No sir @ mic...Just telling it how I know it to be lol
Last edited by j-dearden; 03-20-2007 at 09:33 AM.
That is DEFINIATLY not enough my friend...especially for your regiment of workouts...
Id do chest flat 5 x 5 and the flys on one day and than do the incline on the other day so you wont be totally out of it..
and I wouldn't worry about doing decline chest presses...they don't utilize the muscles your trying to focus on to raise your bench press as much as the decline and flys
Last edited by Auddasea; 03-20-2007 at 09:40 AM.
Well I suppose if it works for you my friend lol...do it...
I know if I don't eat at LEAST 4000 caoriesls a day I ain't gaining a pound
Here is a rough outline of a routine that helped me through a plateau;
day 1- bench set x6,x6x5,x5,x4,x4 increasing the weight at 5 and 4 rep sets
incline db 3 sets 6-8, dips 3x6-8
day 3-speed bench 8 sets x3 resting only 30-45 sec, cls grip 6 sets x3, tricep cable pressdown 3x8-10
day 4 legs
This helped my bench immensely along with tweaking my form.
Remember, your maintence will change as you add mass. If you haven't readjusted lately maybe bump up the cals a few hundred.
Nice thread some good advice maybe il try the 5 x 5 see what happens, bin stuck on it for last year no point givin up
WOW you've been stuck on bench for a year? You definitely need to start taking in more calories...if your bench don't go up at least 2LBS a month, your doing something wrong
doing the incline first will hit the delts, and then moving to flat the delts will still get alot of stimulation causing them to out grow the chest.
the shoulders get stronger the chest just grows enough to get by. maybe not big enough to satisfy the person.
also i think spilting them up may over train them, as the muscles in question might not have enough time to regenerate. Keeping them together since they are similar groups will allow you to hit them hard, then recover from your soreness. if you do split them up you might have to cut out alot of intensity, and or volume.
i have looked at splitting up some of my benching to more of a westside style, but im just have to much trouble withthe days as my muscles involved dont have enough time to recover. I would have to take alot of intensity out of my workout which i dont want to do, instead i have been leaning more towards a metal militia style where they work heavy chest one day then top end work/triceps a few days later, as this can work for me as my tris are recovered by then but not my chest completly.
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
Do NOT train to failure! Ever! I trained to failure on my bench for a few months and went nowhere on it. I took a week off to rest up and then went back and now I stop one rep short of failure every time. My bench has started to increase again.
Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.
Don't know anymore..don't care atm.
Thats not true rich...
More inclines = more buldge to your pecs...
More Flats = More shape to your pecs...
By what? Rats with serattus?
No not rats lol..
It's a biological fact your chest consists of 3 muscles..aint rocket science lol
ROFL I can't believe this is going to turn into a "Can you isolate parts of the chest thread".