how to gain muscle mass by doin bench press,also how to get faster?

Question

i have a bench press i dont know how many reps and are my arms suppose to hurt after im done,how many times of day i need to do it



now for speed how can i get faster real quick

Answer 1

You're supposed to increase the weight and decrease the reps to gain rapid muscle mass. Do this three times for each muscle group. Switch muscle groups two days later. You have to give the muscle time to repair. That is what builds muscle.

So say you start with your arms. Start at lets say 50lbs. do say 15 reps, then go to say 60 lbs, do 13 reps, then 70 lbs and do 10 reps. You're actually supposed to go until you cannot lift anymore weight.
Then move to the next arm muscle group and do the same thing until you have used all arm muscles.

Then 2 days later do your legs the same way. If you don't want to increase muscle mass as much in that area then don't use as much weight. You have to remember though to try to keep your muscle mass well balanced from top to bottom so to speak. You should try to work in some back muscles and stomach and so on along with your main muscle group you are wanting to increase.

This whole thing shouldn't take anymore than about 45 mins. minus your warm up and cool down. Make sure you do warm ups as not to damage or pull any muscles. You can walk for 20 mins for warm up and speed up your pace and also use is for cool down at a lower speed.

Hope I didn't OVER explain it for you! lol! I'm a woman, what do you expect! But got this info from workout books and a friend who used to body build.

Make sure you eat lots of protein also along with veggies and fruit. No white food.

Answer 2

1

Answer 3

Work out 3 times per week. About an hour and a half at least. Take protien shakes the help build muscles. Dont ever miss a day. You loose muscle faster then you make it. While working out or the next day, your muscles should be ach. If they dont you havent had a good work out. Do reps of 10, then break (1 minute), do another rep of about 6 or as many as you can. Then add weight and do the same thing over and over agian.

Answer 4

It depends how big you are to know how many reps on the bench press and what weight to use. If you are using the right weight and doing the right number of reps your arms shouldnt be in pain but they should feel tired. As for getting faster just do sprints. There really is no proven way to make anybody remarkably faster. As they say you cant teach speed.

Answer 5

Build Ripped Muscle Fast

Answer 6

when it comes to building up muscle. you can do it a few ways. first off don't do it to make your arms hurt every time, that makes it harder to do all the time cause you wanna give your arms a break. do it so your arms are tired but not hurting. agood way to do reps is like 3-5 sets of 20, not your max weight you can handle. and every week or 2 increase the weight. it takes time but results will come. you just start slow and then build your way up. the least likely way to keep from hurting yourself. oh yeah you can do that 5 days a week or 3 days a week. but i wouldn't suggest 7, you can get really sick of doing the same thing every day.

Answer 7

Muscle mass and speed can work against each other. Take a look at Arnold Schwarzenegger's book, where he emphasizes both strength and flexibility by using high repetitions and lower amounts of weight.

Answer 8

It is dependent what exercise apparatus you've got. If you desire to smash your frame however get muscular tissues you might take steroids. If you desire to attain muscular tissues from lifting or figuring out then that is what you'll be able to do. If you desire to get muscular tissues on your palms then do aboud 60-70 push-united statesthree-four instances an afternoon, raise weights each time you'll be able to. If you are ready to then simply stroll round your condominium with a dumbell all day lifting it. If you desire muscular tissues on your calfs then do calf increases, begin doing approximately one hundred then paintings your method as much as 500 then even one thousand+. If you desire total frame muscular tissues then simply determine each time you get a hazard become a member of boxing or wrestling. I desire I helped!

Answer 9

I would just like to add it's actually a proven fact that it take 4 weeks of no-exercise before you start to loose muscle

*cue NBC music* The more you know!