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Chicken Chest
- Thread starter JZ1276
- Start date
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Mr.X
Guest
BadboyAl said:
Just dropped a bomb on you for being a dick...
Bruce
New member
i have tried for years to get bench up. my chest is my hardest part and it was always flat bench this and flat bench that. some people are genetically going to be very strong on that. i hit a plateau and seeked out other workouts. aap gave me this workout and it is working excellent. no clue how my flat bench is max wise but i can see results in the mirror.
5 sets of 10 rep cable flys to get the blood circulating
then
incline dumbells one set 10 reps then 2 sets 8 reps each, then two sets 6 reps each, you will have to drop weights alot but it is an amazing pump and workout. this is just to start cause it will burn you out more. i have now added negatives at the end on flat bench and push ups in between.
quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."
5 sets of 10 rep cable flys to get the blood circulating
then
incline dumbells one set 10 reps then 2 sets 8 reps each, then two sets 6 reps each, you will have to drop weights alot but it is an amazing pump and workout. this is just to start cause it will burn you out more. i have now added negatives at the end on flat bench and push ups in between.
quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."
posted by bruce410:
quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."
this is a really good point. i have been using 110's, 120's, 130's, and 140's for db bench, flat, incline, and decline for the last 2 to 3 years. when cycling i can get the 150's but i'm not getting any stronger than that. i was wondering, why cant i continue up and up and then it hit me. there is no more up for me. now i use different training protocols to make up for the "plateau" because pushing it further ALWAYS ALWAYS leads to tendinitis in the same joints, elbows and shoulders. good point there.
quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."
this is a really good point. i have been using 110's, 120's, 130's, and 140's for db bench, flat, incline, and decline for the last 2 to 3 years. when cycling i can get the 150's but i'm not getting any stronger than that. i was wondering, why cant i continue up and up and then it hit me. there is no more up for me. now i use different training protocols to make up for the "plateau" because pushing it further ALWAYS ALWAYS leads to tendinitis in the same joints, elbows and shoulders. good point there.
mlong23
New member
timtim said:
Don't agree with this. How about you stop using 110's and start with 120's and then try to go up. Overtime you will continue to grow, get stronger and move up in the weight you push. You can't always start out at the same weights when trying to get stronger.
Going from 10-20 lb dumbells may take a person a month to gain the strength required. But then going from 90-100 lb dumbells may take a year to gain the strength needed. It takes longer to gain the strength the heavier you go. And then once you reach a certain age, that will come in to play. So that somewhat validates your point, but I don't agree with it 100%.
There is a section of this site dedicated to training:
http://www.elitefitness.com/forum/forumdisplay.php?f=9
As for your chest ... The good news is you have developed strength. The bad news is the exercises you have slected and frequency ... easily corrected.
What I do not see is the wide, armorplated look with a large rib cage.
This takes chest and back to achieve.
Chest:
Exercise one: BB Flat Bench 3 X 8-6
Exercise two: BB Incline bench 3 X 8-6 (35 degrees)
Exercise three: DB flat flyes 3 X 8
Back:
Exercise one: Front chins 3 X 8
Exercise two: BB Bent rows 3 X 8-6
Exercise three: DB One arm row 3 X 8-6
Exercise four: DB flat bench pull over 3 X 8
Do these every 4 days.
Ascend the weights.
Slow, perfect form.
Find a copy of "Education of a Body Builder" (Arnold) on Amazon.com and use it as your Bible. Used copies sold there are very clean.
http://www.elitefitness.com/forum/forumdisplay.php?f=9
As for your chest ... The good news is you have developed strength. The bad news is the exercises you have slected and frequency ... easily corrected.
What I do not see is the wide, armorplated look with a large rib cage.
This takes chest and back to achieve.
Chest:
Exercise one: BB Flat Bench 3 X 8-6
Exercise two: BB Incline bench 3 X 8-6 (35 degrees)
Exercise three: DB flat flyes 3 X 8
Back:
Exercise one: Front chins 3 X 8
Exercise two: BB Bent rows 3 X 8-6
Exercise three: DB One arm row 3 X 8-6
Exercise four: DB flat bench pull over 3 X 8
Do these every 4 days.
Ascend the weights.
Slow, perfect form.
Find a copy of "Education of a Body Builder" (Arnold) on Amazon.com and use it as your Bible. Used copies sold there are very clean.
posted by mlong23:
Don't agree with this. How about you stop using 110's and start with 120's and then try to go up. Overtime you will continue to grow, get stronger and move up in the weight you push. You can't always start out at the same weights when trying to get stronger.
Going from 10-20 lb dumbells may take a person a month to gain the strength required. But then going from 90-100 lb dumbells may take a year to gain the strength needed. It takes longer to gain the strength the heavier you go. And then once you reach a certain age, that will come in to play. So that somewhat validates your point, but I don't agree with it 100%.
believe me i use periodization and many different training methods. at 5'5", 180 i truely believe i may have taxed out my natural strength. like aap said, people cant just continue to grow and continue to gain strength. the body just cant handle it. as is proof by my experience when i try to push further, i get injured.
Don't agree with this. How about you stop using 110's and start with 120's and then try to go up. Overtime you will continue to grow, get stronger and move up in the weight you push. You can't always start out at the same weights when trying to get stronger.
Going from 10-20 lb dumbells may take a person a month to gain the strength required. But then going from 90-100 lb dumbells may take a year to gain the strength needed. It takes longer to gain the strength the heavier you go. And then once you reach a certain age, that will come in to play. So that somewhat validates your point, but I don't agree with it 100%.
believe me i use periodization and many different training methods. at 5'5", 180 i truely believe i may have taxed out my natural strength. like aap said, people cant just continue to grow and continue to gain strength. the body just cant handle it. as is proof by my experience when i try to push further, i get injured.
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