Chicken Chest

[abomb]

its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

I agree totally. I hit the flat bench heavy about every third or fourth chest workout. Shocks my chest so bad I stay sore for a week. However, the bulk of my chest workouts are with dumbells, cables & dips. Check my pec transformation...

 

[mlong23]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

Agreed. Plus chest for some don't show as well until they start gettig leaner. If you start leaning out, your chest will look better.

 

[JZ1276]

I agree totally. I hit the flat bench heavy about every third or fourth chest workout. Shocks my chest so bad I stay sore for a week. However, the bulk of my chest workouts are with dumbells, cables & dips. Check my pec transformation...

damn bro..how long did that transformation take? thats a huge difference.

 

[instant.muscle]

screw declines, total waste of time. People like declines because they can move alot of weight due to the short range of motion but they are primarily working the lower chest. Nobody needs to work lower chest, gravity takes care of that. Stick to lots of incline movements with flat bench in there as well. My chest isn't the best in my gym but it's better than most in there and of the people that have a better one, none do declines. Fuck declines, fuck smith machines and fuck Hezbollah! Oh yeah, and fuck Shelly Myers for breaking up with me in the 6th grade!

i like decline cuz it gives me the cut V at the bottom of my chest, i incline more than i decline and flat, its weird

 

[abomb]

I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

1. Quit eating fast food. It's bad for you and makes your body look like shit.

2. Lower the beer intake. Empty calories make a perfect dough boy.

3. Drop the whole milk. Start mixing your protein with cold H20.

4. Quit doing steroids for the moment. Take 6 months to a year off to hone your diet skills. Cardio that fat off. You gained 35 pounds of shit. Lose it all and then use steroids to leanly bulk back up.

5. Good luck. Dieting and cardio is the hardest part of the game.

 

[JZ1276]

well, like i said ..only a year ago i was 160 lbs....thats pretty lean right? (I'm 5'11") and my chest probably looked worse.

 

[OMEGA]

leern how to perfect dumbell flys and cable flys

asfar as presses learn how to perfect incline db presses

 

[abomb]

damn bro..how long did that transformation take? thats a huge difference.

14 months of diet, cardio and correct training. After I got rid of the "dough" I started to bulk back up slow and lean. Started at 200 in the first pic. Stripped down to 168. Back to 190 currently. Im 5'11. You and I have about the same build bro. Once you get in the "groove" one year goes by quick. Don't expect results overnight. Take pics every month or so and track your progress. You need to be in ultimate cut mode, so focus on getting lean.

 

[Mr.X]

I wont go into the diet aspect, but I'll tell you the trick I used to build my chest and the pecs of even my smallest clients (guys under 140lb.)

-Flat bench press, going up to 80% of max (need a spotter), drop-sets
-Incline dumbell press, 80% of max for reps, 90% of max negatives
-Flat dumbell press, 80% of max for reps, 90% of max negatives, 1 rep MAX with spotter - do negative
-Cable flys (ever see the famous arnold pics?) with a strech , make sure you get a good strech on this one, and do a few negatives
-Dips (hardest if you're heavy)

-flat dumbell flys , 60% of max for 10-12 reps, really squeeze these out

-Decline bench press (wide grip) - 60-70% of max for reps , 80% of max for negatives

 

[BadboyAl]

damn that is one ughly ass chest.... grow some titties newb....

fat bastard stop eating mcdonalds all day..

and listen to your training buddys. if they have big pecs, must be a reason that your not getting it!!!!

your probably gentically screwed for life... with a face like that looks like your missing a few genes!!