building mass in the pecs

[Manu]

Hi everyone.

I started training one body part per day.
I would like to know your opinions on this routine for pecs for building mass.
i do it once a week and sometimes twice.

-FLAT BENCH PRESS, 5 SETS, about 6-8 reps
adding weight each set.
-INCLINE PRESS, 4 SETS, 6-8 reps.
-FLAT BENCH with DUMBELLS 3 SETS 8 reps
-INCLINE PRESS with DUMBELLS , 3 SETS, 8 reps.
-FLIES 3 SETS, 8 reps
-DECK, 4 SETS, about 6-8 reps


is this too much?
could i grow bigger in pecs with less sets or exercices?
any ideas for other routines who could work better?
my goal would be to have massive boobs

Thanks

 

[gymtime]

Yes, it's too much. Your rep range is fine, but your sets and number of excercises is too high. You want size? You need to really challenge your muscles. And you cannot challenge your muscles with that kind of volume. You should be doing three chest excercises tops, and you should be completely fatigued by the time you're done. That means HEAVY weight.

For example:

Flat bench, db, 1 warmup, 3 sets: 10,8,6 adding weight each set
Incline bar, 3 sets 10,8,6 adding weight
Cable flies, 2-3 sets 10,8 or 8,6, or 10,8,6 adding weight.

Your last couple reps on the last two sets on the benches should be agony. That's where your size comes. Use a challenging weight on the flies, but not as intense as on the benches.

And one more thing that's just as important, if not moreso....EAT UP!

 

[Manu]

Thanks Gymtime

A couple of questions more:

I should do this only once a week?
is dumb bells better then barbell for size?
what the volume i am training do then?

Thanks a lot

 

[bignate73]

its individual man, you are gonna have to play with it and see what works. thats the way of the game. noone can tell you what will build more mass but you. it depends on too many factors.

dbells will give you a full range of motion and work your stabilizers alot.

str. bar will allow you go heavier, but sacrifices full range of motion.

you can benefit from both. enjoy.

 

[Manu]

Thanks bignate73

What i am learning

I think has a beguiner i need also to learn a lot.
I think natural tendency also is to over do it. something like "this isn't enough" "i will do more exercices" "a few more sets".
"if i do more it will grow bigger". I think a lot like that and it seems it isn't that way.

.....
Yes...to try and see what happens.
.....
For the type of workout gymtime sugested i should point to what rest range bettwen sets? 3 minutes?
....
Should i go explosive and slow negative movements?
....
just a few guidelines to give it a try today )

Thanks

 

[plornive]

Start with heavy sets of incline and flat bench. Incorporate dumbell bench workouts.

Later on, try pre-exhausting your chest to really hit it hard during incline and flat bench.

Try doing more isolation movements for chest to get past plateaus.

 

[Manu]

Thanks plornive

When you say "incorporate" is doing flat and incline barbell plus dumbells? or changing barbells with dumbells?

can you give a sample workout?

Thanks

 

[theoak01]

Re: Thanks Gymtime

A couple of questions more:

I should do this only once a week?
is dumb bells better then barbell for size?
what the volume i am training do then?

Thanks a lot

if you want the best of both worlds do flat bb bench and incline db press

and for volume i personally like 5x5 (5 sets of 5 reps ) on big compounds like bench,squats and deads
drop it down to like 3 sets of whatever reps you wants for the rest of the exercises you do

 

[Manu]

Thanks

I will try this.

 

[bignate73]

Re: Thanks bignate73

....
Should i go explosive and slow negative movements?
....

negatives dont have to be overly slow, just control it. what helps me is if i think of my arms like a coiled spring. as im coming down im breathing in getting ready for the positive. i hit my bottom position and push (with good solid form) up as quick as i can. which means it doesnt go too fast because im using a weight that i wont throw up. it may look slow but im going all out effort to keep it moving, i dont modulate my force to control it slowly coming up. see what im saying? ie, i inhibit myself if i slow down my upwards movement so i press as much as i can but the weight keeps me looking like im moving slow. (slower than a light weight thrown up anyways.)

 

[Manu]

I see.
I realize my all workout has the same errors.
I posted it now for people to comment.

Thanks

 

[rockn2dmax]

For example:

Flat bench, db, 1 warmup, 3 sets: 10,8,6 adding weight each set
Incline bar, 3 sets 10,8,6 adding weight
Cable flies, 2-3 sets 10,8 or 8,6, or 10,8,6 adding weight.

UP!

For me, I already do 10-8-6 w/ the heaviest weight I can lift that much... But recently I've been doing 4-5 sets w/ 2-4 reps... and basically maxing out on my last set... I've found that after doing the 10-8-6 for a while, this heavier weight, w/ less reps really tears up my chest!!!

SO... maybe if you've already been doing the 10-8-6 type thing... add more weight, drop reps down a bit, and ad another set...

One quote I saw on here once that I try to think about is, The best work-out routine is the one you haven't been doing!

When ever you change something up, you force your body to react to that change, and usually this reaction is muscle mass!