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growing by leaps and bounds......my chest training

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Author	Topic: growing by leaps and bounds......my chest training
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 06, 2000 03:30 PM Last week I asked for input regarding a weak link in my development. All of your feedback was great and I've been able to incorporate your theories into my arm training. This time around I thought I would share one of my strengths in hope that some of you may be able to apply the same logic and see results. My chest has always been one of my strong features. 6 weeks ago, at the start of my cycle, I made some changes to my chest training. PRIOR CHEST TRAINING incline dumbbell press 4 x 8-10 reps incline dumbbell flyes 4 x 8-10 reps flat bench press 4 x 8-10 reps cable crossovers 2 x 12-15 reps CURRENT CHEST TRAINING flat bench press 4 x 8-10 reps incline bench press 4 x 8-10 reps decline bench press 4 x 8-10 reps **all movements are barbell.....one set for each movement includes forced negatives, and all sets end at failure (however many forced reps and stripping it takes to hit TOTAL failure) I'm on week 6 of my sust/ref/eq cycle. By going back to basic compound press movements my chest development has really taken off. My thickness, density, and power are incredible. I train my chest once per week with tremendous intensity. Pre-cycle my best bench was 315 x 3 reps. Last night I was able to press 405 for 2 reps!! That's a 90 pound increase in 2 months. I hope this helps some of you who are having problems with chest development. IP: Logged
ryry Pro Bodybuilder (Total posts: 259)	posted June 06, 2000 03:43 PM ssman, which one is better for packing on the mass, dumbbell or barbell. need to put some meat on the upper and lower portion of my chest and am debatimg if I should use dumbbells or barbells when i go on my cycle. ------------------ "The race is long and hard... and in the end, it's only with yourself." IP: Logged
DREXX Amateur Bodybuilder (Total posts: 51)	posted June 06, 2000 03:44 PM Flat Bench Sucks. Just thinking about it makes my shoulder girdle hurt and my rotators cry IP: Logged
Thick dog Pro Bodybuilder (Total posts: 389)	posted June 06, 2000 03:50 PM Your routine is similar to mine: Flat bench: 4-5 sets 6-8 reps Incline bench: 4-5 sets 6-8 reps Incline dumbell press: 1-2 sets 8-10 reps Decline hammerstrength: 1-2 sets 12-15 reps I have been doing this for a couple of years and have gotten awesome gains and strength. sometimes I'll do a couple of drop sets on the pec deck for variety. Now, if only I could get some arms... IP: Logged
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 06, 2000 03:51 PM ryry......I was suffering from the same problem about 6 months ago. I lacked true thickness and quality in my upper chest. I made upper chest the priority in my training, focusing 8 of my 14 total chest sets on that area. The dumbbell movements were great for hitting my under-developed area and allowed total isolation of each pec. The incline flyes gave me great separation between the left and right pecs, and really packed on mass toward the outside.....I would suggest giving them a try. Perhaps dumbbell inclines, then incline flyes, then flat bench barbell press would work well for you. Also the forced negatives stimulated muscle fiber that I never knew existed.....I constantly get sore from my chest workouts now. My recent move to all barbell movements was more for variation to avoid the pitfalls of adaptation. Let me know if there's anything else I can do to help. IP: Logged
ryry Pro Bodybuilder (Total posts: 259)	posted June 06, 2000 03:56 PM ssman, one more question, how do you pack on the mass on your lower outer chest. thats my #1 problem area... ------------------ "The race is long and hard... and in the end, it's only with yourself." IP: Logged
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 06, 2000 04:03 PM For overall mass in that area, go heavy on the decline press.....this will give you overall mass in the lower chest. To isolate the lower/outer area do decline flyes. Be sure to focus on contraction when doing flyes.....twist your wrists at the top of the movement (trying to point your thumbs outward). Visualize trying to grip a ball with your pecs......that will get you to contract them hard. [This message has been edited by SSMAN (edited June 06, 2000).] IP: Logged
Krak Amateur Bodybuilder (Total posts: 33)	posted June 06, 2000 04:22 PM These are words to live by, " Barbell for size, dumbells to refine." IP: Logged
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 06, 2000 06:14 PM Krak, I disagree with your theory. I believe the difference between mass and definition is the type of movement and the % of your 1 RM used in your sets. Heavy compound movements build mass if done with a barbell or dumbbells. Isolation movements are for shaping and defining, from my personal experience. IP: Logged
delts Pro Bodybuilder (Total posts: 229)	posted June 06, 2000 07:08 PM Excellent update and info SSMAN, I'm going to incorporate some of your strategies into my workout as well. Good Job bro!! delts ------------------ Combine desire with safety and intelligence and you WILL REACH YOUR GOALS!!! IP: Logged
Yoda Pro Bodybuilder (Total posts: 147)	posted June 06, 2000 07:23 PM Great work SSMAN, love to see real life success stories!!! Its always inspiring to see someone overcome a weak or lagging part. Keep us informed on your further improvements. IP: Logged
bgriff Pro Bodybuilder (Total posts: 209)	posted June 06, 2000 07:38 PM Good info bros!! That looks like my routine and my chest has filled out alot!!! I used to have no upper chest now it looks great!! ------------------ "TIME TO GROW!!!!!!" IP: Logged
champion Pro Bodybuilder (Total posts: 234)	posted June 06, 2000 07:43 PM 405 Good shit bro IP: Logged
LivLarge Amateur Bodybuilder (Total posts: 53)	posted June 06, 2000 07:44 PM Awesome info Bros! I will incorporate these exercises into my workout. hope i have the same success. Thanks Again. IP: Logged
suster Amateur Bodybuilder (Total posts: 28)	posted June 06, 2000 08:15 PM ssman what does the cycle look like ? IP: Logged
joker Pro Bodybuilder (Total posts: 178)	posted June 06, 2000 09:05 PM SSMAN that rocks! I wish I could do regular barbell bench but it kills my shoulder so I only do dumbells on the flat bench. The incline bench is the only barball bench I can do. Too bad my gym maxes out at 125# dumbbells. IP: Logged
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 06, 2000 09:14 PM My cycle (after many adjustments) is: 75mg reforvit/day (weeks 1-6) 1000mg sust/week (weeks 1-12) 400mg EQ/week (weeks 5-12) [This message has been edited by SSMAN (edited June 06, 2000).] IP: Logged
Prayin4Mass Amateur Bodybuilder (Total posts: 49)	posted June 07, 2000 12:30 AM Hey SSMAN, just wanted to let you know I appreciate your updates and training info. I plan on incorporating some of it in my own workouts. IP: Logged
SSMAN Pro Bodybuilder (Total posts: 469)	posted June 07, 2000 03:20 AM Prayin4Mass......thank you very much for the feedback. You guys are my family, and I'll do just about anything for you. I try my best to post what works for me, and what doesn't.....hopefully some of you can avoid my mistakes, and learn from my success. IP: Logged

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