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Author	Topic: Bro's... Need your help here!
Rock_Man Pro Bodybuilder (Total posts: 461)	posted July 11, 2000 04:55 PM I am finishing my cycle and have noticed a great change in appearence overall except my chest! What's up with that? Can some one help me out on how to get the damn things to grow? My form and techniques are right on the money, but yet I get no growth. My chest is the only problem area for me. Any advice? Thanx in advance.. IP: Logged
goleafs Pro Bodybuilder (Total posts: 641)	posted July 11, 2000 04:57 PM maybe use some dumbells and pec deck a little more. i dont have that prob with my chest , its my back that lags. sorry if i wasnt any help. IP: Logged
Rock_Man Pro Bodybuilder (Total posts: 461)	posted July 11, 2000 05:02 PM Yeah, my back is the most genetically gifted part for me to develop. It's just my chest that is so far behind, it throws it all off. Of course you know I have muscle dysmorphia so it probably isn't as bad as I actually think, but I wanna be huge!!! ------------------ Rock On! IP: Logged
ironmaster Pro Bodybuilder (Total posts: 236)	posted July 11, 2000 05:03 PM what chest routine are you using? IP: Logged
animal B Pro Bodybuilder (Total posts: 848)	posted July 11, 2000 11:32 PM give me some legs and Ill give you some chest..heavy bench, flatdumbells heavy, inclines heavy, no reps....rep with pec dec IP: Logged
Dr. Adonis Amateur Bodybuilder (Total posts: 1)	posted July 12, 2000 12:42 AM Sometimes, to increase chest development, you must actually do the opposite of what seems logical. By this I mean working the legs and back more. These are the muscle groups that comprise the most density and generate the most overall power. By making these muscles stronger (including grip strength) you will probably see greater chest development in the future. The Doc IP: Logged
jersey boy Pro Bodybuilder (Total posts: 257)	posted July 12, 2000 12:45 AM Ya gotta give some more details. Strength, reps, exercises, frequency??? get big or get out IP: Logged
WCP Pro Bodybuilder (Total posts: 1245)	posted July 12, 2000 01:17 AM Bro, Im in the same boat, Im a total hardgainer when it comes to my chest. However the routine Ive been using as of late is really makind a difference. I use DB on everything, but keep the bench at a 30 degree angle. I cut my sets back by 1 set per excercise. I use the bench for presses, and flys. I then hit dips for reps, and 3 sets of cable crossovers to really pump blood in there.. Just a suggestion but different things work for different people. later, WCP IP: Logged
DocJ Pro Bodybuilder (Total posts: 147)	posted July 12, 2000 01:24 AM Details of routine please. Suggestions will follow. ------------------ "It's a good day to be alive, sir, It's a good day to be alive he said..." IP: Logged
Rock_Man Pro Bodybuilder (Total posts: 461)	posted July 12, 2000 10:55 AM OK, here it is... 1st - incline hammer bench 2nd - Flat hammer bench press 3rd - upright seated wide hammer press. Each is done to 3 sets each. Or to failure. Here I give chest a rest and work my other body part and then return to finish chest with, cable crossovers Then Pec-dec as a finisher. ------------------ Rock On! IP: Logged
AY Pro Bodybuilder (Total posts: 225)	posted July 12, 2000 11:15 AM Have you considered using machines for 3 or 4 weeks to shock your chest? I use machines only for a 3 week duration just to mix things up. It also allows me to put on more weight and use drop sets. AY IP: Logged
lil'tex Amateur Bodybuilder (Total posts: 87)	posted July 12, 2000 11:17 AM i would say to get off the hammer movements and hit the chest with dumbbells. go heavy with the dumbbells on the flat and incline and then you may want to incorporate some incline cable flys and flat cable flys. really focus on holding the contraction with the flys. lt IP: Logged
BigTruck Amateur Bodybuilder (Total posts: 89)	posted July 12, 2000 11:34 AM Hammer exercises (if he's talking about Hammer Strength) are machines. Get off the machines! Get to heavy compound movements! At this point, forget bells -- Hammer machines are iso-lateral (arms work independently like bells), incidentally, they're (machines) not very good at developing stabilizers (which lead to more strength and mass). Try benching. You say your form is good, but, do you dig your blades into the pad and keep them there the whole time? Do you only breathe at the top? Do you keep your feet FIRMLY planted on the floor and perpendicular? Try starting your chest workouts with flat or incline bench 1st (alternate between workouts, i.e. do flat bench 1st one week, incline first next week), 2nd exercise -- whichever bench you didn't do first. Do cable or bell flyes third (also alternating between flat and incline). Three sets each for the first three exercises, 8, 6, 4 for bench, 12, 10, 8 for flyes. Throw in two sets of dips for burnout (15 - 20 reps) and you should be toasty. IP: Logged
BigTruck Amateur Bodybuilder (Total posts: 89)	posted July 12, 2000 11:37 AM Also, what's your workout split? Make sure you prioritize chest if you want it to grow. Don't do shoulders or arms the day before. I'd also try to work chest by itself for awhile. IP: Logged
Rock_Man Pro Bodybuilder (Total posts: 461)	posted July 12, 2000 01:03 PM Thanx for the advice guy's. As for the shoulders diggin in the bench Bigtruck, I try not to do that. Also, I keep my back flat against the bech trying to avoid the arching when at all possible. I will try some of these techniques to see how it works. Thanx again. ------------------ Rock On! IP: Logged
BigTruck Amateur Bodybuilder (Total posts: 89)	posted July 12, 2000 02:22 PM I don't mean add arch by digging the tops of your shoulders in (powerlifter style), I mean dig your blades (on your back by your rhomboids) into the bench. The arch it causes is minimal. Think of it as arching widthwise instead of lengthwise. It will raise the level of your chest above your delts so that your chest takes the punishment, not your delts. Hope this helps. IP: Logged
ironmaster Pro Bodybuilder (Total posts: 236)	posted July 12, 2000 03:59 PM Hey Rock_man; I think genetics plays a big part in this as well. I have to go easy on chest so as to not get out of proportion, cause I grow so easy there, but calves, forgetaboutit. Try a heavy duty approach. Do chest first workout of the week, and only chest. Get off the machine. I do 4 sets of 4 with 85% of single rep max weight, then a double and a single. Ya got to add weight every week even if its only 2&1/2's. Finish with 4 sets of 4 dumbbell inclines as heavy as you can handle. Strength = mass. I think most guys overtrain their weaker body parts, sometimes less is more. IP: Logged
Bjaarki Amateur Bodybuilder (Total posts: 13)	posted July 12, 2000 04:42 PM Rock Man: Get off the hammer machines and "hammer" yourself with dumbells. All kinds of angles, but just bells, no bars or machines or other shit. Also, I'm with the good Dr. here: Legs, man! Squats will grow you like nothing else. Too many guys do chest and arms and abs and everything else, then pussy out when they should do legs. Don't be a Bench Press Junky (BPJ), like most of the other guys in the gym. If you ain't squattin', you ain't trainin'. Bjaarki IP: Logged
BigWh1tey Pro Bodybuilder (Total posts: 146)	posted July 12, 2000 05:15 PM Do some straigh up power training for a couple months ( Westside /Lou Simmons ) then work on some hypertrophy oriented training that would include more MMF type sets . Search westside barbell club and deepsquatter on the net . read it , even if you dont use it it some good stuff . IP: Logged
Pup'nIrn Pro Bodybuilder (Total posts: 242)	posted July 12, 2000 05:55 PM I totally agree to let the machines rest awhile. There is nothing wrong with these newer types of machines that isolate but you need basic movements that require more neuromuscular response to control. I would try going to your basic flat bench for about 2 weeks and do nothing else. Over load the weight above what you can handle and do 5 x 5 working on your negatives. The average good form negative should take about 5-6 on the downward motion. Get your spotter to help you explode out on the positive portion of the movement. Only use this to shock your chest and get you moving into the right direction again....GROWTH! Use this technique for 1-3 workouts and then incorporate dumbbell movements in presses for sets 9-12 in a variety of angles. Don't use the negatives on a regular basis as they are very tough to recover from. Keep your total sets around 6-8 and stay with the free weights and you'll get there. I had to use this with a training partner to bring his chest up and boy did it. Later ------------------ "Milk is for Babies...Beer is for men" Pumping Iron IP: Logged
jventura Amateur Bodybuilder (Total posts: 11)	posted July 12, 2000 07:03 PM My chest development increased drastically when I stopped doing it once a week with 16-20 total sets and switched to twice a week with only 8 working sets. It does not seem like much, but I do 2 warm up sets for bench, then 2 working sets with heavy weights for 6-8 reps, heaviest set first, then decrease weight 10% for second set. I believe this is all you need if your form is perfect and you have high intensity. I also do 2 sets of incline flyes, 2 sets of flat flyes, and I alternate incline and decline barbell press every workout, also 2 sets. I perform all exercises in a slow, controlled manner, concentrating on pumping up the muscle. Give it a try, it worked for me. IP: Logged
Fener Amateur Bodybuilder (Total posts: 47)	posted July 12, 2000 08:32 PM maybe you 're overtraing. I used to. Try to do just 3 warm up sets of flat bench press, than 2 heavy sets. But i mean very heavy. Add also a couple of forced reps in the last set. Do it once a week and don 't do anything else for your chest. Increase poundage every workout and you 'll see your chest grow. I couldn't belive it but less is really better than more. IP: Logged
Rock_Man Pro Bodybuilder (Total posts: 461)	posted July 13, 2000 10:37 AM Thanx guys, Again I appreciate the advice. Without meaning to sound negative, there are a lot of conflicting views on the subject which is completely understandable, because what works for one person, won't always work for someone else. One thing that is evident, I have to drop the machine useage. Although I have only just started with the hammer strength machines. Originally I just stuck to the bells, unfortunately, when you don't have a "spot" it can really suck as well as with doing it without a spot on the bench press. I will however take everything that everyone has said into consideration and come up with a combined routine that will create the results I'm looking for (hopefully). I will let you know how it turns out. Thanx again bro's.... Keep Liftin! ------------------ Rock On! IP: Logged

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