Chest

[SAGAT]

alright fellas, can y'all give me some input to bring up my chest (and tris too)

this's what I do for chest:
3 sets flat BB 6-8 reps
3 sets incline BB 6-8 reps
3 sets flyes/ DB press 6-8 reps ( I switch those up regularly)

tris:
small grip bench, 3 sets 6-8 reps
tri extension/ kickback/ pushdown (switch these up too) again 3 sets 6-8 reps

these are the bodyparts that are lagging, can some1 give me some input on this? much appreciated

 

[gymtime]

Looks good to me man. Only thing is I'd do skull crushers or overhead extensions instead of the close grip bench for your tris. Since you've got two flat chest excercises going already, including the close grip bench might risk overtraining your chest. Other than that, looks solid to me.

 

[SAGAT]

hey thanks gymtime, funny you should mention the overheads, since I tried them today. Could it be then, that I have to add some volume maybe?

 

[gymtime]

Nope. I think your volume is fine. I do pretty much the same thing you do, rep- and set-wise. I like doing close-grips, but I'll only do them if I'm on a chest and shoulder, back/bi/tri split. That way chest and tris are on different days.

If this is a new routine for you, give it 6 weeks or more. I think you'll be real happy with it.

 

[Ingram]

After working your chest you might want to tri this…. (Anyone catch the witty play on words?)

1 – Cable pushdowns 3 sets (6-8)
2 – Skull-crushers immediately super-setting them with close grip bench. 3 sets (6-8 skull-crushers, 12-15 close grip)

I promise that you’ll walk out of your gym feeling like your tri’s are going to explode.

 

[big4life]

You might want to add some dips to your routine.
Great for the triceps.

 

[Freak Show]

Is this a new routine SAGAT? If not, how long have you been doing it? Remember, just cuz you see everyone else live and die by the flat barbell bench doesn't mean that's the only worthwhile chest exercise. Mix it up. Get into more dumbbell and fly movements. Try some 1 & 1/3 ranges. Try varying your tempos. You're only limited by your imagination. Don't get stuck on one routine for too long. Good luck.

 

[SAGAT]

thnx for the replys bros! hmmm I have to say that I have been doing this routine for quite a while....lets just say its FAR from new, but not really 'old' either. my bench just shot up by 25 pounds so that was a good motivation to keep on goin'!
hmmm yeah I forgot about them dips...and I'l try what Ingram said too...although ive never done skull crushers before in my life (sad isnt it?)
thnx all!

 

[chemical_freak]

Pec Development

SAGAT..I have found that slowing the tempo of my reps, and incorporating a few negatives into my routine has triggered some serious strength and size gains for my chest. Also, weighted dips are AWESOME. Good luck bro

CF

 

[SAGAT]

hmmmm.... so I guess (weighted) dips are a good idea, judging from the replys? negatives are a good idea as well.... also (annoying those questions I know) could it be better to NOT do chest and tris on the same day? cause ive been doing this for a looooong time.
basically my split looks like this
training day1: chest, tris
training day 2: back bis
training day 3: legs (including calves), shoulders
(abs and forearms I train when I feel the need is there, usually at the end of a training) of course, there are enough rest days between these training days.
I also think by looking at my own posts and replys that maybe I need to bring more variation into my training?
thnx all, much appreciated!

 

[enrage]

hey sagat I couldn't resist. i saw your name and remembered that game street fighter. "tiger Uppercut"

 

[SAGAT]

hey enrage hahaha that's where I got the name from! I hope to look just like him one day....hahah then i would kickass!! j/k but i just dug that game up and remembered him as really cool (that, and I have ZERO creativity) anyway, funny you mentioned that!!!

 

[Gullie]

You can try switching to dumbbells. It will give you more stretch and squeeze. Also try switching Tris to another day and this way you can hit them fresh with out them being fatigued. From the look of your workout you might want to seperate legs from shoulders also. Thats just my opinion. I know I wouldnt be able to give anything its "ALL" after training legs.

 

[MonStar1023]

this's what I do for chest:
3 sets flat BB 6-8 reps
3 sets incline BB 6-8 reps
3 sets flyes/ DB press 6-8 reps ( I switch those up regularly)

tris:
small grip bench, 3 sets 6-8 reps
tri extension/ kickback/ pushdown (switch these up too) again 3 sets 6-8 reps

I honestly dont know how you can do flat bb presses and then follow that up with incline bb presses I gotta give you credit. After I do flat barbell my chest is just exausted and theres no way possible I could even think about doing another barbell press after that. If I EVER start off with a bb I always move onto dbs or weighted dips. For example yesterday I hit my pecs and started off with incline dumbbell presses and then moved onto weighted dips and finished with flat flyes. Today my chest is aching. I would just recommend sticking to the basics, flat/incline/decline barbell and dumbbell presses and continuing to MIX IT UP. Variety is key in this sport in my opinion. Dips are very good, flaring your elbows and leaning forward. In my opinion, HEAVY flat dumbbell flyes really force your pecs into new growth.

With your tris it's a little different because you can hit your tris from a variety of angles to spur growth. For example my tris exploded after varying everything up. Lying ez-bar ext. should be the cornerstone of your tri routine though. They can be done on a flat bench or an incline or a decline. I would mix it up all the time. For the most part you can handle the same weight on all 3 angles. Overhead dumbbell extensions are great too in my opinion. Close-grip ez-bar pressdowns are irreplaceable also. Overhead cable rope extensions are also excellent. Go heavy 6-8 reps and maybe 6 total sets per bodypart. Close-grip bench has always been a shitty exercise but that's just me. I have never personally witness anyone build big tris from consistently using close-grip bench. That's just my opinion though. I know a lot of people swear by reverse-grip lying ez-bar extensions which personally I have not tried that much yet. Good luck!

Stick to the basics because theyre what works, don't overtrain, and EAT UP! Pound the weights in the gym then pound the plates!

 

[AMP 33]

I think you should make one press barbell and one dumbell and switch it up like this:
Routine A:
Flat Dumbell 3x8-12
Incline Barbell 3x8-12
Incline Flyes 3x12-15

Routine B:
Flat Barbell 3x8-12
Incline Dumbell 3x8-12
Flat Flyes 3x12-15

Thats what I do and it works for me.