chest exercises

[savedbygrace]

Allow at least 72 hours between workouts and do one of each workout every week for best results.

With respect,

Sohan

Sohan, when do you start increasing the times you work out from starting off with one of each every week? Thank you.

[Sohan]

Allow at least 72 hours between workouts and do one of each workout every week for best results.

With respect,

Sohan

Sohan, when do you start increasing the times you work out from starting off with one of each every week? Thank you.

You don't (trick answer).

You never strength train a particular exercise or bodypart more than twice per week. Bench twice per week, squat twice per week, deadlift once per week, etc...

The number of total workouts, however, may differ depending on how you split your routine (ie push/pull), but this rule applies nonetheless. If you can train a particular exercise more frequently without getting hurt, then you are either taking more drugs than the Bulgarian women's swim team or you aren't working hard enough.

With respect,

Sohan

[Maddwraph]

another thing, next month im gonna be cutting weight, doing a lot of reps to get more more cut as well. i still however want to keep benching so that i can bench more. is this possible? thanks.

[savedbygrace]

Allow at least 72 hours between workouts and do one of each workout every week for best results.

With respect,

Sohan

Sohan, when do you start increasing the times you work out from starting off with one of each every week? Thank you.

You don't (trick answer).

You never strength train a particular exercise or bodypart more than twice per week. Bench twice per week, squat twice per week, deadlift once per week, etc...

The number of total workouts, however, may differ depending on how you split your routine (ie push/pull), but this rule applies nonetheless. If you can train a particular exercise more frequently without getting hurt, then you are either taking more drugs than the Bulgarian women's swim team or you aren't working hard enough.

With respect,

Sohan

Ok...gotcha....I see what your saying now....Thanks again my friend for your help.

[Sohan]

another thing, next month im gonna be cutting weight, doing a lot of reps to get more more cut as well. i still however want to keep benching so that i can bench more. is this possible? thanks.

When you cut weight and up your reps, you lose strength. Not much you can do because you lose muscle through diet and cardio, and increasing reps changes the stimulus your muscles adapt to. You will retain some strength, but expect to lose a little off your max until you adapt to your new bodyweight.

With respect,

Sohan

[Maddwraph]

ok, but with i dont lift by doing a lot of reps. can i still lift for strength and still shed body fat? thanks

[Sohan]

Lift in a rep range of 5-10 with three to four sets per exercise and a modest diet. About 35-38 calories/kg bodyweight per day is a good bet to gradually lose fat without sacrificing much muscle tissue. Don't try to lose more than 2 lbs per week and maintain a protein intake of 1.5 to 2.0 gms per kg bodyweight.

With respect,

Sohan

[Samuel]

Hmm with that calculation there Sohan...

88.5 * 35 thats 3097 Calories a day, with a maximum protein intake of 177gms.

Well, I could manage that quite easy heh, but I get no-where near that much protein, I have what little protein I get in my diet anyway (not a great amount) and a 30-35g protein shake in the evenings.

Very intresting...

[Sohan]

Hmm with that calculation there Sohan...

88.5 * 35 thats 3097 Calories a day, with a maximum protein intake of 177gms.

Well, I could manage that quite easy heh, but I get no-where near that much protein, I have what little protein I get in my diet anyway (not a great amount) and a 30-35g protein shake in the evenings.

Very intresting...

That caloric intake figure is for someone who is training heavily (up to 1000 cals per day) and is trying to lose weight. Normal caloric recommendations are 38, 41, and 50 cal per kg, respectively, for a male with a light, moderate, or heavy training volume who is trying to maintain bodyweight (older persons require somewhat fewer calories, and women are 3, 4, and 6 cals less, respectively per kg).

Your protein intake may be lower depending on your intensity/volume of daily training. The range recommended by the NSCA is 1.5-2.0/kg, so 1.5 for you would be about 133 gms, probably a more manageable figure based on five feedings a day (133/5=@27 gms per meal).

Keep in mind that if you're getting very little protein and calories in your daily diet, you're wasting your workouts. Can't build the house without the bricks, so to speak...

With respect,

Sohan