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With how much weight you started bench press?
What are the best workouts for stronger shoulders and arms?
i started with 200kg and got slowly up to 300 after 1 year of hard training
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I haven't lifted weighs in quite a while but when you get to doing calisthenics in parks and shit, I'll recommend doing a few sets of chin ups, clap push ups and triagle push ups for the shoulders
then one handed push ups and muscle ups when you become strong enough (I can't muscle up for shit but it looks fun)
it is all dependent on how much you weigh and how comfortable you are at different weights. there is not a right starting weight you just have to start from your best and work to improve that best.
you have The Rock's height so start with 500kg
but really, start to eat more, im 1.80m and 75kg
but focus on protein rich and healthy food
no, but eat the most healthy food you can
any less than 200kg and people will laugh at you on your face.
if are just starting out just lift the bar 1st time imo then u can add 5kg every week thats what i did
When I first started lifting I could only bench the barbell (20 kg).
How young were you when you started?
15 maybe? Something like that.
you mean from 500>499
For stronger shoulders there is only 1 exercise really: Overhead press, there are different variants like seated press, military press or just dumbell press but as long as its upward pressing movement you'll get strong shoulders, make sure you have correct form though. If you want wider shoulders you can isolate your side delts with dumbell raises
If you want strong arms to lots of rows for biceps and bench for triceps, if you want BIG arms just do those + extra isolation movements like Bicep curl, hammer curl or any barbell curl (for biceps) and presses/pulldowns like rope pulldown, narrow grip press, skullcrushers for triceps.
Do what he says but don't do the same exercises for more then 5/6 weeks or your body will adapt and it won't get any bigger.
35 kg in bench press it's good because you skinny and don't have that much strength, but it's only good if you are doing right, if not low the weights, first thing in any exercise it's doing the technique right, weight come after.
If you wanna get bigger you have to count the calories you eat (good calories btw), it's pretty simple if you eat more then you spend you grow if you have a deficit calories you lose weight, you can use some app for 2/3 weeks that will help you take some knowledge of what you eat and how many you need, I recommend myfitnesspal, it helped me and I don't need it anymore because after a while you get some sense about portions and calories.
You need to pay attention on macro nutrients too and that app help you with that too.
And remember that any person who lifts hard started somewhere, take your time and your path with patience, it's not the same for everyone but do it right and the results will come, don't rush it or you may have some kind of injury that can cost a lot of days of training
Everyone starts at 40kg bench press afaik
I mean, if you cant even handle 40kg bench , are you even a real man? cmon
I guess not, however it also heavily depends on your activity level before you joined the gym. If you haven't worked out that much before then it's not surprising
Idk about your physical stats (height, weight, etc.) but 40kg is completely normal for young men. I had one fat friend who did 65kg without any training, albeit it was 3 reps
Ah, I see... even though you might want to focus a lot on chest and shoulders to compensate please don't overdo it to protect your shoulders (avoid rounded and forward shoulders at all costs)
Haha true, but it says about the potential and starting strength
With the bar only lol
For stronger shoulders definitely over head press imo
yep, when i started i struggled to bench the bar, was really skinny haha
my bench was and is shit
With bench always warm up with the bar and then just add weight onto it until you can't get it up anymore, try to use a weight you can do at least 5 reps with and try to increase the weight each week.
Also if it's your first time or you haven't gone in a while you might want to get a friend to spot you or ask someone in the gym.
Me personally I started with only a bar. Now my 1 rep max is 110kg
