Filling up the chest, Please help.

[kkobayashi]

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest.

Decline pressing will make your chest look like ass.

What makes you say that? You got some kind of source for that kind of information?

 

[bigdave2628]

Bro, the only way to build your chest is from flat and incline barbell and DB's. If you want that big chest, focus on squeezing the weight up with only the chest muscles not just pushing the weight. And if you cant do that lower the weight. Your in the gym to build muscle not ego.

 

[ajaygill]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

 

[dabuffguy]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

for mass in the chest, 8-12 reps is where you want to be at.

5-8 is more for power than all out mass.

 

[SaiBoT]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

Ok since you can not do dips on your own you should do them first on your routine until you start getting good at those. As much as I love to do flyes, I won t recommend those to you unless you have a nice and solid strength base... So you should be doing dips like this

Monday 5x5 going heavy on dips or assisted whatever you can going all out on the last 2 sets (90% rep max)

Wednesday 5x5 light day with the last two sets with 70% of your best.

Friday medium-heavy day 3x5 2x3 the sets of 3 you will be doing 90 and 95% respectively.

Next monday you should be able to do 5 reps with max weight you have done on friday those 95% will be your new 90%.

If you feel you must do bench presses do them on monday after dips. 3x8 it s enough. trust me that will bring your chest to a growth spree.

 

[holzy3]

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest. The chest needs to sit high and tight. A good chest will have a well developed pectoralis minor (upper pec) and a ful pectoralis major (mid and lower chest).

Decline pressing will make your chest look like ass. Stick to dips if you want a decline movement. I don't do them at all cuz my shoulders don't like them very much. My chest is coming along very nicely. Flat bench and incline bench is all you need. If you are sculpting the chest (aesthetic approach), bodybuilder style, dumbbells are your best friend. This isn't to say you should ignore flat BB press. You should alternate workouts between flat BB and DB and incline DB and BB. Keeps things fresh and avoids plateauing in lifts.

Arnold never did decline press

 

[ajaygill]

Ok since you can not do dips on your own you should do them first on your routine until you start getting good at those. As much as I love to do flyes, I won t recommend those to you unless you have a nice and solid strength base... So you should be doing dips like this

Monday 5x5 going heavy on dips or assisted whatever you can going all out on the last 2 sets (90% rep max)

Wednesday 5x5 light day with the last two sets with 70% of your best.

Friday medium-heavy day 3x5 2x3 the sets of 3 you will be doing 90 and 95% respectively.

Next monday you should be able to do 5 reps with max weight you have done on friday those 95% will be your new 90%.

If you feel you must do bench presses do them on monday after dips. 3x8 it s enough. trust me that will bring your chest to a growth spree.

alright that sounds good, so your telling me not to do the traditnal chest/tri day or back/bie day? wouldnt i still be soar and not fully recovered by the next workout tho?

 

[SaiBoT]

alright that sounds good, so your telling me not to do the traditnal chest/tri day or back/bie day? wouldnt i still be soar and not fully recovered by the next workout tho?

Dips works hard on chest and triceps and note the wednesday is a light day so you can focus better on the technique.

At this point a traditional bodybuilding routine is not the best aproach, it~s like trying to building a house starting by the roof...

Plus ensuring that you concentrate on getting stronger, the muscle gains you will do during this type of workout will be long lasting and you can easily maintain them even if you stop working out for a while.

This scheme came from Bill Starr routines

Check this link to get a better understanding about it
http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

 

[the_alcatraz]

for mass in the chest, 8-12 reps is where you want to be at.

5-8 is more for power than all out mass.

+1

8-12 reps to attain hypertrophy...that's what works for me.

 

[ajaygill]

should i go 8-12 for all muscles ?