Need a chest routine

[AAP]

When you get down to it, volume doesn't really matter at all.

All you need to do is send a signal to the muscle (weight training stimilus) to grow and then feed it and let it recover.

People like Dorian Yates did 3-4 high intensity all out sets for their training. People like Paul Dillett and Vince Taylor did 20-30 moderate intensity sets for theirs. (And which of those had the most gym injuries?)

But you won't be able to do 20 sets of high intensity without severely hampering your recovery ability of your entire body and CNS.

Instead of asking for a chest routine, why not tell us exactly what improvements you want to make to your chest. Just saying "bigger" isn't an answer either. Do you need more inner chest thickness? More upper chest size? Look in the mirror and be honest in your observation and let us know what is needed the most.

 

[jesse_01]

When you get down to it, volume doesn't really matter at all.

All you need to do is send a signal to the muscle (weight training stimilus) to grow and then feed it and let it recover.

People like Dorian Yates did 3-4 high intensity all out sets for their training. People like Paul Dillett and Vince Taylor did 20-30 moderate intensity sets for theirs. (And which of those had the most gym injuries?)

But you won't be able to do 20 sets of high intensity without severely hampering your recovery ability of your entire body and CNS.

Instead of asking for a chest routine, why not tell us exactly what improvements you want to make to your chest. Just saying "bigger" isn't an answer either. Do you need more inner chest thickness? More upper chest size? Look in the mirror and be honest in your observation and let us know what is needed the most.

I am looking for more strength, and maybe some size on the lower outer of the pec.

Also I was only doing 5-10 reps total of heavier weights so it wouldn't hamper recovery.

I hate how my legs get bad DOM's to the point I can hardly walk for 24-36hrs after.

 

[NOLOGY77]

put some flyes in 2x12-15

 

[the_alcatraz]

okay no worries well then here what i think

Decline dumbell press 3 sets, 8, 6, 5 reps
Dumbell pull overs 3 sets, 8, 6, 8
Flat bench press 1 set 10 reps
Incline dumbell Press: 3 sets, 8, 8, 10

I find any form of decline presses extremely overrated

 

[jesse_01]

okay no worries well then here what i think

Decline dumbell press 3 sets, 8, 6, 5 reps
Dumbell pull overs 3 sets, 8, 6, 8
Flat bench press 1 set 10 reps
Incline dumbell Press: 3 sets, 8, 8, 10

Thanks, I'll give that a try. Also I assume the weights should be max of that rep range.

 

[jesse_01]

really how so?

ive always found any form of decline movement the best chest builder

not ur favourite movement? or just doesnt feel right for you?

I know for my personally it depends on the angle of the decline bench.

 

[AAP]

Slight angle on the decline is the best. Just as with incline. You don't need a sharp angle. T hose benches that are 45 degrees are too much. You only need about 10 degrees on either end to hit the muscle effectively.