I do bench presses daily, I do 3 sets of 10 and add the more wight every other day to see what if can handle it , the wight at the moment at 10 I struggle the last on the last one so that must mean the wight is correct. But when I started I used to feel a strain accross my chest I do not get that feeling any more why is that?
2006-09-26 02:48:55 · 6 answers · asked by MrMago 2 in Health ➔ Diet & Fitness
its because ur body or shall i say ur chest muscles tolerated the exercise, so u have to add new exercises to ur program.
2006-09-26 02:54:46 · answer #1 · answered by mam b 1 · 0⤊ 1⤋
You need to remember that to build a strong chest, you also need to work the supporting muscle groups such as your back, core (abs) and triceps. The reason you're not getting any more strain on your chest has less to do with the fact you've peaked in your chest exercises (true) and more to do with the fact you've fatigued your other muscle groups (triceps and back). You need to build them up in order to push more weight on the bench, thus increasing the fatigue to all group invovled.
In order to do this, mix in complimentary "push-pull" exercises in a superset fashion (that is doing two different exercises alternating between them) such as a seated row and then a bench press. Do one set of bench press, rest 60 seconds, then do one set of seated rows, rest 60 seconds and repeat 2-3 more times for each pair.
The same with arms. Do one set of triceps exercises and then one set of bicep exercises, mixing in the two. This way, you accomplish more workout, in less time and build all those other groups up at the same time to help lift more.
Last thing: you need to ask yourself if you want strength, size or tone. For size, do 1-4 reps, strength 6-8 reps or tone 10+ reps. If you're like me (5' 10" and 170 lbs.) you're probably not gonna get huge but you'll still be able to kick someones butt in a bar fight if you keep at it.
2006-09-26 10:02:19 · answer #2 · answered by Joe D 2 · 0⤊ 0⤋
Try starting with an even higher weight your first set, lower the weight amount the second set, and lower it even more the third set. Your muscles are getting stronger so you need to challenge them more to get that "strain". You could also try increase the number of reps you do - instead do 3 sets of 12.
2006-09-26 09:54:01 · answer #3 · answered by GingerGirl 6 · 1⤊ 0⤋
Read some useful muscle building tips and more on this site to help you with it
2006-09-26 09:56:34 · answer #4 · answered by Anonymous · 0⤊ 1⤋
I goes those muscles are stronger now.
2006-09-26 09:56:43 · answer #5 · answered by Microbiology.girl 5 · 0⤊ 0⤋
you were straining thoe never used muscles now they are strong, thus no bad feeling!
2006-09-26 09:52:12 · answer #6 · answered by Michael 5 · 0⤊ 1⤋