Im gona be a freshman next year and i need to bulk up for
football so what type of exercises should i do for my chest and amrs
and how long will it take to get bigger if i go to the gym every-other-day?
thnaks
the bench press is a multi muscle lift. this targets mainly the chest and triceps. dont forget your other exercises such as squats which are so important in fitness especially in football as thats where your power/speed comes from. squats also trigger the release of your bodys' natural testosterone which will help you grow, heal and lose body fat while conditioning and strengthening your legs. be sure to split your workout up. and please, dont be one of those guys that goes to the gym 3 times a week wearin a wife beater benching and curling every time. your never gonna get anywhere with that. a full body workout is the way to go. get with your football coach. he might suggest other lifts such as deadlifts, snatches and power cleans KGB Bar & Lit Journal::
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3 sets of curls, 3 sets of triceps extensions, 3 sets of barbell rows, 3 sets of bench press and 3 sets of dead lifts.
Use weights that allow you to do the 3 sets, if you can do more put the weights up. Do sets of 10 except for the dead lifts, do a minimum of 20 reps per set and build that up to 30 to 40.
Its a good quick workout that will get you muscles.
3x a week ex: >>Mon >Wed >Fri.
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Ok so i need to know what kind of stuff to do to get my arms and also my chest bigger?