Hey,can you view my chest routine and help in my quest for MAXIMUM WIDTH

[deathdroprob]

Looking for width and heaps of it.here is my routine but isnt working:
Flat BB Bench 3 sets,7 reps (usually to failure)and 1 more set with extra heavy weight.usually only about 3-4 reps (mainly for strenght)

Incline DB Bench 3s,7r

Flat Flies 3s,7r

Incline BB Bench 3s,7r
Please post a routine that you think will help me out.If psoible incorparate Flat bench and Incline DB press-I love doing theseso yea and if you decide to post me a routine plase use basic names for excersises.Ive been seeing 5X5 around here alot,WTF IS THAT!?

 

[JohnRobHolmes]

From what I understand, you will grow more when you place a higher stress on your body. Ditch the fly's and double incline benching. Reduce your reps per set and increase your sets. The reduced reps per set allows a heavier weight. I switched from a 3x8 to a 5x5 and the size gains have really started to increase faster.

I would suggest Bench, and incline DB press as your only pushing exercises. Do a bit of tri work if you feel it is needed. Dont go past failure. Try to get close without failing.

My push day goes as follows:

Squat 5x5 (5 sets of 5 reps). Each set gets harder and harder. The last set is hard, the others almost feeling like a warmup.
Bench 5x5 (ramp the weight the same)
Incline DB 5x5
tri pushdowns - in doing high rep sets to burn in the muscle memory first. I dont feel in full control of my tri's.

 

[deathdroprob]

From what I understand, you will grow more when you place a higher stress on your body. Ditch the fly's and double incline benching. Reduce your reps per set and increase your sets. The reduced reps per set allows a heavier weight. I switched from a 3x8 to a 5x5 and the size gains have really started to increase faster.

I would suggest Bench, and incline DB press as your only pushing exercises. Do a bit of tri work if you feel it is needed. Dont go past failure. Try to get close without failing.

My push day goes as follows:

Squat 5x5 (5 sets of 5 reps). Each set gets harder and harder. The last set is hard, the others almost feeling like a warmup.
Bench 5x5 (ramp the weight the same)
Incline DB 5x5
tri pushdowns - in doing high rep sets to burn in the muscle memory first. I dont feel in full control of my tri's.

So from what youve said I understand you do all different push excersises for different body parts on one day?
I havent seen that done before.I usually do chest then my Triceps workout would you say my dasy are any good?

Mon:Chest,Triceps

Wed: Back,Biceps

Thurs or Fri: Legs and forearm work

Sat: Shoulders

And ab work on random days about 3 times a week and I go for long jogs about 1-2 a week

BTW thanks for your advice

 

[al420]

Genetics are going to limit one's chest width. No 'exercise' or 'lift' is going to widen your chest. As it gets 'bigger' it should get 'wider'. Some people have narrow chests, some people have terrible abs (even at super low BF%), some calfs..so on and so on.

Mass comes from the body’s need to adapt to load. A training regimen that has you squatting, benching, deadlifting, and overhead pressing multiple times a week is what I would advise. Take a look at the training sticky and look at the 3x5 or the 5x5. Both are athletic/strength driven programs. Beware, you will be back squatting 3x per week, and every day in the gym Pukie the Clown will be lingering....

 

[silver_shadow]

remember your chest size is largely dependent on your lats size too so deads, BB rows and chins/pullups have got to be an important part of your routine.

 

[JohnRobHolmes]

Funny you mention that, I was just thinking that my chest has gotten visibly thicker after starting deadlifts again.

 

[Rabid_Goose]

Read up on the 5x5 man, it is a great routine. I can give you the long story but that would take a few long ass paragraphs.

My friend I did body split routine with does 255 for 3 on bench, has done it for 9 months and can't get past it. He has lifted for 2 years. His chest hasn't grown or changed in the past 11 or so months and he has only put on 2 pounds out of two years.

My chest keeps growing, and I just bench twice a week, and do a Standing Over Head Press once a week. I eat a lot, and I give a full effort everytime I open those Gym Doors. I do the 5x5, I'm no one really, my numbers suck and I'm still learning from reading all these guys post everyday. The one thing I can stress though is I love this routine. It is so simple. All you have to do is Eat a lot, lift heavy and sleep. My God how sweet is that. I get to eat more, do something that makes me feel great, and sleep 9-10 hours a day.

In Short, do it. Read the stickie on the 5x5, read it again, then one more time for good measure and come ask questions and show that you did do research on your own. As long as you show you are putting effort into it these guys don't seem to mind at all on helping you out.