bench press: more weight or more reps?

[smurfitup]

k, will do. thanks.

[That Foreign Guy]

Lifting heavy things is 1) good for you and 2) Fun.

Therefore more weight and it's not even close.

Also, do squats / deads.

[cmoke]

Actually you should do both. Mix it up. Your body is great at adapting to workouts, so high reps low weight for a few weeks to maximize fat burning. Then after 3 weeks or so start with the heavy weight low reps to build muscle. Your body will take longer to adapt which is good.

[Thremp]

I support the advice Thirddan is giving.

Nation, there is hope.

[nation]

Awesome!

To clarify one thing, so he should lift as heavy as he can to maintain his strength as much as possible, this will also burn the most fat for him to tone up? He obviously has to cut calories because he's a fatass.

[Machmood]

First of all, i think you are OVER TRAINING!!! 3x a week for every bodypart, and working out 6x a week is truely a waste of your time. so regardless of what ur goals are i would reccomend changing ur workout. Please post what ur goals are i.e geting bigger stronger/ trying to cut up...... post this then we can help u

[smurfitup]

Alright:

I used to weigh 270, and through dieting and exercising over the past 7 months I'm at 225. I've been lifting for a while now, and I'm pretty satisfied w/ my results w/ regards to strength. At this point, I'd like to become toned, have more muscle definition, etc. I live in Seoul right now (I'll be here for the next month), so my diet mostly consists of Korean food, which is generally very healthy. A trainer at the LA Fitness back home told me to just alternate days I worked out my different muscle groups, and I never really worried about working out my lower body since I figured it would get enough of a workout if I used the elliptical (and because my legs had to support my huge frame for so long). Maybe I'm wrong. I'm obviously here to get advice, so any recommendations would be much appreciated. Again, I don't care too much about getting jacked (in fact, I don't want to be one of those overweight guys at the gym w/ huge beefy arms because he only works out his biceps), but I'd like to be toned and achieve more muscle definition. Thanks!

[Machmood]

how many days a week do u go to the gym?

[smurfitup]

5-6. depends on my schedule.

[Machmood]

for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0