My AWESOME chest workout.

[AAP]

My chest is sooooo... SORE. I had the most awesome chest workout yesterday. This is it....

DUMBBELL PULLOVERS 3 sets for 25 reps
PUSHUPS 3 sets for 6 reps
PEC DEC 3minutes and 27 seconds (the entire time 'FlashDance' was playing on my CD)


Ok, seriously now. My chest workout usually consist of incline presses first. I go 225 x 15 reps 255 x 12 reps 275 x 10 reps . That is the weight I use, I usually do two sets each of each weight at the given reps. However, I was watching powerlifters train a couple of days ago and noticed how they let the bar pause on their chests before pressing it upwards. I decided to try it. My workout was
255 x 10 reps
255 x 9 reps
245 x 9 reps
245 x 9 reps
225 x 11 reps

It was fucking hard. I would allow five seconds on the descent, when the bar touched my chest, I would hold it perfectly still, give a two count and explode upwards. It was much harder than I thought. I have to give powerlifters credit for benching this way. It is a pain. A nice one though. I highly recommend anyone looking to shake up their chest workout to try this. After those five sets, I went to do cable crossovers and during the first set, my chest was cramping so badly I had to quit.

I am so sore today.

 

[AAP]

Dude, I swear.... The pullover/pushup/pec dec routine I used to follow was too damn hardcore for the WBB guys. They said I was overtraining. The only way possible for that workout to take place was by using massive amounts of ProHormones.

Of course when one of the mods is such an old troll and only posts pictures that are 23 years ago of himself where he looked like a concentration camp victim, what can you expect? That Frank Zane look went out decades ago.

 

[FrankRizzo]

the entire time 'FlashDance' was playing on my CD

I think this even tops May!

 

[THeMaCHinE]

I think this even tops May!

There's a joke here somewhere...

 

[THeMaCHinE]

BTW

Frank Zane looked pretty damn good.

 

[AAP]

Frank Zane looks like Dorian Yates compared to those losers.

I am going to the gym now. I am working biceps tonight. I feel so depressed. After four years of training biceps with exercises such as curls, ez-bars, preacher curls, strip sets, etc.. I have learned - by the Grace of God and Paul Skanks knowledge - that I have been doing it all wrong. If I had only did squats, deadlifts and presses for my biceps, I would not be stuck with the 18 3/4 inches I have now. Woe is me. Who would have thought this...........?

(For those wondering about this reply, see the thread where donutglaze (?) roasted SmallyPauly Staggs over on WBB. Apparently, direct bicep training will NOT cause your biceps to grow. Just doing squats, deads, presses, etc...)

 

[AAP]

Those squats didn't do shit for my biceps.

 

[AAP]

Those squats didn't do shit for my biceps.

 

[The Shadow]

My chest is sooooo... SORE. I had the most awesome chest workout yesterday. This is it....

DUMBBELL PULLOVERS 3 sets for 25 reps
PUSHUPS 3 sets for 6 reps
PEC DEC 3minutes and 27 seconds (the entire time 'FlashDance' was playing on my CD)


Ok, seriously now. My chest workout usually consist of incline presses first. I go 225 x 15 reps 255 x 12 reps 275 x 10 reps . That is the weight I use, I usually do two sets each of each weight at the given reps. However, I was watching powerlifters train a couple of days ago and noticed how they let the bar pause on their chests before pressing it upwards. I decided to try it. My workout was
255 x 10 reps
255 x 9 reps
245 x 9 reps
245 x 9 reps
225 x 11 reps

It was fucking hard. I would allow five seconds on the descent, when the bar touched my chest, I would hold it perfectly still, give a two count and explode upwards. It was much harder than I thought. I have to give powerlifters credit for benching this way. It is a pain. A nice one though. I highly recommend anyone looking to shake up their chest workout to try this. After those five sets, I went to do cable crossovers and during the first set, my chest was cramping so badly I had to quit.

I am so sore today.

No offense but at 80 seconds per set on the bench, you are not targeting the fast twich fibers.

Try this:

Load the bar to 60% of you max and do 6-8 sets of triples. Concentrate on moving the bar(up and down) as fast as possible. Aim to do the 3 reps in under 2 seconds, then increase the weight. CAT training.

 

[AAP]

I will try that. But this one just worked so well because I never tried it before. One thing for sure, it takes a lot more strength and balance to push upwards from a paused point than just bouncing the bar off your chest like most people do.