Chest Help

[Bigredbaron]

I have always had problems with developing my pectorals and increasing the strength. It always has been my weakest muscle group which really sucks.

Personal stats: 28 years old, 6'3", 250lbs, 38" waist 32" inseam. I have really long arms and shorter legs for a tall guy. Need some help to how to develop my pectorals. I always switch my chest routine to BB, DB and hammer strength. Currently I believe my max on the flat BB bech is +/- 300lbs. DB's I can start with 65lbs and work up to the 90lbs for about 6 reps. With having such long arms I always have trouble with the chest routine becuz' I always break the 90 degrees and get stuck past that point.

Need some help to define and make those fucking pectorals grow and develop. Any advice would be great. Should I do negatives EOW, reverse grip flat bench, squeeze the pec muscle everytime after a rep and etc... PLEASE HELP!!!!

 

[Bigredbaron]

BUMP

 

[Bigredbaron]

Fuck this section of the board I will post this somewhere else.

 

[Robboe]

what is your current chest routine and weekly split?

 

[Bigredbaron]

My rountine is 5 days on two days off. I work one muscle group per week.

Chest
Back
Shoulders
Legs
Arms
Off
Off

My chest rountine is as follows:

Week 1 - BB Flat bench, incline, decline, cable flyes (incline and flat) and pec deck machine

Week 2 DB flat bench, incline, decline, flyes (incline or flat), pullovers & pec deck machine

Week 3 Hammer Strength flat bench, incline, decline, cable flyes incline and flat and pec deck machine.

I'm not having trouble anymore with the strength but just with the development. Long ass arms.

 

[D00fy]

I dunno but i tried this today pushups with DB's omg u feel like your chest is growing right at the spot......

 

[Robboe]

You're doing too much.

you're strong as a bull and that's great but 5 days straight is taxing on the CNS.

not only that, but you're hitting your arms and shoulders every time you enter the gym.

how many sets do you do per exercise?

i think you should drop down to 3 exercises and do 2 sets for each. and keep the routine the same for at least 8 weeks.

 

[OMEGA]

meat and potatoes chest workout

decline barbell bech press 4sets pyramid in weight.

low to medium incline Dumbell presses. 4sets pyramid in weight.

finish of with cable flys 4 sets pyramid in weight, but flex those puppies every time.

done.....instant chest

 

[Bigredbaron]

Hey Robboe,

I usually do about 1 warmup to begin then 4 to 5 sets per exercise.

Is CNS your central nervous system??? How does this effect my CNS???

When you say drop down to 3 exercises, do you mean 3 per muscle group as I stated above??? On the 2 to 3 sets, how many reps and how heavy??? Do I want to go to failure on each sets and lift heavy???

Do you use any type of supplements, anabolics and/or androgens?

 

[Bigredbaron]

Omega,

On your pyramids I would assume that you would pyramid going up with weights???? On the sets, how many reps and do you go to failure on each set???