator.htm

posted by moneymaker

If you're working on a big chest and you absolutely don't have a bench to use then you can always lay flat on the floor and use your dumbbells. Possible routines could be alternating lifting with each arm or doing reps with one arm at a time and then doing the reps with the other. Also pushups can build a big chest, start off on a few sets with low reps and work till you can do many. You can also progress by trying this method by putting your feet up high so that your body is at a downward angle ex. (Feet on a bed and hands on the floor). Trying these methods can drastically improve your mass and strength even moreso with the combination of a high protein diet. Hope these work for you until you can find a bench.

posted by eric89

agreed
however don't just focus on chest. work the back and legs if possible. Doing those to thing will bulk the entire body.

posted by bjjheavyweight

dude, if you want a good chest, do dips!

posted by CUTS

cool website. that actually does add up right. i never max out but i guess i can throw up 300lbs. that makes my day!

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