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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

My chest workout

Distortion

New member
i need help on my chest workout, i've got some feedback already but i want to see what everyone thinks.. i'm training for mostly strength

Flat Bench 2x5 1x8
Incline Bench 3x8
Incline Flys 3x8

i don't think its working, i might have hit a plateau, but anyways i'm not feeling like its good enough, i also do this 1x a week.

i got a workout for another guy who said it would help me to break though a plateau, i don't know if i'm gona use it yet but i'll post it anyways
O.k here it is:

"You will need to drop your current volume on all your lifts down and focus in these three weeks on your chest.
Do your tris and shoulders on the same day perferablly(sp) on Monday."

Week 1
Monday
6 sets of 2 reps.

Wednesday
5 sets of 3 reps.

Friday
6 sets of 2 reps.

Rest 3-5 mins inbetween sets. As you progress in sets you will lean towards a longer rest period, ie: 4-5 set 5 min rest period.

Week 2
Monday
5 sets of 4 reps.

Wenesday
4 sets of 2 reps.

Friday
5 sets of 5 reps.

Week 3

Monday
6 sets of 4 reps

Wednesday
4 sets of 3 reps

Friday
5 sets of 2 reps


any feedback at all will b helpful
 
Try this out... flat bench 3 sets of 8 (if you can do 8 on the last set..up the weight 10lbs)
3 sets of 8 of incline flyes
2-3 sets of dips for as many as you can do...

this routine has always worked for me.. I do it once a week and my chest is huge from it...stick with the less is more concept....after lifting weights for over 20 years I have come to the conclusion that the number 8 seems to be the best for building size and strength with the least chance of injury...... give it a shot and let me know
 
that suggestion you got from your friend is NOT a good idea. you do not need to cut down your training volumne to "focus" on chest that's a load of bull.

your workout looks good:
flat bench 3x
incline bench 3x
flat DB flyes 3x

I would use dumbells on either flat or incline and only do 2 sets of flat flyes and do 2 sets of cable crossovers.
start doing supersets and drop sets. do it till you cant do 1 pushup...

remember that lifting is not rocket science it's very simple and very intuative. do your movements, go to failure, make it burn, sweat and get dirty, then go home and eat. good luck.
 
why can't you do crossovers? and sure you can superset chest. do presses, then grab some dumbells and do flyes then get your bum on the ground and do some pushups all with no rest.

8 reps for mass 1-3 reps for strength yada yada yada, my experience in bodybuilding has taught me that numbers is all arbitrary and meaningless (for the most part) what matters is effort and hammering away at the muscle group without mercy in a timely manner and leaving the gym.
 
Aight bro forget about cable crossovers. I dont think theyre all that necessary in trying to build a massive set of pecs. Theyre more of a refinement exercise used by bodybuilders before a show to help carve striations into the pecs. Basically theyre just a peak-contraction exercise, meaning all your really doing is squeezing your pecs together as hard as possible. Anyway I would suggest trying to vary your workout alot. I can never do the same chest workout more than 2-3x in a row because I stop making gains from it alltogether. I started my pec workout with incline barbell presses for a long time and eventually I just plateaued and had to move onto incline dumbbell presses to start off with. Flat bench presses are a great mass-builder for your chest as long as your form is flawless. Something you might what to try is to keep your legs elevated and crossed (as if your going to do a crunch) while performing flat-presses. This helps put all of the weight onto your pecs. Youll have to lower your weight but it helps hit the pecs hard. Really drove my pecs into new growth.

Something else that is a MUST for optimal pec development is dips. Theyre CRUCIAL in aquiring a large chest. Many people consider them the upper-body squat. If you can do more than 10-12 with good form I would suggest strapping on some weight. They will really help out with your chest I think. I have always sworn by flat-dumbbell flyes to really stretch out my pecs completely, going VERY heavy and really stretching out all the way at the bottom of the movement. Well bro good luck! Just keep varying your workouts and stick to the basics! Theyre what works. :D:D
 
Damn, i actually partly agree with monstar - i never thought i'd see the day...

Anyhoo, if you are getting stuk with 9 sets have you checked your diet to make sure it is super dooper? If not do so.

If that isn't the root of your porblems, then are you getting enough rest - between sessions and sufficient rest in general?

Other than that i will suggest doing 2 sets flat bench to failure and 2 sets weighted dips to failure. end of workout [unless you have triceps to do etc...]

Simple.
 
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