Question for those who lift weights...

[AShadeOfClear]

Okay, I still consider myself a newbie of sorts, not because I'm not familiar with being in a gym, but because I don't know if my workout plan is any good. As of now, my plan now is following this program, someone had recommended it in another thread.

Today I was doing chest and triceps, and I'm really confused about the chest workout. Do I want to do the flat bench or the incline, and do I want to do the bar or dumbells? My friend suggested to do all four combinations. And of course there are also the dumbell fly to do. I can't .. I just don't have the stamina for all of this. My power decreases greatly after doing one strenous excercise on that muscle. For example, today I was able to do 3 sets of 5-6 reps of 100lb bar (finally broke two digit barrier) on the flat bench. Then I felt really exhausted for the other stuff. I used a 25lb dumbell (is that proportional to the weight I use on the bar??) in each arm to do the fly and the incline press. Also, does it make any sense to keep working out if you are tired and you can only do 2/3 as much weight as you normally do? Well, as you can see I'm really clueless and I'd really appreciate any advice.

 

[Spoooon]

Did you just start working out? As in, you've never worked out before? If that's the case, take it easy. If you are exhausted after one exercise, do an exercise that uses different muscles. In time, you'll gain stamina. In the meanwhile, you don't want to injure yourself.

 

[vi edit]

Just ease into it. You're stamina will increase. I'm partial to using dumbells over barbells if I can. Can't do as much weight with dumbells, but you actually get a better workout since you have to balance them. It's also easier on your joints too.

 

[boi]

Yes, it does make sense to keep working out if you get weak. I rep with 205 about 10 times and I go all the way down to 135(I increase reps after lowering the weight) after 5 sets on the bench. I then do the decline, incline, and the pec deck. I don't do the fly because it hurts my shoulders too much. If you are sore in the morning, that means you did it right. When I started, I did 115 pounds and went down to 75. Don't be discouraged if you lose stamina fast. It happened to me

 

[AShadeOfClear]

Oh, well, I have been working out on a regular basis for a few months now. I just can't seem to figure out a consistent plan. One more thing, shoudl I come in doing a different order of excercises each time, so that way it will be more balanced?

 

[AShadeOfClear]

And forget the decline bench right?

 

[Novgrod]

If I were you, I wouldn't do four chest lifts per workout. For one, giant pecs are good for looks (until you get manboobs) but they're not too useful. For two, the almost-universal-rule-of-working-out is to do each muscle group with two different lifts. Then again, i'm sure that many people here know much more than I on this topic.

You can do the dumbells or the bar, or both, or alternate. It's always good to alternate your routine, too, though you don't necessarily need to do so every workout.

If you're tired and you can't lift as much weight as you could the workout before, give yourself more time between workouts and eat more protein. The general rule as was explained to me is aiming for 5% or less increase in weight per workout. So if Monday you press 100-85-70, on Thursday try to press 105-90-75; if you can't do that do 105-85-70. If you can't lift 100, give yourself an extra day or two.

 

[spp]

i think the point is to alternate between those different workouts so that you can shock your muscle every once in a while ..... otherwise if you just keep on doing the same exercise you'll never improve your strength.

 

[Nutdotnet]

Chest-
Barbell Flat Bench
Dumbell Incline Bench
Weighted Dips

Triceps-
Skull-Crushers
Tricep Pulldowns (can't remember the EXACT name)

This is what I do for my Chest/Tricep day. Don't worry about your stamina going down while going through your routine. Just lift hard, heavy, and SAFELY. You stamina will build up.

What are you looking to do? Are you wanting to gain size (bulk-up)?

 

[AShadeOfClear]

I do want to gain size, and I know I should do fewer reps of heavier weight. Just wanted to see how other people are doing their workouts. Thanks for all the feedback.