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well i hit my chest hard as hell and go heavy.. most of my chest work is with inclines......can someone just give me there chest routine to look at??? my chest is lacking compared to my shoulders/traps/arms.....
chest and not growing....
- Thread starter The Sun Devil
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louden_swain
New member
Please list your current program. Also, state your weak points in terms of development and points in your form.
Here is my routine:
1. Incline Barbell Presses (once to twice per week)
This involves cycling the reps (hypertrophy and heavy work)
I work with percentages.
My last program was as follows:
1. Incline Barbell Presses - 1 all out set
2. Hammer Strength Flat Presses - 2 sets x 10,8 reps
Here is my routine:
1. Incline Barbell Presses (once to twice per week)
This involves cycling the reps (hypertrophy and heavy work)
I work with percentages.
My last program was as follows:
1. Incline Barbell Presses - 1 all out set
2. Hammer Strength Flat Presses - 2 sets x 10,8 reps
The Sun Devil
New member
ok i am 6''3' 235......solid build.....i am all legs and back when i started lifting it was sqaut/dead lift/ press/rows/
anyways well i start with
DB inclines and do 4 x 6-8
flat db bench 4x 6-8
decline db 4 x 6-8
weighted dips 2 sets of failure
flat bar bell bench .....lower bar to the neck 3x 10-12
flys 2 x 15
anyways well i start with
DB inclines and do 4 x 6-8
flat db bench 4x 6-8
decline db 4 x 6-8
weighted dips 2 sets of failure
flat bar bell bench .....lower bar to the neck 3x 10-12
flys 2 x 15
The Sun Devil
New member
fucking pecs dont like to grow.....
I would say you are doing WAY too much bro...
I would pick two and hit it-
Either Barbell Flat 5x5 and DB incline 4x8 OR
Barbell Incline 5x5 and DB Flat 4x8 but not BOTH
Also, take the incline to like 10-15 degrees (not 30-45)
Decline is okay, but it is mostly just redundant- if you are busting a$$ on the others, you will be out of gas to do it anyway...
If you are busting it hard enough (not questioning your drive at all bro)- you should be dead tired after the 5x5 alone
Flys - dump these unless you have mad mass already
Just my 2 cents...
I would pick two and hit it-
Either Barbell Flat 5x5 and DB incline 4x8 OR
Barbell Incline 5x5 and DB Flat 4x8 but not BOTH
Also, take the incline to like 10-15 degrees (not 30-45)
Decline is okay, but it is mostly just redundant- if you are busting a$$ on the others, you will be out of gas to do it anyway...
If you are busting it hard enough (not questioning your drive at all bro)- you should be dead tired after the 5x5 alone
Flys - dump these unless you have mad mass already
Just my 2 cents...
louden_swain
New member
You have a large build. . thats for sure.
Based on the program you just listed you are using way too much volume.
Cut down the number of exercises and rotate them each week. For example:
Workout 1:
1. Incline Barbell Presses - 2 sets
2. Hammer Strength Flat Presses - 2 sets
Workout 2:
1. Incline DB Presses - 2 sets
2. Decline Barbell Presses - 2 sets
Workout 3:
1. Bench Presses - 2 sets
2. Incline DB Flyes- 2 sets
You can also substitute parallel dips with one of your main core movements.
On warming up
I recommend using 3-4 warmup sets before your main core. On the last exercise #2, it is not necessary to warmup since you already warmed up in the beginning of your workout.
I hope this helps.
Also, work on mechanics and keep the form clean.
Based on the program you just listed you are using way too much volume.
Cut down the number of exercises and rotate them each week. For example:
Workout 1:
1. Incline Barbell Presses - 2 sets
2. Hammer Strength Flat Presses - 2 sets
Workout 2:
1. Incline DB Presses - 2 sets
2. Decline Barbell Presses - 2 sets
Workout 3:
1. Bench Presses - 2 sets
2. Incline DB Flyes- 2 sets
You can also substitute parallel dips with one of your main core movements.
On warming up
I recommend using 3-4 warmup sets before your main core. On the last exercise #2, it is not necessary to warmup since you already warmed up in the beginning of your workout.
I hope this helps.
Also, work on mechanics and keep the form clean.
Sun Devil,
You're currently doing upwards of 19 sets. That's...a lot. It's 10x more than what I do in a chest workout.
I agree with Louden. Pick two exercises per workout, and work them hard for 2 sets apiece. 4 work sets total might not sound like much, but if your pecs aren't growing, a change is in order, yes?
You're simply doing too much work. I commend you for your warrior's spirit, but if it's results you're after, try a much lower volume for awhile.
It'll work.
You're currently doing upwards of 19 sets. That's...a lot. It's 10x more than what I do in a chest workout.
I agree with Louden. Pick two exercises per workout, and work them hard for 2 sets apiece. 4 work sets total might not sound like much, but if your pecs aren't growing, a change is in order, yes?
You're simply doing too much work. I commend you for your warrior's spirit, but if it's results you're after, try a much lower volume for awhile.
It'll work.
The Sun Devil
New member
louden_swain said:
thanx bro......i now just realized i am over training it.....i will try the ideas you guys gave me
D
Debaser
Guest
It should be noted that it is not low volume itself which will cause him to grow. The most important thing he needs to know is adding weight to the bar constantly. Lower volume just makes it easier to do this, and thus more productive. It's much easier to add a few lbs to your bench each week if you're doing 3 sets, and not 10.
Sundevil keep a logbook if you're not doing it now. Do no more than 2-4 worksets. Hell I say no more than 3 personally. But 4 shouldn't be that bad. I want you to increase the weight by 2-5 lbs each session. Trust me when you add 100 lbs to your lift you will see a big difference in thickness.
Sundevil keep a logbook if you're not doing it now. Do no more than 2-4 worksets. Hell I say no more than 3 personally. But 4 shouldn't be that bad. I want you to increase the weight by 2-5 lbs each session. Trust me when you add 100 lbs to your lift you will see a big difference in thickness.
