Give me some working out tips...

[300zx TT]

i am 18 yrs old and as of now i bench 225 lbs so i was wondering if anyone could give me like some machines or different types of sets n reps to do to help me improve my upper body strength and apparence. Since the only time i have to work out everyday is in school i am limited to just 1 hour but i only have 3 weeks left of school so i am going to go to a bigger gym with more machines so i need some tips on a ritual workout some of you do since the only thing i have been doing in my gym class is a lot benching and dumb bell benching. I mainly want bigger traps and a thicker neck but the main part i want to improve is my chest it seems as much as i train in machines that work out the pecs only the upper part of my chest are strong n firm but the lower part of my pecs are very flabby ...i am like 5.8 feet tall and weight 155lbs recommend anything?

[jtp220]

So you don't do legs at all?

[BuffMedic]

Hit your chest in different angles. Keep away from getting to upright or you will take the pressure off your pecs and place it on your front delts. By changing up the routine you will stimulate the muscle and new growth.
Good Luck

[Untamed]

Bro, the secret to getting big is the big three! Concentrate on lifting huge numbers on deadlift, bench, and the king...SQUATS. Yes, squats will lead to a bigger chest.

At your age and weight you need to EAT EAT and then eat some more. I cant really answer your question because no machine is going to get you a big chest and traps. You need to lift big weight on compound movements. @ 155lbs your main focus should be on lifting heavy 2-3x's per week and eating 250g/protein per day as part of ~3300 cals.

fitday.com will be your best friend

It's as simple as that: LIFT BIG EAT BIG and also read and research. The internet has so many websites and forums.

-UT

[USNCTT]

^^^Bump for the advice given above and especially recommending Fitday.com as a way for him to track his caloric intake and other stats

[Sexybeast777]

Make sure you are getting stronger progressively, and set realistic goals

[rob561]

hit the wheights hard! like posted above the big 3 are very important

[musclejw15]

make sure to give your body to rest and repair itself

[Squat4Life]

Squat heavy and get your natural HGH levels up, mass on the wheels means mass on the top too. Check out West Side Barbell for increasing your lifts, it's a great routine for powerlifters.

[GuiYoM]

Originally Posted by Squat4Life

Squat heavy and get your natural HGH levels up

Sorry Squat4Life, As far as I know, this is wrong. But I maybe wrong. So find me a study = )

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What works best for shoulder hypertrophy is tri-sets. The shoulders have intermediate-type fibers. They respond best to multiple exercises with short rest intervals, eight to ten reps, varying the motor resistance. For example,

A1)Seated Lateral Raise, 6 to 8 reps
10 seconds rest

A2)Machine Lateral Raise, 10 to 12 reps
10 seconds rest

A3) Double Cable Lateral Raise 15 to 20 reps
120 seconds rest, then start cycle over with A1

The delts are slow-twitch, so recovery can be fast. Frequency is important here. If you have a lack of shoulder development, you may need to train delts three days per week.