Is benchpressing 50 or more reps a day a good way to gain weight?
Answer:
high reps, while good to start with, only tone your muscles. once you've been working out for awhile, go w/ less reps, heavier weight.
no high weight low reps is the way to go.try anywere from 5x5 to 4x8
Keep up your bench pressing but your going to kill your chest before you do any good...twice a week no more than an hour each day for 1 certain body part...should work out 1 hour a day for 6 days a week alternating parts. if you need a good routine contact me. also eat around 3500 calories a day..seems like alot but it will bulk you up.
Football is about power. to increase power, you have to continually push yourself to a limit. You need to build muscle over stamina. I think it's a great accomplishment that you can benchpress 120, 50 times but the best way to increase muscle is working at a weight that you can lift 3 sets of 8-15 times.
For example and don't pay attention to the weight. My first set is at 150. I do the full 15, then I go up to 180 for 8 and then back down to 160. You're looking to really push yourself on the second set and burndown on the third. I'm betting that if you can bench 120, 50 times you could probably work with something like 170, 200, 185 or something like that. The reason I go up and down is because if you're at the right weight, the 3rd set is difficult because the burn has likely already set it. If not, then increase the weight on your second set. You'll tend to peak on your second set.
Lately, I've been doing what's called supersets. It's where you do 2x15 reps on one machine and then another 2x15 on another that's complementary to your first set. Ask around at the gym and I'm sure someone can help you try these out. There's a good mixture of stamina and power in those types of exercises.
Also, don't overdo it. Building muscle is more about resting your muscle and allowing your body to repair itself after you just tore it up. Make sure you drink a protein shake right after the workout and get plenty of rest the next day so that work translates to an increase of strength. Also, make sure that you wash the burn (ammonia and lactic acid) out of your system by drinking plenty of water.
If you don't give yourself enough rest, water, or a balanced diet, weightlifting can actually be a detriment. So make sure you do it right and stay disciplined. Like some of these other guys alluded to. You need to increase your calorie intake and focus on one part of your body only 1 or 2 days (at the most) per week. It's a mini-tear and repair cycle that buids muscle.
A lot of good information from MrX.
If you want to increase your weight and muschle mass you definitly want to be doing higher weight with less reps. I'm exactly like you a month or two ago. I was doing a 3x5 workout and that was working for awhile but now I do 5 sets always increasing the weight. My bench workout looks like this and will probably be pretty close to yours because I weigh 150 also.
8 reps 115
6-8 reps 135
5-6 reps 150
5 reps 160
4-5 reps 185
I do not totaly agrre about going down on weight after going up like MrX has said. the reason being is because you want to keep pushing your body and after you do a high weight and then do less weight it saying to your body thats the highest it will go.
I definitly agree with the rest of the information that mrX has provided you with though.
good luck with football
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