G'day from Australia!!
I am happy with all my results but ever since I began lifting, my chest seems to lag behind.
A typical workout would be:
4 sets incline bench (I have that horrible hollow just below the collarbone)
4sets flat bench
3 sets flyes (either incline or flat)
I alternate between Barbell and Dumbell frequently.
My reps are usually 10, 10, 8, 6
Perhaps I should just go heavier as I am getting my first 2 sets out? My logic being: if I can get out my 2 first sets, then I could start at a higher weight, which I have been increasing over the last couple of weeks, based on that theory..
Any help massively appreciated!!
Cheers from Down Under.
I like to include dips in my chest workout. Also the weight should be going up each set. Your last set and rep should be very hard to get up (make sure you have a spotter), maybe you aren't going heavy enough???
And how much do you weigh? Height? Composition (bf%)?
Last edited by ZenMonkey; 09-01-2009 at 06:34 PM.
I will include EVERYTHING I do in the workout.
I havent weighed myself in well over a month but I was weighing 191lb. Not sure of my bf% but the top 4 of the 6 pack are visible in the right light. Dont know if that helps you or not though.
I will report back soon....
Whats your entire routine?
Ok, sorry for the late reply. I have kids, enough said!! LOL.
I weigh approx. 191lb.
Inc. Bench 4 sets: 176 for 10, 181.5 for 10, 187 for 6 and 187 again for 5 reps
Flat Bench 4 sets: 176 for 10, 181.5 for 10, 187 for 7 and 187 again for 6 reps
Inc Flyes 3 sets: 66 for 10, 71.5 for 6 and again for 5.
Then I threw in 4 sets of crunches and broomstick torso twists.
2 mins break between chest sets, 1 min between crunches.
Hope this can help.
Maybe it's time to switch up your chest routine. Try doing different exercises to confuse your muscles. Throw in some crossovers instead of DB flyes, or do some machine flyes or do the pec-dec, and when performing a type of fly movement or crossover, don't forget to squeeze and flex your chest and hold it or a 3-5 second count. Stuff like this I feel has helped me.
IMO it looks like you are doing the same workout for way to long.
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