Just starting out

[eftda]

Just starting out
143 lbs --> poor diet 18 years old
My top bench is 100, and it was a year+ ago.
I wanna bench 175 by next year (Realistc? should I go for more?)
I like to run
I can work out at night at my house
I have a Bench press set with:
2x 25's
4x 10's
4x 5's
I have a dumbell bar and a bench press bar.

I want to have a strong upper body, but my legs a the weaks out of everything.

What should I do?
Help me Discussfitness, pimp my body

Welcome to DF eftda.

Start out with the basics, 3 days per week.

Squat 3 x 8
Bench press 3 x 8
Chin 3 x 8
Press 3 x 8
Deadlift 3 x 8
Ab work

Get into the habit of not missing a workout. Try and add weight each workout. Learn to eat 5 to 6 meals per day. Lots of protein, high quality carbs, and good fats. Rest easy when not working out.

Do this and you will grow.

[eftda]

what does 3x8 mean?

Whats a chin workout?

[cursor]

"3 x 8" means three sets of eight reps.

Here is a visual example of weighted-chin ups. The added weight would of course be optional.

[Blaze]

3x8 is sets and reps
3 sets
8 reps

Reps is how many times you do the excercise, and sets is how many reps you do...So you do 8 reps...wait a minute, possibly two...and do another 8 reps.

I believe he was referring to chin ups, which is like a pull up, but you will use a reverse grip, focusing more emphasis on your forearms.

[eftda]

if I can do 8 reps of 15, shoudl I go to 20? and If I can do that, go to 25?

Hwo shold my 3 reps work?
15
20
25?

[gcs118]

Just wanted to chime in and say it's very possible to gain 75 lbs to your bench in your first year of lifting. During my first year my max went up 105 lbs, from around 80 to 185, and I hit 195 last week (about a year and a week). Stick with it and you won't be sorry.

[eftda]

should I bench everyday? Should i do curls every day? Should I work out my abbs everyday?/ etc

[cursor]

No, eftda. You should have at least one rest day in between workout days for the same muscle group. Usually more time is ideal. It really depends on how intensly you're working the muscle. I usually allow for about 4 days between same workouts.

Originally Posted by eftda

if I can do 8 reps of 15, shoudl I go to 20? and If I can do that, go to 25?

Generally, yes. It may be that when you jump from a 8 reps of 15#, you'll only be able to do 4 reps of 20#. Don't be discouraged. The idea is to continually (gradually) increase the load that your muscles experience, until you reach a level of muscle structure that you feel is appropriate for your goals.

[candyass]

You should work on your core. Forget arms for a while. Start doing the three powerlifting exercises (deadlifts, squats, and bench press). And never, ever bench every day, or do any exercise every day for that matter. You'll actually get weaker as your muscles suffer under the constant stress. The best advice I can give you is to squat. You should squat once a week, for 6 sets. Dont do leg presses either.

[gcs118]

Squatting doesn't necessarily involve once a week 6 sets only. You have to explore what works for you. Also, don't count leg press out without giving it a try. I generally use it to blast my quads at the end of a legs workout, but by all means, squats are superior.

[candyass]

What I ment to say is that a machine (like the leg press machine) is no substitute for doing squats.