[quote]BANWS6 wrote:
Not sure you can call it a routine in the strictest sense of the word due to my schedule bouncing around and I work out when I can. Before I switched it up I would usually target chest/biceps, traps/shoulders, chest/triceps. The workouts usually consisted of three separate types of lifts, doing three, sometimes four sets. I really kind of just mixed it up and tried working the muscle groups in different ways to keep my body shocked.
[/quote]
Well, there’s your first problem…you aren’t training your lower body at all, or your back (other than your traps).
Sounds like you’re coming to the end of your newbie gains. From now on you’re going to have to get a little more focused if you want to continue seeing gains.
[quote]
Like I said, due to my schedule jumping around from one week to the next I don’t have a real set routine and I try to workout areas that I feel need work over those that I’ve developed so there’s no set exercise plan that I have for each week as it comes up. Everything that I’ve done so far is from trial and error and from walking up to the biggest guy in the gym and picking his brain. I’ve recently started doing some more research about diet, techniques, etc. but there’s so much out there, some of it conflicting that I’m a little unsure on where to go.[/quote]
Looking to the big guys in your gym for advise is an excellent habit to get into. Chances are they didn’t start out big and muscular, but had to build their physiques through hard work. So, they should be able to steer you in the right direction as far as diet and training goes. Not every bit of information that everyone gives you will be applicable to you specifically, but through trial and error you’ll figure out what does and what doesn’t.
There is a lot of information out there (much of it conflicting), but really at this point you haven’t actually ever seriously resistance trained (at least not for bodybuilding purposes).
So, just focus on actually getting a serious routine going (start training your legs and back) and eating enough food (food is the most powerful anabolic substance there is, and it’s the only substance that your body can actually use to build new muscle tissue) to keep the strength and weight gains coming. Be consistent and progressive (add more weight to the bar or do more reps whenever possible; add more food once progress stalls) and leave the more complicated stuff for when you’ve got a few years of serious training under your belt and can make the best use of them.
As far as form on incline bench goes, youtube can be a great reference:
McGrath’s form is pretty flawless in this video:
Some guys only do the bottom 2/3-3/4 of the movement:
Study these (and other videos) of incline pressing (same thing can be done with most exercises), then use a mirror to gauge how close you are to their form (obviously you want to start with a weight that you know you can handle).
A couple of key form points to consider:
-Keep your shoulder blades retracted (like you’re trying to pinch them together behind your back) and depressed (don’t allow your shoulders to shrug upwards) throughout the entire movement
-Keeping the elbows “semi-tucked” (not at 90 degrees to the torso, but closer to 45 degrees) is easier on the shoulder joints
-try to keep your butt against the pad
-keep your feet on the floor (better balance and leg drive)
