james123 Posted November 30, 2007 Report Share Posted November 30, 2007 High all im just curious as to recovery time between sets... Is it better to have a good break until you have fully recovered between each set or set yourself a time like say 2min gaps? Quote Link to comment Share on other sites More sharing options...
Sheta Posted November 30, 2007 Report Share Posted November 30, 2007 What are you currently trying to acheive? With fat loss I go for short rests of about 30-45 seconds to keep the heart rate up. For growth, generally a minute - sometimes two; espesh if your going to failure on each set. Quote Link to comment Share on other sites More sharing options...
james123 Posted November 30, 2007 Author Report Share Posted November 30, 2007 Im trying to achieve mass.Another problem im having is when im benching im gaining mass on my arms but not my chest which believes me to think im not doing it properly..? Quote Link to comment Share on other sites More sharing options...
AlBundy Posted November 30, 2007 Report Share Posted November 30, 2007 It's more likely your triceps are the primary movers for you in that lift. Some people have the same issue but with different muscle groups e.g their pecs grow but their tris dont or their shoulders grow more than their chest or tris. Try spacing your hands on the bar differently or using different exercises untill you can feel your pecs working. Quote Link to comment Share on other sites More sharing options...
IronGame Posted December 1, 2007 Report Share Posted December 1, 2007 Enough rest time so that you feel ready and strong for the next set, for me usually around 90sec but up to 5 min inbetween squats and deads.Yeah it is quite comon for your tri's and anteria delt's to do most of the work when benching, you could try pre-exausting pec's with a fly movement before benching and when you bench think about squeezing your hands together as you press, though they wont actually move, it will place more emphasis on the pec's. Quote Link to comment Share on other sites More sharing options...
chchardgainer Posted December 1, 2007 Report Share Posted December 1, 2007 Im trying to achieve mass.Another problem im having is when im benching im gaining mass on my arms but not my chest which believes me to think im not doing it properly..?your doing it wrong, simple as that. try downloading some benchpress vids on the net and watching them to see how a pro does it..... sounds like your using too close a grip if your arms are getting the workout. remember to bring it down to about a inch from your chest ... a lot of people dont bring it down far enough either Quote Link to comment Share on other sites More sharing options...
james123 Posted December 1, 2007 Author Report Share Posted December 1, 2007 Yeah I always bring it down till an inch off me chest but you guys have solved my problem turns out i have been doing close grip benching... I went to the gym earlier and tried a wide grip it killed me, and i actually felt it working my pecs! Pretty stoked with the feeling it gave me. Quote Link to comment Share on other sites More sharing options...
chchardgainer Posted December 1, 2007 Report Share Posted December 1, 2007 gud stuff yea close grips are great for triceps, you should also do flys they are great for pecs as well as bench, make sure to do incline and decline to hit all areas. Quote Link to comment Share on other sites More sharing options...
Big_J Posted December 1, 2007 Report Share Posted December 1, 2007 neh declines a waste of time.. focuses to much on shoulders i thinkaltho maybe alright if jst starting out i used to do it whn i started Quote Link to comment Share on other sites More sharing options...
IronGame Posted December 1, 2007 Report Share Posted December 1, 2007 neh declines a waste of time.. focuses to much on shoulders i thinkaltho maybe alright if jst starting out i used to do it whn i startedYeah to be honest inclines if you are shoulder dominant are not all they are cracked up to be either Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 2, 2007 Report Share Posted December 2, 2007 neh declines a waste of time.. focuses to much on shoulders i thinkaltho maybe alright if jst starting out i used to do it whn i startedare you serious?Decline uses far less anterior deltoid then the flat or the incline!Decline works more lower chest and triceps... it pretty much takes your shoulder out of the movement. Quote Link to comment Share on other sites More sharing options...
IronGame Posted December 2, 2007 Report Share Posted December 2, 2007 As long as you use a wide grip delts will be all but taken out of the movement, if you use a closer grip however shoulders will be dominant. Quote Link to comment Share on other sites More sharing options...
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