any one have a good chest workout??

[nbutch0352]

need some advice on a killer chest workout hit a plateua???

 

[Jimbo15]

what have you tried?

 

[nbutch0352]

what have you tried?

i am new to the game my buddy had us doing
bench
20x1
10x1
8x1
6x1
2x1
repeat incline decline

then cables 10x3 followed by set of push ups each time

i am also doing bis this day looking to really revamp whole workout

mon chest bis
tues back tris
wed off
thurs shoulders lats
fri legs
diet is great aweswome protien intake al natural as of now any advice??

 

[JohnRobHolmes]

What kind of stagnation do you have? size, strength? I would say reduce your volume and bump up the weight. No need to do cables, bench, incline, and decline all on the same day either. Unless you are just going to the gym to pass lots of time that is.

 

[nbutch0352]

im 6'4"
254
19% bf
strength is okwant to build more what do recomend day by day??

 

[JohnRobHolmes]

Im gonna point you to the 5x5 sticked at the top of this forum. Easy way to increase your strength and size at the same time. I would get rid of that BB split you have going as well, but it is personal preference to me. Work tri's on pushing day, work Bi's on pulling day. Squats and DL's go where you can fit them in. Or, work everthing every day.

 

[nbutch0352]

this is my first time hearing about the 5x5 can you break it down barney style??

 

[crossy]

Here you go bro, all teh info you need is here.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Crossy

 

[nbutch0352]

ok ill check it out

 

[nbutch0352]

do you work in bis/tris to this or no??

 

[JohnRobHolmes]

You can do the bi's and tri's as ancillary work. Basically wait till last and blast em. My split is a push day/ pull day so I do the appropriate ancillary for that day. I work my tri's, but I generally dont work my bi's as they get enough from the pullups, rows, and deadlifts on pulling day.

 

[Lee]

push ups in a workout scheme is about as useful as cable work. not at all. stick to incline bench, dips, close grip bench, and skulls and youll get stronger.

remember, more isnt always better when it comes to lifting.

 

[needtogetaas]

5x5

 

[Jimbo15]

i am new to the game my buddy had us doing
bench
20x1
10x1
8x1
6x1
2x1
repeat incline decline

then cables 10x3 followed by set of push ups each time

i am also doing bis this day looking to really revamp whole workout

mon chest bis
tues back tris
wed off
thurs shoulders lats
fri legs
diet is great aweswome protien intake al natural as of now any advice??

this looks like the downward part of a pyramid. i gained a decent amount of size and strength doing full pyramids.
10x1
8x1
6x1
4x1
2x1
then back up, add 10 to 20 pounds after each set, then take them back off on the way back up. your set of 2 should be within about 10% of your one rep max: ex- if you max at 200, you should be up to 180-190 for that set. I did this three times a week for about six months and my bench went up about 40-50lbs. this was in high school, however, back when i was a noob to the game. so maybe it is a good started for ya.

 

[Jimbo15]

5x5

those work too. what happened to the avatar?

 

[needtogetaas]

those work too. what happened to the avatar?

I still got it I just change is up all the time.