I just bought a bench..and i am 16..size 5'7 and weigh 120 pounds.. I can rep 120 pounds 10 x.. Can anyone give me tips on how to increase my bench rep?

Im 18 and I have been doing the weight thingy since my last day at school , thats 2 Years of lifting and I most have had over 50 injurys atleast , I started to work out with a few professionals my older brothers friends , I used to goto gym and i had no energy at all , and i ended up just going for a steam or something. Anyway back to your point .

You need to have a high protien diet , and Because of your age i would not take any supplements as you will seriously damage your body, You can grow muscle from nothing so you do need to put a little weight on first then work that into muscle, don't foget to work out other parts of your body too. Theres over 40 diffent muscles in your arms and about 200 on your upper body.

Its not about lifting the most , its about lifting what you can lift without straining yourself , and as time goes on you can put an extra kg here and there, 16 is a good age to get serious , If you want to do it proper you have to stick to the right foods and get a exercise routine , also see profesional advice , or go on websites theres loadsa info....If you need any more advicethen plz ask me . Over and Out RoZZeR

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" You bet your ass we're all alike... we've been spoon-fed baby food at school when we hungered for steak... the bits of meat that you did let slip
through were pre-chewed and tasteless. We've been dominated by sadists, or ignored by the apathetic. The few that had something to teach found us will-
ing pupils, but those few are like drops of water in the desert."

Ya....do some reading too...
I go to the gym very regularily with my other half (it's better when you have someone to go with).
I read Men's Health magazine (my fav...)
Their website is pretty good too for tips and things.
You won't have to worry about diet too much since you're still young (that's more than 1/2 the battle for me at my age).
Just stick with it; it will take time and consistant effort. A little bit each day (hr. max) and you should see results 30/60/90 days.
Keep a little record book of what weights you have accomplished for each of your exercise so you track your progress (and SEE your progress; nothing worse than thinking, "Nothing's happening...".
I'm no expert but I've read enough to know that your FORM is more important that the weight you lift or you can hurt yourself bad.
If you're not sure of your form, hire a training for a couple of sessions, they'll help you with that.
Better to have the correct form early than you build bad habits and then when it comes to the real heavy weights, hurt yourself for life.
Anyways, have fun workin' out! You'll feel better for it!

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The grey rain-curtain of this world rolls back, and all change to silver glass...and then you see it...
...white shores...and beyond...the far green country under a swift sunrise."

im 15, 6'1, and can do 135 x about 12 times....here are some good suggestions that i have for ya.

1) Dont lift everyday. I can write an entire novel on why u shldnt, has to do with ur musclues tearing and recovering. trust me on this.
2) have a buddy spot u (for safetys sake)
3) Breathing is probably the most important, next to safety (lol). When u push up, let air out. as you come down, let inhale.
4) try to incline and decline bench as much as possible.
5) aim for more reps, not for more weight. only power lotsa weight to imporess girls/friends whatever, and only do like 2-3 rep. thats called "maxing out". for a good idea, my maxout point is about 160 pounds.

thats about all i have for ya, if u have anymore questions, go head and PM anyone who has been posting here.

-phasefour

p.s. dont lift so little that u "fall asleep"....that happened to me once...100 pounds on my chest

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everyone has some points, but everyone is wrong on something... i've been lifting for 4 years and did the health classes thing in college..

see, the only problem is it depends what you want to do.... whether you just want to tone, build, or maintain. Depending on what you want to do, it requires different methods.

Now unfortunately, you can eat the most protein in the world, lift the most weight, and sometimes you just still won't get big.... its 60% genetics, 40% workout methods/diet/condition..... Unfortunately tall/lankiness is in my genes, so even though i've had a rigorous weightlifters schedule for years, i am not huge.... what you do become is very strong but don't look it. I am tall and skinny but can bench 230 lbs x 10 reps and max out at 280.

i am assuming you want to build (that's what everyone wants to do when they start out)...

the #1 thing (especially at your age) is diet.... you are growing, and this is a great time to start. Try to eat 4 solid healthy meals a day... you want proteins and carbs. Someone said something about NOT using supplements - this is very true, especially when you are young... Also, someone made a good point about NOT working out everyday.... you can, but that is not the best way to build - that would help you tone. To build, work out every other day, or every third day.... depending whatever works for your body. You need to give your body a day's rest or so to allow your muscles to re-heal (they tear, then heal back stronger, hence the "burn" you feel the next day). If you are working out consistent days, then you are not allowing your muscles to heal properly for the growth procedure.

Finally - the reps procedure.... Yes someone had it correct - exhale when exerting the force (i.e. pushing up) and inhale while bringing back down.... and yes, someone was also correct about doing declines and inclines - these usually build areas of the pecks that yield higher definition. However, the method to increasing your weightlifting abilities is to do more weight..less reps.... you don't want to do 20 reps - if you can do that then you need to increase your weight. I usually do a warmup set of 10 reps at whatever weight you can do ten reps at - at the time... then increase the weight and do 8 reps... then increase the weight and do 6 reps (at a very high weight)... and yes, have a friend spot you, VERY important. Nothing is worse for your muscles than exerting force in awkward positions trying to get a fallen bar off your chest/neck...

Make sure you take breaks of around 30 seconds or so between sets, and make sure you stretch out your arms between sets (and before and after workout).... (just like how a runner stretches before running).

anyway, yeah.... so i think that's about what you were asking.

hope this helped.
-ABT-

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Peace.

I've been weight-training for a few years now too and could tell you so much it'll make your head spin lol.

Unfortunately it's gonna take some hard work, motivation, mistakes and plain old grit to not just fiddle around a bit but really succeed at this. There's three body types - Endomorph, Ectomorph, Mesomorph

ECTOMORPH
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
Muscle growth takes longer

MESOMORPH
hard, muscular body
overly mature appearance
rectangular shaped
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.

ENDOMORPH
soft body
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily.

Basically If you're a mesomorph you'll find it very easy to gain weight. I'm a ectomorph (like Robbie) so its a lot harder for us to put on bulk but when we do we get very defined and keep lean and muscular

Some things to remember

Don't overdo it. It's better to do a routine slightly lighter but do it properly then get your muscles cheating by having the corresponding set try to take over the work (cheat).
Generally stick to a few sets of 10-15 reps (repetitions) so a good bicep curl routine might be 12 break 12 break 12 (personally i keep to reps of 10)
Eat a good balanced diet
STRETCH before excercising. I have spent the last year recovering my muscles from excercising before stretching and it's totally stuffed it up. Big mistake
Hope this helps ya

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