Bench Press?

Question

Working on the bench press when people say you should do 3 sets of 8-12 reps or something, are they talking in one whole day, or half an hour? After doing 3 sets of 12 should i call it day?Or wait 15 - 20 minutes do it again?

Answer 1

Just starting out, you want to make sure you can reasonable do 8-12 reps of a particular weight for any exercise. Take anywhere from 1-5 minutes between each set... and do it 3 times. Usually you wait linger between sets ~5 minutes, if you are heavily working, and usually your rep count would be lower, because the weight would be higher.

You should have a regimen, that would include other exercises...You should be able to link up with a weight coach at a school or a club or the YMCA...and have someone mentor you for a little while.

Even people who are serious and experienced, like to work out with other people, as they provide mutual motivation, feedback and hopefully constructive criticism/encouragement.

Find a peer, find a mentor, and have fun pumping yourselves up.

Answer 2

Wow, there's a lot of variables in your question.

First, 3 sets of 8 - 12 reps isn't really default of the bench press regiment. It depends on what goals you're trying to accomplish, that's a good range if you're trying to build a little endurance and some muscle mass, not that great in the way of strength (not as great as say 3 sets of 2 - 6 reps).

Second, depending on your rep range will determine how long your rest period is, for 8 - 12 reps then you should probably only wait 60 - 90 seconds between sets. Once you completed 3 sets then there's no need to do more bench press that day (and unless you're in a sport like football, there's no need the next day either, you grow *outside* of the weight room, not in it).

That doesn't necessarily mean you have to be done with chest exercises though, you should mix in some other stuff into the same workout, like flyes, incline, decline bench, etc.

Answer 3

It depends what kind of workout you are looking for. You can always add in more lifts than just the bench press. I usually do a circuit with things like lat pull downs, tricep extension, dumbbell curls, you can do push ups, pull ups, etc. Make sure you work opposing muscle groups so you don't create a weakness in the muscle from one overpowering the other. The best thing to do is consult someone (like a personal trainer, gym teacher, etc.) that can personalize a workout for you to get your desired results. Happy lifting!

Answer 4

After doing 3 sets of 12 call it a day. If your doing it correctly the last few should really be hard. Read up more on weight training because giving yourself the proper rests between sessions is important. and do it again in 48 hours.

Did you know if you put the same baby calf on your back and around a field once a day, everyday eventually the calf would out grow your bodies ability to carry it.

Answer 5

If you are working the pectorals muscles, I would suggest this: Start by finding your max. Do 70% of your max 15 times to warm up. Then go for 80% 10 times. Now go 90% 5 times. Now try and do your max once or twice. Now do 50% of your max until you cannot do it anymore. This increases endurance, and promotes muscle growth. Be sure to eat right too, that's a totally different topic...
Hope this helps :)

Answer 6

it means three sets of 8 - 12 in one work out. takes me usually about 5 minutes to do that.

i lift 8 - 12 times a set weight. sit and rest for a minute, then do the 8 - 12 again. rest, weights again. then I am done.

you can also do the sets i a circuit. i usually do two machines at a time working two opposite type exercises. I alternate the sets with the two pieces of equipment. like I will do one of those chin pull up machines and then do ab crunches on a ball right next to the machine. it is good to do abs and back at the same time since they work together to keep you standing tall.

Answer 7

That means do 3 sets of 8 - 12 reps in one workout....

Answer 8

as greg mentioned, because the machine is more stabilised it is usually more easier to pick up more weights using many machine weights. unlike free weight benching, you don't realise but you have to keep your hands balanced, sometimes one side of your arm may be lower than the other.

Answer 9

do 4 sets 10-12 reps. a day. increase weight to failure for each set.
work on each major parts twice a week.

Answer 10

your workout is justthat YOUR WORKOUT. do what feels right. just don't push yourself to hard to start off with