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 it sucks to be me!!! need some advice...
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| Author | Topic: it sucks to be me!!! need some advice... |
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ryry Pro Bodybuilder (Total posts: 507) |
posted July 03, 2000 08:30 PM
  
one of my number one goals for my current cycle was to blow up my chest (its always been a lagging body part). but after 3 weeks, it still looks the same, barely any noticeable increase in strength and mass. the mass i'm putting on is going everywhere but my chest! my question is what can i do to blow up my chest in the remaining weeks for my cycle? i'm on 500mg of sos and 400mg of eq per week. what do you guys think of declines? waste of time or pretty effective? thanks bros... ------------------ IP: Logged |
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jc21 Pro Bodybuilder (Total posts: 196) |
posted July 03, 2000 08:31 PM
what is your current chest program? IP: Logged |
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ryry Pro Bodybuilder (Total posts: 507) |
posted July 03, 2000 08:34 PM
bench - 6 sets incline db - 5 sets decline db - 3 sets dips - 3 sets i add in a set here and there depending on how strong i feel... ------------------ IP: Logged |
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Steelheart Pro Bodybuilder (Total posts: 516) |
posted July 03, 2000 08:40 PM
 )???????????????Hmmm I wonder why? IP: Logged |
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vexed Pro Bodybuilder (Total posts: 183) |
posted July 03, 2000 08:57 PM
maybe I can help a little my chest was always lagging but since changing my routine a little has started to grow again. I don't touch bbs only dbs. the only bar I use is the ez bar for bi and tris, but we are talking chest. oh yeah my shoulders are huge and like to take over for my chest so I isolate my chest more by squeezing my back (hope that makes sense) and just doing that helped. Go deep... go hard... and go heavy as you can. IP: Logged |
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bb4424 Amateur Bodybuilder (Total posts: 31) |
posted July 03, 2000 09:02 PM
you do plenty of chest excercises...how about your weight and intensity?...use heavy weight on the flat bench...rep till positive failure...goal should be 6-8 reps...here is what i did today, fast reps and STRICT form: Bench press Incline Bench: OH Press Then I did biceps....critical thing to remember is that you must squeeze the bars, focus, and snap that weight....you will grow in the chest...focus and good luck. IP: Logged |
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jc21 Pro Bodybuilder (Total posts: 196) |
posted July 03, 2000 09:06 PM
sounds like too many sets to me, i would stay around 12. vexed has the right idea, try doing dbs only for atleast a month, and squeeze the shit out of your chest when u get the weight to the top. good luck bro. IP: Logged |
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bb4424 Amateur Bodybuilder (Total posts: 31) |
posted July 03, 2000 09:16 PM
i did the db only routine for a month and got great results...change of pace, shocked the muscles...good idea, again, heavy and foused.... IP: Logged |
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Mlrtime1 Pro Bodybuilder (Total posts: 123) |
posted July 03, 2000 09:24 PM
I agree w/Steelheart......Overtraining ! A lot of times less is more. Drop your total sets way down to say 12 total. Maybe 9. Use heavy weights, low reps say to 6, tight form, and like the other guys say shock the muscles. Dumbells are great. Hits deeper muscle fibers because you have to balance. Incline and flat. Build that upper chest and it looks great. Good luck. IP: Logged |
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Stew Meat Amateur Bodybuilder (Total posts: 28) |
posted July 03, 2000 09:38 PM
I agree with the overtraining concept here... That just sounds like too many sets. And another thing. If you "never" use bars maybe you should go a couple of workouts using just bars to get some muscle confusion. Also try this. Do bench (w/ bar). on your 2nd set max out at around 4 reps. Then on your 3rd set drop some weight to something you can do about 8 or ten times. But on your 4th rep on that set get your spotter to bare down all his weight on the bar on your way down. Then let your spotter help you get it up. Then let your spotter force it down again as you strain to keep it from falling. Do that till you're mucles are dead. Thats it for bench. Thats 3 sets. Then do some incline flys to really isolate your pecs. I'd skip the declines. They don't do that much they are mostly just to be doing something different. Its more mental than physical. Don't get stale, keep your workouts switched up. Then you pick the next chest exercise. Well, there's you a suggestion... IP: Logged |
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D007 Pro Bodybuilder (Total posts: 534) |
posted July 03, 2000 09:51 PM
your probably one of those guys that gains more in the shoulders than chest. Dont do compound chest movements, isolate it with db flies, db pullovers, cable crossovers and pec dec. IP: Logged |
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Hercules Amateur Bodybuilder (Total posts: 77) |
posted July 03, 2000 09:53 PM
I have a friend who has always had that problem. Huge shoulders, arms but no chest. Whenever I trained chest with him I would notice that he would use his shoulders a lot to help push the weight meaning his orm was off and all the stress was not on his chest like it should be. I would try to concentrate on the form and try to feel each rep. Keep your shoulders back and dont worry about sacraficing some weight. Just from what I have noticed from experience. IP: Logged |
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ryry Pro Bodybuilder (Total posts: 507) |
posted July 03, 2000 10:01 PM
well first of all, the only reason why i'm doing so many sets is because i'm on juice, normally i would be doing around 12. as for the intensity of my workouts, i do the first couple of sets at medium level and go till failure for the rest. i also go superslow on the reps so i have to sacrifice some weight and can't go that heavy. maybe hercules and D007 are on to something since i have huge massive shoulders and no chest! ------------------ IP: Logged |
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jersey boy Pro Bodybuilder (Total posts: 184) |
posted July 03, 2000 10:59 PM
ryry, cut your workload in half. Just b/c you are on the juice doesn't always ensure the ability to do more. Db's sound good, the focus on form is paramount, when the pathways are established then focus on getting strong on one or two basic movements and watch the gains come rollin in. get big or get out IP: Logged |
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Roy Batty Pro Bodybuilder (Total posts: 169) |
posted July 03, 2000 11:40 PM
BB4424 [COACH? WHEN'D YOU FIND THIS BOARD?] Just have to put my 2 cents in on this, Form is King, squeeze that chest at the top. Drop just a few sets, I know how you feel about this but listen anyway. And if you're puzzled about which exercises to drop,try the useless declines. If you need lower developement do dips. Drunken split=tail cash rich Freedom cheers to all you people. RB IP: Logged |
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Curious Pro Bodybuilder (Total posts: 275) |
posted July 04, 2000 12:07 AM
My .02 Bench Press--4 sets. 6, 5, 4, 3. Take each set to failure. Incline Press--3 sets. 6, 8, 10. Take each set to failure. Dumbell Chest Press--3sets. 8, 8, 8 to failure Cable Flys lying down--3 sets. 10, 10, 10. Really squeeze these together hard. This should work much better than what you are doing. You could also switch in weighted dips in place of the flys or decline press instead of of dumbells on some days. Every so often I would also switch the incline press to dumbells. Give it a shot...trust me, you will feel it. ------------------ IP: Logged |
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ulter Amateur Bodybuilder (Total posts: 33) |
posted July 04, 2000 12:21 AM
Your straight bar bench uses too much shoulder and is limited in range. The flat dbell bench will allow you to get deeper into the pec without leveraging your shoulder. Squeeze at the top. If You feel the deeper pain the day after you know you're doin' it right. IP: Logged |
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2legit2quit Pro Bodybuilder (Total posts: 186) |
posted July 04, 2000 12:26 AM
Well, I've been exactly where you are and now have a chest that is almost too big. My advice? Drop the dips and decline shit and add in flys. Do them with cables, with db's, or a fly machine, but do them controlled and really try to feel the chest contraction. Also, how many times a week are you training chest? I have to train mine twice a week or I start slippin'. I also don't go over 15 sets....ever. IP: Logged |
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Fukkenshredded Amateur Bodybuilder (Total posts: 20) |
posted July 04, 2000 12:40 AM
Fatigue the shoulders first with static lateral holds. Stretch the area by hanging from a pull-up bar for as long as you can, once. One warm up set of flat bench to failure. Go immediately to 4-6 rep weight and do one set to failure. Immediately cut the weight in half and do reps to failure. Triple the weight and hold it at the top until failure. Follow immediately with dips to failure, one set. Hang again from the pull-up bar, this time weighted. Follow with same as before, but this time do final set with light weight (three-drop set). Follow with incline dumbell presses, one set, hold at top until failure. Finish on the flat bench with 150% max weight static hold until failure (try for 100 seconds). Follow with light incline dumbell presses, one set to failure. Finalize with dumbell push-ups on the floor, below parallel, to failure. I do not train for size, so I cannot pretend to know about how to gain. However, at five ten, one seventy, I have no trouble with 315 on the bench for 3-5 reps, and my density is fairly dramatic. I hope my input can help at least a little. Good luck! IP: Logged |
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ryry Pro Bodybuilder (Total posts: 507) |
posted July 05, 2000 04:10 AM
bump i can use more info on this... ------------------ IP: Logged |
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Orbitus Teranium Amateur Bodybuilder (Total posts: 97) |
posted July 05, 2000 04:48 AM
How many degrees do you guys do your inclines on 30 or 45? IP: Logged |
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Ice Man Pro Bodybuilder (Total posts: 397) |
posted July 05, 2000 09:37 AM
Hey Ryry, How many times a week do you do that routine? If it's once a week it's NOT overtraining, if it's twice a week it is. Check the width of your grip. A wide grip widens the chest, but if you want thickness narrow up a little bit. IP: Logged |
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mightydog Pro Bodybuilder (Total posts: 314) |
posted July 05, 2000 10:05 AM
Adopt these priciples and ALL your muscles will grow dramatically: www.cyberpump.com, click on to: Training. Then click on to HIT FAQ version 3.0. Use this always. IP: Logged |
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morereps Pro Bodybuilder (Total posts: 267) |
posted July 05, 2000 11:03 AM
Why don't you try to focus all of you chest movements on inlcine only for a while at least two weeks, than go back to your normal routine. This will shock those fibers into growing almost gurantee it. Good luck ------------------ IP: Logged |
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CLEMDOG Amateur Bodybuilder (Total posts: 56) |
posted July 05, 2000 12:36 PM
Might be overtraining as a few have said, may-be not. Currently on all my workouts except for legs I only do about 6-7 sets per body part. May seem like nothing, however, I put as much mental energy and intensity into each set that I possible can. I also do each set very slowly with about 15-20 reps with a hard contraction at the end. I switch between that and very heavy/low reps every 3 weeks. Try it for awhile, it may just work. IP: Logged |
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ryry Pro Bodybuilder (Total posts: 507) |
posted July 05, 2000 06:49 PM
i do the program once a week. so is that overtraining or what? ------------------ IP: Logged |
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ulter Amateur Bodybuilder (Total posts: 33) |
posted July 05, 2000 10:42 PM
Once a week. Mightydog is right the best training info is at cyberpump.com The bodybuilding Q&A is little weak since the real Motz left about a year ago but the FAQ has your answers. IP: Logged |
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MattTheSkywalker Moderator (Total posts: 1160) |
posted July 05, 2000 11:34 PM
Ryry, Bench is not just a chest exercise. It uses the shoulders and tri's a great deal. I have seen powerlifters bench 500-plus and their chests are not as big as you would think. You aren't severely overtraining. You could back it down by 3 sets total though - your call. DO them slowly enough so that on the way down, you feel the pecs stretch, andon the way up, you feel them squeeze - feel the blood rush in there.....if that makes sense. It will grow. Matt IP: Logged |
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