Chest Help

[Robboe]

Hey Robboe,

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

Is CNS your central nervous system???

yes

How does this effect my CNS???

If you want your arm to move, your CNS has to co-ordinate it. Lifting weights is just as much CNS as it is musular movements. lifting places a huge strain on your CNS, so doing too much too frequently can result in progress being in hindered and muscle growth even possibly negating. Hence, why steroid users can get away with high, frequent volume but natural lifters can't.

When you say drop down to 3 exercises, do you mean 3 per muscle group as I stated above???

I was under the impression from one of your replies that you were doing up to 5-6 exercises for your chest.

On the 2 to 3 sets, how many reps and how heavy???

that's kinda up to you. You're a strong mofo as it is, so i'm sure you've been doing something right!

Me personally, i do 1 set heavy with low reps, then i drop the weight and go for higher reps - never higher than 12 reps tho, unless working with quads or calves.

Do I want to go to failure on each sets and lift heavy???

yup. On some even go beyond failure via forced reps and negatives. when you feel you need to you can play about with drop sets and super sets if you want.

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



vitamins, glucosamine, creatine and protein powders. No drugs.
[/B]

 

[Bigredbaron]

Robboe


Yes on most of all my exercise I do at least 4 if not up to six exercise per muscle group except arms. Arms I do 3 for biceps and 3 to 4 for triceps. I would have to say that my recover time is a lot quicker than others becuz I some things that I use. I will try this routine and drop the number of exercise down to no more than 4 and go to failure and beyond. Thanks for the help and I will keep you posted.

 

[Lord_Suston]

BRbaron you might want to try a progression system that me and a few powerlifters use when we reach a plateua.
Progression style, aim for an amount of reps to get for each set if you can reach them add only 5 lbs the next week. If you can get all the same amount of reps the week earlier then up the weight again, you'll reach a weight that will take about 2 weeks to get past but a little progression at a time helps. Here's the Math:
Flat Bench 1st set 185 for 15 225 for 10 245 for 6
next week you try 190 for 15 230 for 10 250 for 6
basically you gain a lot of weight on every lift for consistent reps with no flaws in your form. Also try to stick to one routine for more than a week cause your body needs to adjust to a routine for a little while to grow muscle and not be in too much shock, also much of the switching doesn't allow your body to gain the coordination in the movement. Hope this helps. And no I'm not a scrawny kid who reads muscle mags all day but can't lift shit.
5'7-8" 190lbs flat bench 225 for 14 yesterday

 

[Bigredbaron]

Lord_Suston


I don't have a problem with the strength. Will this help me with developing the pectorals??? I want my pecs to stick out and bulge like a motherfu#@er. The lifts are not the problem but it's getting that pec to look like I actually workout.

 

[Lord_Suston]

strength usually correlates with size. Have you seen many small guys squating 315 for 12reps (good Form), nope unless they are powerlifters. Try some dumbell flyes they always shredded my pecs.

 

[OMEGA]

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???

yep


set one 20 reps to pump blood in there.

set two 12 reps to get uccostmed to heavier poundage.

set three 8-10 reps just before failure. to really get you ready for a heavy set adn to get you in the right groove for that all out heavy set that will pump tons of blood in your chest.

set four, 8 reps contolled pace...think of your chest as warmed up pistons driving and contolling that weight till you pecs explode.!!!!!!!!!!!

do not do any drop sets or any other fancy stuff.

you want your body to remeber that weight for the next time

so kep track of only the last set on every exercise

I don't really keep track of the cable flys though......those are knid of for fun.

but incline and decline yes.

 

[Robboe]

I have done pyramiding and i have noticed more progression and growth from the method i outlined.

Bigred, if you wanna look like you workout you may wanna consider trying to reduce your bf.

with a waist of 38" i can imagine your bf is quite high. this will be obscuring any definition you may have waiting underneath.

 

[Bigredbaron]

My current BF is 19% and I'm working on that know with my current cycle/program. I expect by the end of April I will be around 10-12%. I would assume this would be a good BF % for my height and weight. (6'3" 250lbs)?

 

[Robboe]

at 19% you currently have ~47.5lbs of fat on you.

to get to 12% you'd have to drop about 20lbs.

230lbs at 12% makes you a big fuckin' boy!

 

[Bigredbaron]

A little T3 and clenbuterol will help me reduce my BF. I was also looking into maybe doing some DNP. I have not decided yet but have heard great things about that drug to reduce your BF very quickly. Thanks for your help Bro.