How should i lift weight?

[Oguzhan23]

Hey guys.
I was just wondering, when I workout my chest I do 4 sets of incline dumbbell press with 15 kg in each hand ( I'm new )
1 set with 12 reps
1 set with 10 reps
1 set with 8 reps
1 set with 8 reps.
I was just wondering, is this fine? Is this okay to build op chest muscles? I do this 3-4 times a week.

The second question is, as I told above about reps. I'm using 15 kg to do the amount of reps.
But it's because if I take 20 kg on each hand I can make around 6 reps on each set for 1 set.
So should I change to 20 kg or continue with the 15?

[mtownballer20]

3-4 times a week seems like a lot. Why not do more chest work but 1-2 times a week.

[dmacdonal9]

Don't fumble around with your own routine mate. Check these out:

Beginner Workout Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength
Ice Cream Fitness 5X5

How to lift properly

[Oguzhan23]

But what about the weights?
Should i make more reps 8-12 with 15 kg
Or make 6-7 with 20 kg?

[dmacdonal9]

But what about the weights?
Should i make more reps 8-12 with 15 kg
Or make 6-7 with 20 kg?

That's dictated by the program you're on. On a 5x5 for instance, it's just whatever weight you can do 5 reps with.

[GinjaNinja85]

Doesn't your gym have 16s? Slow steady steps is the way. Or switch to barbell for better progressive overload. Your workout appears to lack balance. Surely you don't have enough time to train legs and back if you're doing chest 3-4 times a week.

[spicewood1990]

Don't fumble around with your own routine mate. Check these out:

Beginner Workout Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength
Ice Cream Fitness 5X5

How to lift properly

this post needs to be copy n pasted almost daily

the amount of times ive had to write out the names of those routines to every noob who comes on here with some ridiculous routine theyve just pulled out their ass

these routines take out all that stalling process and time wasting your going to go through as a new lifter trying to make their own routine, all the work has been done for you and theyre all tried n tested and proven to work for the vast majority of people

[braxtonlucero]

The basic concept behind growing muscles and becoming stronger is to overload your muscles. It's all about finding that happy medium of not too much weight with low reps but not too light that you can bust out 30 reps. The best way to overload your muscles is to perform every set until failure. This way you know your muscles are overloading. I would recommend finding a weight that you can get 12-15 times until you cannot possible lift that weight anymore, a spotter is highly recommended. The concept behind going until failure with every lift and only lifting 1-3 sets on each lift comes from the basic concepts of HIT (High Intensity Training). If you're interested in this type of training you can easily research more about HIT through google, or I could even give you a basic recommended workout. Are you training for a particular event or just trying to be healthy and stay in shape?

[ironwill2008]

Hey guys.
I was just wondering, when I workout my chest I do 4 sets of incline dumbbell press with 15 kg in each hand ( I'm new )
1 set with 12 reps
1 set with 10 reps
1 set with 8 reps
1 set with 8 reps.
I was just wondering, is this fine? Is this okay to build op chest muscles? I do this 3-4 times a week.

The second question is, as I told above about reps. I'm using 15 kg to do the amount of reps.
But it's because if I take 20 kg on each hand I can make around 6 reps on each set for 1 set.
So should I change to 20 kg or continue with the 15?

You'd probably do better to simply get on a structured program that already has all parameters figured out for you including--- a logical progression scheme. Here's one good example:

*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843

[spicewood1990]

The basic concept behind growing muscles and becoming stronger is to overload your muscles. It's all about finding that happy medium of not too much weight with low reps but not too light that you can bust out 30 reps. The best way to overload your muscles is to perform every set until failure. This way you know your muscles are overloading. I would recommend finding a weight that you can get 12-15 times until you cannot possible lift that weight anymore, a spotter is highly recommended. The concept behind going until failure with every lift and only lifting 1-3 sets on each lift comes from the basic concepts of HIT (High Intensity Training). If you're interested in this type of training you can easily research more about HIT through google, or I could even give you a basic recommended workout. Are you training for a particular event or just trying to be healthy and stay in shape?

failure every set you say, hows that working out for your deadlift, squat and CNS?

12-15 reps, so disregard form then i take it as not only are we going to failure on every single set but were also performing 12-15 reps on all exercises? whether it be bicep curls or deadlifts we just crank 'em out until we cannot achieve even one more rep

All youve managed to do is parrot what you think youve read about mike mentzer and dorian yates and then tried to apply it to a natural lifter without giving him any further guidelines other than 12-15 reps, 1-3 sets and to go to failure on all sets, crap advice, if you are going to parrot other routines/training styles at least get all the details right before steering someone in the wrong direction

[Kenacillin]

failure every set you say, hows that working out for your deadlift, squat and CNS?

12-15 reps, so disregard form then i take it as not only are we going to failure on every single set but were also performing 12-15 reps on all exercises? whether it be bicep curls or deadlifts we just crank 'em out until we cannot achieve even one more rep

All youve managed to do is parrot what you think youve read about mike mentzer and dorian yates and then tried to apply it to a natural lifter without giving him any further guidelines other than 12-15 reps, 1-3 sets and to go to failure on all sets, crap advice, if you are going to parrot other routines/training styles at least get all the details right before steering someone in the wrong direction

Spicewood is so right. This type of intensity and overload on muscle groups over time can be counterproductive, and detrimental to the body and CNS. I liked the fact that you mentioned that these old school routines can't just be applied to a natural lifter. 90% of the routines you see in magazines that these pros do, doesn't translate well in the natural world of lifting.

The best you can do is stick with a basic beginner routine, maybe one that is outlined in a link above, and be consistent with your training, eating and rest. Instead of "overloading", I would say you're better off overeating as a beginner (unless obesity is your battle).

Oh, and I'm a huge fine of Mike Mentzer and Dorian Yates, and I too thought I could follow the training programs in my old books as a kid. Consistency is key. And everything takes time, so be patient.

[GeneralSerpant]

3-4 times a week seems like a lot. Why not do more chest work but 1-2 times a week.

They're 18. There's a considerable chance they aren't built up yet.

That's dictated by the program you're on. On a 5x5 for instance, it's just whatever weight you can do 5 reps with.

They "might" not have been referring to you.

this post needs to be copy n pasted almost daily

the amount of times ive had to write out the names of those routines to every noob who comes on here with some ridiculous routine theyve just pulled out their ass

these routines take out all that stalling process and time wasting your going to go through as a new lifter trying to make their own routine, all the work has been done for you and theyre all tried n tested and proven to work for the vast majority of people

Honestly this person isn't asking anything about a full-body split. They're asking about a DB chest workout. I'm sorry, but throwing workouts at them doesn't seem considerable. They're only talking about one exercise.