Hey
I made a bet with my friends this summer that may not seem achievable. I bet that I would have a six-pack and be able to bench 250 lbs by August 15th.
Currently I am 6'1, 178 lbs, 13% body fat, and have a max bench of 195 lbs.

As far as the six-pack goes, i think that is all in my control, i can have a clean diet and exercise regularly, which can be achievable in this time.

However, as far as bench goes, here is where i need some advice, suggestions, and opinions.

Should I bench 2 or 3 times a week?

Also, right now i usually start off benching 155 5x5
then go to incline, decline, military, dumbell presses, flys, and then finish with dips, all including 5 sets of 5 with the appropriate weight.
Should I just add 5 lbs each time i lift, and try to go up that way? like go in trying to bench 5x5 at 160 , then 165 next week and etc?

Also, a few of my friends suggested after chest and tri work outs, to go do some pulling movements(back and bis) just to stretch out your chest to get bigger.

Lastly, any suggestions on whether i should take any creatine, protein or any other supplements?

Any advice is appreciated,
THanks

The first goal of having your abs show is realistic ( if your abs are thick enough ), but the second goal of reaching a Max BP of 250 in just 2 1/2 months seems very unrealistic, especially when your going to be cutting to lose weight, where strength gains will be much slower.

If your truly 13% and not underestimating, you should have a full 6 pack by 10%

you should work your whole body and make strength gains in squat and deadlift.

i am getting big gains by incorporating military press 1 time a week(wed) and dips 1 time a week(fri), benching 2 times a week(mon,fri)

the most significant exercises leading to gains in my bench was increase in squat and deadlift.


ALSO:
how do you bench press?
DO you just lay down, and get the bar and push?
or do you use the powerlifting form for bench, where you arch your back, push on your traps and use your legs for stabilization?

if you get the hang of the powerlifting bench, i bet you can add 20lbs to your bench right off the bat. it really made a differance in my bench weight.
check the technique sticky for an article on bench.

ok
at lifetime fitness they said i was 13% bodyfat based on skin folds, height, and weight. Im not sure how accurate that is, but i dont think im anywhere near a visible six pack. I can see two up top and thats about it.

I know the bench seems impossible, but im going to try my best to reach my goal. I do arch my back with my butt down and push up. I don't think my form is that bad. Maybe changing my grip? Right now my finger next to my pinky is on the line on the bar.

Another question,
In order to get bigger fast, which is better?
A. Benching 5 sets of 5 at 155 and adding 5 lbs each week..
so 160 next week, then 165 after.. etc..

or

B. (what a friend of mine said, who is a personal trainer)
Warm up with the bar, then warm up with 95 lbs.
then go to 115 and do 5 reps
then 135 with five reps
then 145 five reps
then 155 five reps
and 165 and try to do as many as i can..

any advice is greatly appreciated
Thanks

I know that through being successful in DIET; I can bring success from efforts applied in my fitness training.

Repeat that as often as necessary.


Thus, I say:

Growth Answer One:

1st Answer: Neither of them

Unless.

Your diet is correct to solicit anabolic growth.


Growth Answer Two:

2nd Answer: Neither of them

Why?

Focusing on one body part, when training the full body solicits more potential for overall bodily growth.


Answer bottom Line:

1. Get your diet correct for your personal particulars.

Go here and read, and determine your personal approximated amount of calories, and other necessities:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Keep a keen eye on your bodily feedback reference your diet and training to adjust your "personal science".

What is ones "Personal Science"?

It is the LEVEL of personal implementation of diet and fitness into ones way of life that solicits a lifestyle change that applies "enough of the person" to achieve the goal they desire.

This includes making difficult decisions, using knowledge of diet and fitness, an on-going pursuit of KNOWLEDGE of diet and fitness, and then an educated reaction to bodily feedback given--whether its good or bad.

You have to learn to MASTER yourself, to become the MASTER of Weight Loss or Weight Gain for YOURSELF.

How do you do this? You manipulate what your learn about diet and fitness WITH what you know about yourself (and learn about yourself), and blend it within your changing environment.

Knowledge is power and appropriate application of this power can provide strength control, and personal dexterity; learn how to USE and personally MODIFIY diet and fitness knowledge to meet your diet and fitness goals---within your life and the changes in life that may effect it.

If, for example, you were to personally arm yourself with "just basic dietary knowledge, and some advanced dietary knowledge" and have a complete understanding of your personal calorie needs/activity ratio, you can try to setup a dietary plan according to your work/recreation schedule that permits you to maintain your goal path--and have fun at the same time.

2. Develop a sound full body fitness training routine.

Make compound exercises your STAPLE exercises. The following is list of Compound (com) and Isolation (Iso) exercises I do recommend:

Squat (com), Dead Lift (com), Flat and incline bench press (com), Military press (com), Lunges (com), French Press (Skull crusher, Iso), Close Grip Bench Press (com), Barbell curl (Iso, I do not share the opinion, that barbell curls are a useless exercise), Bent Over Row/T-Bar Row (Com), and you can also choose: Dips and chins/pull-ups.

Some exercises that recruit the core rather strongly:

Variants of the Squat (FRONT Squat, BACK Squat, etc), variants of the Deadlift, Variants of the Military Press, variants of the Lunge.

All these examples, work the core indirectly.

Getting the abs to show is DIET control and plan of attack plan--FIRST.

Second, its understanding the overall functioning purpose of your human body, and understanding that each body part has a purpose and function that are related to one another.

To assist in developing the ab core, I suggest working them "indirectly" (like with the suggested examples), and working them "directly" through more conventional accepted isolation fitness exercises.

Go here for additional information:

Weight Training 101

Weight Training Technical Articles

=================================================

Now, time for something rather important for you to remember:

Many persons come and go (for a variety of reasons). WE on the forum try to help all we can, but in the end of things, whether the person stays active on the form or not, it still takes the persons to be consistent and constant with their fitness goals.

Thus I have this to say:

Outside hiring a personal trainer/nutritionist, you are going to have to be your own personal trainer and nutritionist and design a training program and diet structure within your lifestyle that works in conjunction with your personal activities.

And, this is possible.

However, it will take some pre-work and personal development time to get it started.

And, this begins with the "degree of seriousness" you personally have for your personal diet and fitness choice, and the willingness to garner the knowledge "necessary" to understand yourself within this diet and fitness knowledge, and then appropriately and personally applying it within your life to allow you to earn your goal you seek.

1. Take some time and seek knowledge of the almighty calorie and energy balance. Really and truly understand this.

A lot of persons can discouraged through lack of knowledge in what there trying to do and--how to properly adapt this knowledge within their likes and dislikes and their personal environment (and when it changes).

This means making threads and asking questions. This means getting on GOOGLE and doing specific searches. This means reading books, etc.

2. Take the time to learn about different exercises you can do with your exercise equipment and/or limited exercise equipment. Learn about the different types of body weight exercises. Body weight exercising is an excellent approach to your fitness (it has its place).

This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches. This means reading applicable books that are applicable to your situation and goal choice.

3. Earn some understanding on the calories burned during certain exercises that are applicable to you and personal situation.

This means to get to making threads and asking questions about them. This means getting on GOOGLE and doing specific searches. This means reading applicable books that are applicable to your situation and goal choice.

As you progress, understand the power in manipulations:

A. Calorie manipulations, B. Exercise manipulations, C. Nutrient manipulations, and Finding the correct blend within A, B, and C, and understanding the body's design intention and one that works with personal attributes and personal environment.

You KNOW without a shadow of doubt, that the answer is in deed among these four items.

YOU never have to question it.

YOU never have to lose faith in it. All of these items are natural to the body: We have to eat (calories and nutrients), and the body was designed for activity and appropriate stress, and thus the answer IS indeed within.


3. Manipulating personal knowledge obtained within diet and fitness to ones goal advantage to:

b. Work with changes in personal environment
c. Working with (not against) and "expecting" weaknesses and strengths
d. Working with environmental motivation "busters" and "creators".

If you can "learn" how to properly manipulate your diet and fitness knowledge within your environment and apply it to work with your own "personal attributes" you WILL be successful. There are so many options.

End Chillens rant!

But IS the TRUTH!


ROCK ON!

Be proud of everything you want to do......

EARN IT!


Chillen