Results 1 to 6 of 6

Thread: chest help

  1. #1
    Senior Member
    Join Date
    Aug 2002
    Location
    Tampa, Fl
    Posts
    284

    chest help

    Hey,


    Well I am almost done cutting and in January I plan to bulk. Between now and then there are a few issues I need to address with my training so I can make my next round of bulking as effective as possible.

    First and foremost, I have a notoriously weak chest, as evidenced by the thread containing my pics below. Now, I am listing my current routine below, and any help in making changes neccesary to add inches to my chest would be greatly appreciated. I feel my chest is a weak bodypart and doe not respond to volume, therefore I train it once a week with fairly low volume. Here is my current routine, please feel free to suggest changes. I hope to hear from all of you.

    Chest Routine: (once a week):

    3 sets incline bench

    10x 135

    8x 205

    4x 220

    Flat Dumbells:

    10x 90s

    8x 105s

    Weighted dips:

    12x bodyweight

    8x 60lbs

    6x 90lbs


    Current Picture thread:

    http://forum.bodybuilding.com/showthread.php?t=365146

  2. #2
    permanently bulking Titanium_Jim's Avatar
    Join Date
    Oct 2004
    Location
    Mesa, AZ
    Posts
    1,777
    That doesn't seem much like low volume to me. You might want to try changing it up every time between the workout you posted and something a little more intense like:
    Flat bench
    15x120
    10x160
    5x200
    then 240 until failure (if you warmup as mentioned you should be able to add to your max)
    Flat dbs
    2 sets 105s until failure
    db flyes
    2 sets 30-40lbs (don't know how much you can fly) until failure
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
    "I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  3. #3
    Fury Divine RickTheDestroyer's Avatar
    Join Date
    Jan 2004
    Location
    Chapel Hill, NC
    Posts
    2,114
    Quote Originally Posted by Titanium_Jim
    That doesn't seem much like low volume to me. You might want to try changing it up every time between the workout you posted and something a little more intense like:
    Flat bench
    15x120
    10x160
    5x200
    then 240 until failure (if you warmup as mentioned you should be able to add to your max)
    Flat dbs
    2 sets 105s until failure
    db flyes
    2 sets 30-40lbs (don't know how much you can fly) until failure
    I don't like this rep range.
    Furious- I'd train chest twice a week, one day with DB and one with BB. FOr the barbell, you can do incline or flat, it's up to you. I'd shoot for 5-7 sets of 2-8 reps, with the sets of 8 only really being on the way up. I'd shoot for at 3 of those sets to be real working sets. I would not attempt to max out every workout, as that's a pretty sure way to burn yourself out. You could throw in a few sets of some sort of flyes if you want, but I think that the bench is what will earn you the most gains. Weighted dips rock total ass for tri's, but they never hit my chest THAT hard. I'd keep them anyway, because I like them.
    I know that you say you don't do as well with volume, but I think you could get away with more. If you don't want to train chest twice a week, you could still add a few more heavy working sets on the bench.

  4. #4
    Senior Member
    Join Date
    Sep 2004
    Posts
    1,392
    do more power sets

  5. #5
    Wannabebig Member
    Join Date
    Nov 2004
    Location
    Columbus, Ohio
    Posts
    52
    you should go heavy as you can, once a week, no more. But PLEASE have a spotter.

  6. #6
    WBB's Juggernaut/Liason BigCorey75's Avatar
    Join Date
    Aug 2003
    Location
    The only place where you can mix Alcohol and Live Ammunition and its called a "Family Outing", Texas
    Posts
    4,404
    well i may get shelled for this but im a believer in if you want a bodypart to grow and respond better you have to work it more and harder. not neccsarily overtrain but you have to push it past its known limits to "shock" it into new growth.


    id suggest two days.

    one day heavy and one day not heavy (i wont say light because its not supposed to be, jut not as heavy as the other days.


    pick 8 exercises

    ie bench, incline, decline, flat dumbells, incline dumbells, decline dumbells, dips, and flyes.


    use 4 of these every routine.

    ex.

    day 1 Heavy day
    flat bench 5x5
    incline bench 4x5
    decline bench 4x5
    dips 3x failure


    day 2 non heavy or dumbell day
    flat dumbells 3x8
    incline dumbell 3x8
    decline dumbell 3x8
    flat flyes 3x8
    incline flyes 3x8
    dips 3x failure

    something like this hitting the chest from all angles and working both fber types should help any training problems you have and should stimulate growth.


    but as always said the biggest factor in growth is food, how much protein and complex carbs you take in will ultimatley determine how much growth you get
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •