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I would do anythign for a BIG chest!
- Thread starter tommboy
- Start date
Illuminati
New member
cmdubs said:
big bench does not equal big chest. if so, powerlifters would have bigger chests than bodybuilders. stronger triceps = bigger bench
My chest is BY FAR my worst part, weakest too. Everything is growing nicly but chest, im currently hitting is twice a week, dummys on tues, barbell on sat. I always have a problem with my shoulders wearing out (elbows flare out a lot when heavy), so im trying a closer grip and keeping elbows a little tighter so the bar comes down lower on my chest. Usually about 15 sets per session, 9 presses (flat incline decline) and 6 flys (inclines, crossovers or pec dec).
both days are heavy.
On Deca and dbol now, so am trying to get away with some overtraining.
both days are heavy.
On Deca and dbol now, so am trying to get away with some overtraining.
M
Mr_MAX
Guest
YOu people that have trouble with your chest??????
so you feel like you get good pumps.. when you do chest??
is your chest short??? trying to understand.... do you have really big shoulders?
so you feel like you get good pumps.. when you do chest??
is your chest short??? trying to understand.... do you have really big shoulders?
M
musclemuscle
Guest
Breast implants....you will be wearing double d's in no time...lol
M
musclemuscle
Guest
shoot test straight into your heart, you will never worry about your chest again!!
Bro, here is a routine that will help you. But first you got to understand you need to eat good and recover good. Eat 1.5 grams of protein for every pound you weigh. Also, you need to be taking in a minimum of 15 calories per lb of bodyweight too.
Bodyweight x 1.5 = # of grams of protein daily.
Bodyweight x 15 = # of calories daily.
Ok, start resting the day before and the day after training chest. The routine below will give you the benefits of heavy and light workouts.
Week 1 - Tuesday - rest
Wed - Chest workout :
Flat dumbell flyes - 3 sets x 10 reps this is to preexhaust your pecs. Very important.
Incline barbell presses - 5 sets 6-8 reps. Use excellent form. The game here is muscle size, not strength. Though try to add 5 lbs to the bar each workout (which will be every two weeks).
Thursday - rest
Fri -Sat - (workout other bodyparts if you wish)
Sunday - Rest
Week 2
Monday Chest Workout
cable crossovers - 2 sets 12 reps.
flat dumbell or hammer strength presses 2 sets 12 reps
incline flyes - 2 sets 12 reps
Tuesday rest
Wednesday - train another bodypart
Thursday rest
Friday
Chest workout
Pec dec - 2 sets 12 reps at a slow pace
dips - 2 sets 12 reps
cable cross overs - 2 sets 12 reps
Saturday - rest
Sunday - monday - train other parts
Tuesday - rest
Wednes - repeat first workout of flyes and inclines
This will add some serious mass to you if your diet is in check. Do this for two months. Don't worry about training heavy because strength is not your goal.
Also, take 15 mins after each workout and really stretch the chest. PUt some effort into it. Dont just go through the motions. STRETCH!! The looser you get the fascia, the easier it is to grow the muscle. Better yet, while you are stretching one side of the muscle, get one of those cheap little plastic massage tools that look like an oversize Q-Tip and press it down and along the muscle fibers while you are stretching and relaxed. Make sure you go in the direction of the fibers and not against them. Dig it in and push slowly from sternum to armpit area. Row after Row.
Bodyweight x 1.5 = # of grams of protein daily.
Bodyweight x 15 = # of calories daily.
Ok, start resting the day before and the day after training chest. The routine below will give you the benefits of heavy and light workouts.
Week 1 - Tuesday - rest
Wed - Chest workout :
Flat dumbell flyes - 3 sets x 10 reps this is to preexhaust your pecs. Very important.
Incline barbell presses - 5 sets 6-8 reps. Use excellent form. The game here is muscle size, not strength. Though try to add 5 lbs to the bar each workout (which will be every two weeks).
Thursday - rest
Fri -Sat - (workout other bodyparts if you wish)
Sunday - Rest
Week 2
Monday Chest Workout
cable crossovers - 2 sets 12 reps.
flat dumbell or hammer strength presses 2 sets 12 reps
incline flyes - 2 sets 12 reps
Tuesday rest
Wednesday - train another bodypart
Thursday rest
Friday
Chest workout
Pec dec - 2 sets 12 reps at a slow pace
dips - 2 sets 12 reps
cable cross overs - 2 sets 12 reps
Saturday - rest
Sunday - monday - train other parts
Tuesday - rest
Wednes - repeat first workout of flyes and inclines
This will add some serious mass to you if your diet is in check. Do this for two months. Don't worry about training heavy because strength is not your goal.
Also, take 15 mins after each workout and really stretch the chest. PUt some effort into it. Dont just go through the motions. STRETCH!! The looser you get the fascia, the easier it is to grow the muscle. Better yet, while you are stretching one side of the muscle, get one of those cheap little plastic massage tools that look like an oversize Q-Tip and press it down and along the muscle fibers while you are stretching and relaxed. Make sure you go in the direction of the fibers and not against them. Dig it in and push slowly from sternum to armpit area. Row after Row.
