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Bulking

Dedication777

Dedication777

New member
Okay so my goal is to get my chest bigger, upper is my main target, but chest is all around.

My typical workout looks like this.
Flat bench: 225lbs 4 sets of 10
Incline dumbbell: 75lbs 4set of 8-10
Decline dumbbell: 105lbs 4 set of 8
Cable flys: 5 sets of 8-10 60lbs.
Then I do all three hammer strengths.

Okay so for my wanting to bulk my chest is this exercise okay?
If not, what do you recommend.

I ask this because when I do chest at 5 different exercises, 4 sets and 8-10 reps I don't feel I get enough of a workout.. So I'll do push ups or hammer strengths or w/e to make me feel like the workout was good.

Should I just stick to 5 workouts, 4 sets of 8-10 reps??
Or keep just doing every machine lol..



Age:23
Height: 5"9
Weight: 185
Body fat: 9%
 
Same workout every time? Not a big fan, that may work for some guys but I will change the workout every time.

~EZ
 
EZ_E said:
Same workout every time? Not a big fan, that may work for some guys but I will change the workout every time.

~EZ
Click to expand...

No honestly I change it up everyday.
Sometimes I change the order, weight, and or reps. But nothing seems to work


Age:23
Height: 5"9
Weight: 185
Body fat: 9%
 
Start with incline barbell then hit barbell flat bench and add some dips in there too

Sent from my DROID3 using EliteFitness
 
You gotta switch it up with stuff you don't do like dips do 4 sets to failure at the end of your workout and you'll feel smoked add wide grip bench, incline bb bench, flat bb bench, db flies, etc to your workouts and work your way up to weighted dips that worked great for me to add size and weight to my bench
 
Agree with everyone here. Variety is key... If you are trying to bring up upper chest, you should be doing HEAVY BB and DB incline presses, at the begining of your workout too.
You seem like you are doing great with flat bench, now when you are repping 10 w 225 on incline, I guarantee you will be happier with overall chest development.
 
training700 said:
Also add in some super sets and force reps or a burn out at end

Sent from my DROID3 using EliteFitness
Click to expand...

Drops with incline bb as well ssets and burns are fantastic for building your chest. I would crank out reps with 225 or 245, and then drop a plate and do 10 sec negatives for 8-10 more reps.
 
Matthersby said:
Drops with incline bb as well ssets and burns are fantastic for building your chest. I would crank out reps with 225 or 245, and then drop a plate and do 10 sec negatives for 8-10 more reps.
Click to expand...

Thanks for the advice mate! Will apply some technique to my next workout!


Sent from dedication!
 
If you're going to do all three areas of the chest in the same routine, I would rotate which one gets the barbell and which ones get the dumbbells. That will keep the muscles in your chest from getting too used to one exercise.

I agree on the dips, I love those for working lower chest.

I also second the negative motion. I have a pretty big bench press, and even just putting 135 on there and doing a set of 10 good negatives will have you burning like a motherfucker
 
Dedication777 said:
Okay so my goal is to get my chest bigger, upper is my main target, but chest is all around.

My typical workout looks like this.
Flat bench: 225lbs 4 sets of 10
Incline dumbbell: 75lbs 4set of 8-10
Decline dumbbell: 105lbs 4 set of 8
Cable flys: 5 sets of 8-10 60lbs.
Then I do all three hammer strengths.


Should I just stick to 5 workouts, 4 sets of 8-10 reps??
Click to expand...

One other thing, since I have the week off and have time on my hands, maybe this will help..
Your chest is not a really large muscle group. I use to do 20-25 working sets to really get a good workout and just simply overtrained... Everyone is different in terms of cns and how much volume they need, but I personally can get better gains off 3-4 exercises TOTAL with just 2 working sets to failure, 1 6-8 reps, and 1 10-12. I am a very low volume guy though. Just my .02
 
liffalot said:
If you're going to do all three areas of the chest in the same routine, I would rotate which one gets the barbell and which ones get the dumbbells. That will keep the muscles in your chest from getting too used to one exercise.

I agree on the dips, I love those for working lower chest.

I also second the negative motion. I have a pretty big bench press, and even just putting 135 on there and doing a set of 10 good negatives will have you burning like a motherfucker
Click to expand...

Probably a dumb question, but by negatives you guys mean up fast down slow right?


Sent from dedication!
 
Dedication777 said:
And this helps for bulking? Sweet okay, I'll give it a go


Sent from dedication!
Click to expand...

It will help maxs more, and that increases size.
. spotters are needed. You load more than your 3-5 max and go down slow and get massive help to top, repeat.




DrOiD BioNiC EF App!
 
negatives are an eccentric contraction which will elongate the muscle and help to add to its growth... its good to do at least one set of negatives every few workouts... i try to hit one to two sets of negatives a week on each body part...
 
dylangemelli said:
negatives are an eccentric contraction which will elongate the muscle and help to add to its growth... its good to do at least one set of negatives every few workouts... i try to hit one to two sets of negatives a week on each body part...
Click to expand...

Okay bro, sounds good. Looks like I'll be doing some negatives.


Sent from dedication!
 
Dedication777 said:
Okay so my goal is to get my chest bigger, upper is my main target, but chest is all around.

My typical workout looks like this.
Flat bench: 225lbs 4 sets of 10
Incline dumbbell: 75lbs 4set of 8-10
Decline dumbbell: 105lbs 4 set of 8
Cable flys: 5 sets of 8-10 60lbs.
Then I do all three hammer strengths.

Okay so for my wanting to bulk my chest is this exercise okay?
If not, what do you recommend.

I ask this because when I do chest at 5 different exercises, 4 sets and 8-10 reps I don't feel I get enough of a workout.. So I'll do push ups or hammer strengths or w/e to make me feel like the workout was good.

Should I just stick to 5 workouts, 4 sets of 8-10 reps??
Or keep just doing every machine lol..



Age:23
Height: 5"9
Weight: 185
Body fat: 9%
Click to expand...


you might be htting the chest too much or did i missread you post , 5 chest exercises plus 3 more hammer strenght ?? try progressive overloading on incline , flat and decline do some weighted dips and maybe flys 6-10 rep range and switch to all dumbells for a few weeks when u go back to bbl's you will have a bit more strenght
 
Last edited:
kc17 said:
you might be htting the chest too much or di i missread you post , 5 chest exercises plus 3 more hammer strenght ?? try progressive overloading on incline , flat and decline do some weighted dips and maybe flys 6-10 rep range and switch to all dumbells for a few weeks when u go back to bbl's you will have a bit more strenght
Click to expand...

Yeah bro maybe I do, I do work it pretty hard, I just feel I dont get enough out of the workout if I'm only doing 5 exercises.. So I do more.
But with the information I got here I did this yesterday for chest

Flat bench: 245lbs 8 times 4 sets
Incline db: 85lbs 8 times 4 set
I did band resistance pushups in between db sets.
Decline db: 105lbs 4 sets of 8
Cable flys 4 sets of 10, 60lbs
Then peck deck 4 sets of 10

Next workout I'm going to do similar
But I'll do incline first, and negatives




Sent from dedication!
 
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