For Chest Development and Mass (please dont move this)

[THeMaCHinE]

Multiple workouts with lower volume? Interesting.

What exactly was the volume like? What was the rep range and poundage like at what rep tempo?

I've tried a number of rep schemes, tempos and ranges.

I just finsished a split in which I hit chest 2x/wk for 6 sets each with a primary and secondary day, it was essentially the same style training as what I'm using now -- only less frequent and higer volumer per workout, read below to see particular info on primary and secondary selections, tempos, ranges, etc. What I'm doing now is essentially the same, just taken to the next level.

On the 2x split
day 1 was primary leg/secondary chest and calves (sets: 10, 6, 4)
day 2 was primary shoulder/secondary back and bis (8, 8, 4)
day 4 was off
day 5 was primary chest/secondary legs and calves (6, 10, 4)
day 6 was primary back/secondary shoulders and tris (8, 8, 4)
day 7 was off

Currently I'm using an HST-style protocol in which I will hit chest 3x - 4x/wk for 3 sets each workout (1 or 2 sets warmup before). Only 1 of the 3-4 workouts is a primary chest workout (chest first muscle to be worked with freeweight compound exercise) -- the other 3 workouts are 'secondary' days (bodyweight dips, cables, machines or dbs with flyes).

Overall weekly volume is about the same as in a standard 1x/wk split, but the key to the 3x-4x split is that each set is worked with max intensity on a fresh day. Primary day, reps are generally going to fall 8-10 for set 1, 6-8 for set 2, 3-5 for set 3. Secondary days are going to generally fall 6 - 12 reps (higher on bodyweight dips) in descending order. Tempo is generally around 2-1-3.

Exercise selections vary depending on how I feel that day; primary day is going to be freeweight all the time, will be flat bench bar, incline bench bar, flat bench bell, incline bench bell or weighted dips. Secondary is as mentioned above.

Sample primary day with incline bells might be:
warmup 1 80x8
warmup 2 95x8
work 1 105x8-10
work 2 115x6-8
work 3 125x3-5

Secondary workouts might not have a warmup or might only have 1 warmup (depending on what's been worked before it).

Sample secondary workout with Hammer Decline Press:
warmup 1 1 plate per sidex10
warmup 2 2 plates per sidex8
set 1 3 plates per sidex10
set 2 4 plates per sidex8
set 3 4 1/2 (25s) plates per sidex6

Sample secondary workout with bodyweight dips:
set 1 25 reps
set 2 20 reps
set 3 15 reps

etc., etc., etc...

 

[THeMaCHinE]

Glad I typed that all out so that it could fall off the page without comment. lol.

 

[Golden_Muscle]

Glad I typed that all out so that it could fall off the page without comment. lol.

hey bro, do you consider yourself to have big pecs now?

 

[Buld0g]

Start with inclines ... works wonders for me. Also go real heavy. Your failing point should be 5-6 reps.

 

[Mad Max]

Buldog- do you do dumbells or barbell, how many sets, also do you lock out or just keep moving never locking out but slowly. I'm starting to have problems cutting out the exrerior of my pecs for the first time ever. I think I need to incorporate supersets again.

---PEACE---Mad Max

 

[Buld0g]

If your going for size, use the striaght bar, for cuts use the dumbell. If you want both then mix it up from week to week. For my show I did strickly dumbells the last four weeks. But in the winter while bulking I worked in the straight bar a lot more. You can lock if you need a quick break in order to get the next rep, but try not to lock up top or rest on your chest if u don't have to.

 

[gwl9dta4]

HA HA HA

Just here to make you guys jellaous, My chest and calves grow from vitrually anything i do to them. I could walk up stairs a few times during the day and my calves will be swole for a week.

 

[WannaBPowerful]

Have any of you guys used the hammer strength machines? I absolutly love them. Its like a cross between a fly and a press. Ours is right in front of a mirror and i can see my chest completly rippled all the way across and watch it flex throughout the reps.

The cut part is easy. I want MASS MASS and more MASS. What do you think about the 6-8 rep range? What width grip on incline bench would be optimal for mass? As of now i use 2 thumb lengths from the line. Thats about a little wider than shoulder width.

What are everyones thoughts on the half rep dumbell fly's Arnold used to do? Reppin out with heavy ass weight, never go all the way up or all the way down.

 

[THeMaCHinE]

hey bro, do you consider yourself to have big pecs now?

Yeah, I'd say I'm doing pretty good. I need to bring up the outsides a bit.

 

[PatsFan34]

What works best from me, and many I know, is to do heavy controlled sets and low reps, like 6 reps the most. Try to stick to compound movements!!!