Chuck
Newbie
2 Posts
10/28/2005 6:07:38 PM |  Hi
Bench Press exercises are aimed on the Pectoralis muscle (Chest). If you plan to lose weight and defined muscles, which is also known as toned, you will have to have an exercise program with various exercises, targeting all muscle groups. You would look like a caricature if you have a toned chest with legs like sticks.
There is a general rule for body building, for toning and endurance use "low" weights - high reps. For bulk, use high weights, low reps. However for every beginner it is important to build a foundation first. This is done by using low weights and high reps. In your case aim for high reps but increase the weight gradually. But keep your goal to 15 to 20 reps. do as many sets as you can spend time and/or you’re tiring. For someone who wants to build bulk, the direction would be increase weights and lower reps.
However you might have a contradiction in your goals. Strength is defined by how many muscle fibers you can activate. Logically the more muscle fibers activated the higher the strength. More muscle fibers again mean bigger muscles. Therefore high strength with "small" muscles excludes each other.
But don't worry, you won't become an Arnold Schwarzenegger over night and most fitness enthusiast I have met changes their goals once they see their result and their muscles growing.
For weight loss you might consider to do some cardio vascular exercises (cardios), like cycling, treadmill, rowing what ever you gym can offer (better still you if can do it outdoors). However if you can spend the time, don’t do cardios at the same day you are doing weights. If you don’t have the time…do the weights first and the cardios after.
Important thing is ...have fun!
Chuck, CFT-ISSA
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