Chest Help

[Bigredbaron]

I have always had problems with developing my pectorals and increasing the strength. It always has been my weakest muscle group which really sucks.

Personal stats: 28 years old, 6'3", 250lbs, 38" waist 32" inseam. I have really long arms and shorter legs for a tall guy. Need some help to how to develop my pectorals. I always switch my chest routine to BB, DB and hammer strength. Currently I believe my max on the flat BB bech is +/- 300lbs. DB's I can start with 65lbs and work up to the 90lbs for about 6 reps. With having such long arms I always have trouble with the chest routine becuz' I always break the 90 degrees and get stuck past that point.

Need some help to define and make those fucking pectorals grow and develop. Any advice would be great. Should I do negatives EOW, reverse grip flat bench, squeeze the pec muscle everytime after a rep and etc... PLEASE HELP!!!!

 

[Bigredbaron]

BUMP

 

[Bigredbaron]

Fuck this section of the board I will post this somewhere else.

 

[Robboe]

what is your current chest routine and weekly split?

 

[Bigredbaron]

My rountine is 5 days on two days off. I work one muscle group per week.

Chest
Back
Shoulders
Legs
Arms
Off
Off

My chest rountine is as follows:

Week 1 - BB Flat bench, incline, decline, cable flyes (incline and flat) and pec deck machine

Week 2 DB flat bench, incline, decline, flyes (incline or flat), pullovers & pec deck machine

Week 3 Hammer Strength flat bench, incline, decline, cable flyes incline and flat and pec deck machine.

I'm not having trouble anymore with the strength but just with the development. Long ass arms.

 

[D00fy]

I dunno but i tried this today pushups with DB's omg u feel like your chest is growing right at the spot......

 

[Robboe]

You're doing too much.

you're strong as a bull and that's great but 5 days straight is taxing on the CNS.

not only that, but you're hitting your arms and shoulders every time you enter the gym.

how many sets do you do per exercise?

i think you should drop down to 3 exercises and do 2 sets for each. and keep the routine the same for at least 8 weeks.

 

[OMEGA]

meat and potatoes chest workout

decline barbell bech press 4sets pyramid in weight.

low to medium incline Dumbell presses. 4sets pyramid in weight.

finish of with cable flys 4 sets pyramid in weight, but flex those puppies every time.

done.....instant chest

 

[Bigredbaron]

Hey Robboe,

I usually do about 1 warmup to begin then 4 to 5 sets per exercise.

Is CNS your central nervous system??? How does this effect my CNS???

When you say drop down to 3 exercises, do you mean 3 per muscle group as I stated above??? On the 2 to 3 sets, how many reps and how heavy??? Do I want to go to failure on each sets and lift heavy???

Do you use any type of supplements, anabolics and/or androgens?

 

[Bigredbaron]

Omega,

On your pyramids I would assume that you would pyramid going up with weights???? On the sets, how many reps and do you go to failure on each set???

 

[Robboe]

Hey Robboe,

I usually do about 1 warmup to begin then 4 to 5 sets per exercise.

Is CNS your central nervous system???

yes

How does this effect my CNS???

If you want your arm to move, your CNS has to co-ordinate it. Lifting weights is just as much CNS as it is musular movements. lifting places a huge strain on your CNS, so doing too much too frequently can result in progress being in hindered and muscle growth even possibly negating. Hence, why steroid users can get away with high, frequent volume but natural lifters can't.

When you say drop down to 3 exercises, do you mean 3 per muscle group as I stated above???

I was under the impression from one of your replies that you were doing up to 5-6 exercises for your chest.

On the 2 to 3 sets, how many reps and how heavy???

that's kinda up to you. You're a strong mofo as it is, so i'm sure you've been doing something right!

Me personally, i do 1 set heavy with low reps, then i drop the weight and go for higher reps - never higher than 12 reps tho, unless working with quads or calves.

Do I want to go to failure on each sets and lift heavy???

yup. On some even go beyond failure via forced reps and negatives. when you feel you need to you can play about with drop sets and super sets if you want.

Do you use any type of supplements, anabolics and/or androgens?



vitamins, glucosamine, creatine and protein powders. No drugs.
[/B]

 

[Bigredbaron]

Robboe


Yes on most of all my exercise I do at least 4 if not up to six exercise per muscle group except arms. Arms I do 3 for biceps and 3 to 4 for triceps. I would have to say that my recover time is a lot quicker than others becuz I some things that I use. I will try this routine and drop the number of exercise down to no more than 4 and go to failure and beyond. Thanks for the help and I will keep you posted.

 

[Lord_Suston]

BRbaron you might want to try a progression system that me and a few powerlifters use when we reach a plateua.
Progression style, aim for an amount of reps to get for each set if you can reach them add only 5 lbs the next week. If you can get all the same amount of reps the week earlier then up the weight again, you'll reach a weight that will take about 2 weeks to get past but a little progression at a time helps. Here's the Math:
Flat Bench 1st set 185 for 15 225 for 10 245 for 6
next week you try 190 for 15 230 for 10 250 for 6
basically you gain a lot of weight on every lift for consistent reps with no flaws in your form. Also try to stick to one routine for more than a week cause your body needs to adjust to a routine for a little while to grow muscle and not be in too much shock, also much of the switching doesn't allow your body to gain the coordination in the movement. Hope this helps. And no I'm not a scrawny kid who reads muscle mags all day but can't lift shit.
5'7-8" 190lbs flat bench 225 for 14 yesterday

 

[Bigredbaron]

Lord_Suston


I don't have a problem with the strength. Will this help me with developing the pectorals??? I want my pecs to stick out and bulge like a motherfu#@er. The lifts are not the problem but it's getting that pec to look like I actually workout.

 

[Lord_Suston]

strength usually correlates with size. Have you seen many small guys squating 315 for 12reps (good Form), nope unless they are powerlifters. Try some dumbell flyes they always shredded my pecs.

 

[OMEGA]

Omega,

On your pyramids I would assume that you would pyramid going up with weights???? On the sets, how many reps and do you go to failure on each set???

yep


set one 20 reps to pump blood in there.

set two 12 reps to get uccostmed to heavier poundage.

set three 8-10 reps just before failure. to really get you ready for a heavy set adn to get you in the right groove for that all out heavy set that will pump tons of blood in your chest.

set four, 8 reps contolled pace...think of your chest as warmed up pistons driving and contolling that weight till you pecs explode.!!!!!!!!!!!

do not do any drop sets or any other fancy stuff.

you want your body to remeber that weight for the next time

so kep track of only the last set on every exercise

I don't really keep track of the cable flys though......those are knid of for fun.

but incline and decline yes.

 

[Robboe]

I have done pyramiding and i have noticed more progression and growth from the method i outlined.

Bigred, if you wanna look like you workout you may wanna consider trying to reduce your bf.

with a waist of 38" i can imagine your bf is quite high. this will be obscuring any definition you may have waiting underneath.

 

[Bigredbaron]

My current BF is 19% and I'm working on that know with my current cycle/program. I expect by the end of April I will be around 10-12%. I would assume this would be a good BF % for my height and weight. (6'3" 250lbs)?

 

[Robboe]

at 19% you currently have ~47.5lbs of fat on you.

to get to 12% you'd have to drop about 20lbs.

230lbs at 12% makes you a big fuckin' boy!

 

[Bigredbaron]

A little T3 and clenbuterol will help me reduce my BF. I was also looking into maybe doing some DNP. I have not decided yet but have heard great things about that drug to reduce your BF very quickly. Thanks for your help Bro.

 

[gettinlarger]

baron, do incline/decline on a separate day and use flat chest for one day, such as ...

monday -
flat bench, db press, cable crossovers/flys, maybe throw some weighted dips in there

thurs -
decline bench, decline flys, incline bench, incline db press, incline flys

working the entire chest in one day weakens it a lot. try the separate day deal and you should see that on the incline day, you should be putting up more weight than if you would be doing it on the flat day. allow soreness to recover also before working the chest again.

hope i could give some good advice man

 

[Robboe]

Gettinlarger, i apologise for coming off sounding asa dick, but that is the shittest advice in this thread.

Big red: for T3 you need gear or else you'll eat away at all your muscles, clen is overrated and not worth the hassle of obtaining it and DNP...just don;t even go near that shit man.

a solid diet and maybe some cardio and ECA near the ned of the cycle will do ya man.

 

[Bigredbaron]

I have decided not to get that poison DNP. I am going to be using the following for my cutting cycle:

100mgED EQ, 75mgED Fina and 100mgED Winnie (all injection)
Stack that with T3 20mcg tabs as follows: 111 222 333 4444 3333 2222 1111 1/2 1/2 1/2 1/2 with clen 2 weeks on and 2 weeks off. Use ECA during the down time on clen. Should get some great results hopefully. Thanks again for all your help and I will keep you posted on my end results.

 

[Robboe]

you seem pretty organised which is a good thing i guess. At least you've done some homework.

take care and good luck.