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2010/01/30, 06:40 PM
Hey. A few questions I'm hoping someone can answer:
1. I don't have a spotter, so I'm unsure of how to maximize the bench press. If I fatigue myself or go too heavy, I can wind up dropping the weights on myself. Thus, I play it safe and rack the bar as soon as I feel like I probably can;t do another rep. The only problem is that I don't know how to make my muscles grow at that point because I'm not "maxing out". What can I do?
2. I continuously do the same workout routines, using mostly free weights. I've read that this is bad because your body adapts to the workout which then makes it ineffective. However, I have also read that the core exercises (bench, squat, row, curl, deadlifts, military presses) are what are needed. So if I have to repeat these exercises, how do I vary them as well?
3. I want to shed some fat from my midsection. I also want to add some muscle to my chest etc. Is this possible to do simultaneously? I have read contradicting info on this. Some say you can't so it because one requires a caloric deficit and the other a caloric surplus. But others say it can be done with intake of the correct nutrients. Which is correct?
Thanks!!
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