Hello! I am a boy of 5.8 feet and weight 163 LBRS. I am currently lifting 195 on the bench LBRS flat chest. I can do to lift more weight? Any routine or can give me tips?? Thanks !!!!. -Pyramid Descending: Start with a small number of repetitions and a lot of weight, and in each set decreases weight and increases the repetitions. "Prioritization. It is giving priority to a muscle, train at the beginning of training (when you have more strength) and more regularly to practice. For example, if you train chest once a week, train passes two, in training work with bar presses, and the other with dumbbells: So you manage to give a new impetus to your chest. -Preagotamiento. When you bench-press your triceps are involved, and is often the first thing to fail, and chest do not get all the work we must, therefore some "preagotan" chest, that is, the first work in isolation exercises, as crosses between pulleys or opening, that to the chest and triceps fail at the same time, and chest to achieve greater work. Rest-Pause. It is to make it possible series. For example, if you make a maximum of 100 kilos with 6 replications, now thou shalt make two or three repetitions, rest 20 seconds, another 2 or 3 sets and rest another 20 seconds .. and so achieve a high number of repetitions (much larger than you normally do in June). Negative-Series. Load the bar with 110%, 120% of your maximum weight and with the help of a partner has negative series. That is, a controlled weight down and your friend helps you lift it (because it is over 100% of your maximum weight is impossible for you to do). This technique promotes an increase in growth hormone, and helps your body aa adapatrse to weights beyond their limit. -Isotensión (Static Reps). Completing each set of your work, hang in the position where your arms are parallel to the floor by tightening the chest from 10 to 20 seconds. Partial repetitions maximum-weight. Using the most Quilaja possible series of repetitions has partial, ie incomplete. Here you will make only a small part of the route. Note: Do not use more than two advanced techniques of bodybuilding or powerlifting, and you could sobreentrenarte and boycott your progress. Research shows that the use of these techniques in moderation produces a large increase Growth Hormone and other anabolic hormones (like testosterone), but the abuse has the opposite effect, a decrease in these hormones. Also note that as the work you get your breast will be greater, the rest need to be higher. Make-ups (clapping, with your feet up, hands you separate or together, normal). It is the best exercise for the chest there (as it also involves the abdomen and other muscles). I recommend you try some technique and see the results you have. Each person is unique and results vary, depending on your genetics, the rest of your workout, your diet and your hours of rest. By the way, my bench press record with no belt, lifting shirts, gloves, etc. .. ie, only my shirt, my shorts and my tennis, is 180 pounds:).
First, the record of last evening: the famous night fishermen. The entire village is put there: cutting tuna, coals for barbecue, tasting of wines served in the evening, assembling the stage lights installation, final rehearsals of the show, test sound for the orchestra. In short everything is going well, and at 20 o'clock, the party can begin. Many people on the benches around the place and the barbecue, to be sure, the entire population of Milna, plus all the surroundings, gather on the square. And the show starts, punctuated by the mayor, head of the microphone: rock band, and round dancing, entertainment Mickael Jackson girls in pink, the raffle draw - first prize: a lobster alive, whew, we have not had but one that has won her looked really happy! - distribution of a slice of tuna on a slice of bread sprinkled with a mega cup dry white wine locally, games for children, yet dances punctuated by the orchestra Fantastico, and the evening ends with fireworks over the sea And now we go to, luggage, coffee on the port, to say goodbye to our friends Milna : Chief of the barbecue, Mario and five women, the fisherman sitting on his bench, the grape market, the seller of ice, the lady of micro-shopping, everyone hello for us a hand. And you climb up the side bus stop located on the main road between Hvar and Svatá Grad, are dragged into this @% # big bag with all the winter clothes you will never .... The bus runs on time and takes us 30 minutes to Stave Grad port where the ferry to Split points his nose, just time for us to drink a traditional tonic lemon fresh. All Aboard John a lot of fun to watch the giant game of Tetris, where marine ferry casent campers, motorcycles, trucks, buses and small cars in large tanks of the vessel. One hour 40 minute journey, but do not worry, we're on the bridge, without the heart capsized as in the catamaran that darn go. It runs along the coast of Hvar and Brac, and management port of Split. Go one last effort, an attempt to take the bus to the airport, but we had to miss it a little, and we take a taxi. At the airport it recovers I know what to olive green, good size, but without any real recovery. The Tom Tom works and takes us directly on the highway just opened, towards Dubrovnik, which we leave to Ploce and 30 kuna toll. It fears nothing, then we take the ferry from Ploce (in fact a city yard) to Trpanj Pejelsak on 40 minutes with the sun down in sight. Arrival at the port, it creaks a bit and decided to postpone the passage of the peninsula to the next knock on a door and it's the right one night at Pansion Antunovic breakfast. Pizza on the port well attended, a lemon ice, do as the local, the volta on the docks, admiring the beautiful yachts crossing Valetta, but when I say beautiful, it's super great! Three bridges, giant flat screen, sleek lines, even lashing ropes attached to the color of the cap of the captain and there are more crew members than clients elsewhere in the process of emptying bottles champagne and vodka on the deck, before joining the dining terrace at the top. Following is the arrival of the ferry, so we did as everyone else, it gets on the quay, staring at the newcomer. When I say they catch the local customs quickly. Many Croatian arrive on Friday evening of the continent, welcomed with open arms by their family.

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