Is there any point doing a narrow grip and wide grip on a flat bench, when I do inclined also?

Question

Here are also some other questions I'd like to know answers for:

The first two paragraphs may not be needed, but I put them there in case background knowledge was needed, thanks.

Over the last three months or so, I have done about eight weeks (due to holiday) of weight training on a bench. I normally push 25kg (with bar weight around 32 kg) 15 reps, and I do three of those. I did normal bench press as well as inclined bench press and did wide grip as well as narrow grip (with a slightly lower weight) on both. I also do other workout exercises.

I'm now looking to do some power training, just to enhance my muscle mass and strength before going back to toning. I know I should push about 6-8 reps and do them 3 times? but I have a few questions and don't hesitate to correct me if I am wrong at all.

1.What I'd like to know is what would be a good starting weight, could anyone gage what a suitable weight would be for me personally or do I need to experiment myself?

2. How long roughly should it take for me to see visible effects?

3. How many times a week should I do it, maximum and minimum?

4. Also, I'm never sure how long my rests should be between reps, so again what is a decent time, I normally do between 30 seconds and a minute, depending on the strain. In addition how long roughly should a workout last? (mine vary between an hour and an hour and a half, is that good or bad?)

5. When should I add weights, and how much and how frequently?

I'm looking to improve muscles on my arms, chest, shoulders and stomach. I know I should do wide grip and narrow grip, shoulder press, clean and press, bent over row and bicep curls (those are most of what I do, if they sound odd it's just I use the names from a chart of examples).

Does anyone know any more useful exercises, especially for the stomach, as I only do crunches for them? And others if not?

Thanks in advance for your help and sorry for the long post.

Answer 1

There's little point in varying either the incline or the grip. As far as I'm concerned the wide grip bench is a waste of time, it is a weak position for the arms. Slightly wider than the shoulders is fine and way more advantageous.

For power training you'll need to up the poundages. Find out how much weight you can push for 5 reps all out, then take 15-20 pounds off that and you have your starting weight. Adding 5 ponds a week over a 12 week cycle (2 1/2 in the last weeks) will pass that poundage and add a little more.

5 sets of 5 reps, with the first two sets as warmup sets (and a lower poundage). All the 12 reps 10 sets nonsense is lies from bodybuilding magazines.

It will feel easy in the beginning, but as the poundage increases over the weeks your strength increases and ultimately muscle mass.

Three days maximum is enough for training. Perhaps only benching on one of those days and doing dips/close-grip benches on the other day/s. Along with squats, chins, deadlifts of course.

Answer 2

1. Experiment. It's the only way. Start light. Build it up gradually till you can no longer lift the weight. Not in the same day though. Spread out the increases week by week.

2. What kind of results? Growth? Strength? Be specific.

3. If you're going very heavy ( >80% of your max load ), 3 times a week is max. Min once per week.

4. What's the goal? Gaining size? Go for longer rest periods. 2 mins to 3 mins. Fat burning workout? 1 min and below.

5. Add weights as soon as the current weights no longer seem challenging to you. Hard to say how frequently, but usually you should increase the weight slightly every week. Although you can't go on adding weight forever. At some point, you will need to cut back, to give your body a break. This is called "deloading".

Your stomach contains mainly smooth muscle. You can't actively train them. You're talking about your abs i believe. :-) Which is skeletal muscle.

Do planks. Everyone needs to do more planks.