you really should hit all your muscle groups. shoulders, back, bi and tricepts, abs. if your trying to lose fat, think about this the more muscle you have the more you need to feed your muscles. eventually the muscle is going to use the fat for food. get an overall toned look, don't just focus on certian goups. hit all of them.

 

my cardio is usually the elliptical machine for 30 mins or so. and sometimes i run a mile before or after or bike.

it just seems like ive been stuck on 55's (45+55+55)for a while now :sad:

 

I weigh 155 and i bench 265 :fawk:

 

you'll add weights quickly during the first 3-6 months of training. after that you'll hit a plateau, where your gains will be smaller.

when i first started lifting 3 years ago, i only benched 95lbs!! (i was 5'10" 220lbs at the time). within six months i was able to press 185lbs, nearly double the weight. i hit my peak last summer, bencing 275lbs x 3 (5'10" 165lbs).

 

i dunno personally i find the ellip machines are bogus... i can go for hours on those things without a problem then i try to just run around the track and barely do a mile?! those suck.

as for bench weight plz tell me you are doing free weights. the way i was taught was do 30 minutes cardio then do 1 major muscle group a day. and do every aspect of that group whoever was saying the tricep machine after benching that is a great idea which i do myself. Get a work out buddy, do everythign to failure (IE you need help to get it up).

shoot for your body weight that is a very good goal. and if you really wanna build fast do 5 sets. 1 warm up 50% 2 80% max 1 set max weight 2 75% max

thats how i do it... then go do 5 sets on the tricep machine and blah blah i'll shut up :fawk:

 

chest is such a huge muscle i always train that by it self, or with triceps because every chest exercise you can do triceps are almost equally worked. But ya once you get your body weight which is a huge goal then move up.

 

:werd:

nothing like good 'ol fashioned running. ive said it a million times, but i lost 60lbs in a year thanks to running, a decent diet, and lifting.

if it feels easy, it aint working!!

 

As long as you can bench your body weight you aren't a weakling .

I haven't maxed since High School, but I used to be able to only do 150lb, but I only weighed 118lbs. I could power clean 175 and squat 245 though . Our school took those three lifts, added them up and divided it by your body weight to get your "pound for pound." I had one of the highest in the school, woot.

I think as long as you are doing your body weight you will only gain from there.

 

hmmm....maybe you aren't doing it hard enough. i find that running works a lot of respitory but doenst burn a lot of calories. meaning my lungs would get tired faster than my legs

but on the ellp i get tired all around. try raising the resistance and going at a faster rpm

 

My trainer at my gym told me you shouldnt be benching to your max twice a week. What I normally do is max out on Monday, then on thurs (or whenever you do it next) use free weights (i.e) dumbells on a flat bench and do the same motion with those but just slightly less weight, that way you still work them but dont burn them out. Then on monday you try to max again.

Oh and I weigh about 175 and i started out at like 125 on the bench but by then end 3 months I was up to my body weight