Liberator

[havoc]

Here is my chest suggestions, the message was too long for the PM shit, Bump this when you get to let me know. peace
Liberator, here is what I suggest: You need 2 different workouts for your chest, an A workout and a B workout, the A will be totally different from the B as far as exercises are concerned.
Example:
A Workout
Bench Press
Incline Dumbell Press
Flat Cable Flyes
Incline Machine Presses

B Workout
Incline Press
Flat Dumbell Press
Incline Cable Flyes
Flat or Regular Machine Presses

The first exercise warmup with a set of 15, then another warmup set of 7(increase the weight but dont make this a struggle, understand, your just getting your ligaments, tendons and mind ready for your heavy shit), do another warmup set of 4. So you have done 3 warmup sets, your ready for the real shit, next do 2 real sets(heavy) of 4-6 reps each, then end it with a 3rd set of 12 -15 with lighter weight concentrating on form.

The second exercise follow the same guidelines but go to at least 6 reps on the dumbells then hit your set of 12-15.

The 3rd and 4th exercise do 2-3 sets of 12-15, these are your shaping and sculpting, very important brother, concentrate on sticking your chest out and making sure it comes out each rep, nice and slow for 12-15 reps.

I have put together a barbell, dumbell , cable and machine workout for you. What does this mean? You are getting 4 different types of stimulation, each one placing a different type of resistance on your muscle fibers to stimulate growth, thats what its all about. Chest responds best to slow, methodical movements, sometimes you have to let your ego and the how heavy can I go mentality go, tell it to fuck off because all that shit is doing is fucking your shoulder up for the long run and involving secondary muscles.

I believe I have made this easy to understand, let me know what you think. peace

 

[BO-CEPHUS]

Havoc,

How often do you switch between workout A and workout B. Do you do "A" one week and than "B" the next week or do you do something like a couple weeks of "A" and than a couple weeks of "B"?

Hope that was clear. Thanks

 

[havoc]

Workout A one week then Workout B the next week, I train every bodypart like this doing only 1 bodypart a day except I combine arms. peace

 

[tubby74]

Hey Havoc,
How bout posting the rest of the workout? meaning what you do fro the other body parts. I'm looking for something new to do and I liked the chest workout. Please post the rest if you have time.

Thanks
Tubby

 

[Latimer]

He basically just follows the rest of the program outlined in the bowflex handbook.

 

[tubby74]

He basically just follows the rest of the program outlined in the bowflex handbook.

LOL.....actually bowflex works pretty well for anyone over 50. My father bought one. I laughed at first but holy shit the old bastards building muscle!!!!

 

[havoc]

Back A
Deadlifts
Seated Cable Rows
Pullovers
Pullups(bodyweight)
Back B
Bent Over Rows
Pulldowns
Dumbell Rows

Shoulder A
Dumbell Shoulder Press
Lateral Raises
Shrugs(dumbell seated)
Rear Lat raises(dumbell)
Shoulder B
Miltary Press(front)
Single Lateral Raises(cable)
Shrugs(standing, dumbell)

Legs A
Squats(heavy)
Hack Squats
Machine Squats
Extensions
Lying leg curls
Seated leg curls
Legs B
Squats(3 sets of 20 reps)
Leg Press
Extensions
Stiff leg dead lifts
Single Leg curls

Arms, I pick 3 bi exercises and 3 tri exercises and superset them the entire workout, the next workout I dont repeat any of the previous exercises. I have supersetted my arms forever and it works for me, 20 inches cold, ripped to the bone.

Usually going heavy on the first and second exercise, the third and if there is a fourth is pretty much blood work, important though. peace

 

[Liberator]

Havoc

First thanks for the help, I didnt think you would reply, I appreciate that alot.

If I have asked any stupid questions on this board, I apologise for wasting peoples time, I am just trying to pick up as much as I can, there is alot of knowledge here.

Anyway, enough of that, the chest routine looks great, I was thinking of doing an A and B routine, but I didnt know if it was the right way to go. Looks good.

When you say slow methodical, would that be like 3secs or so eccentric/concentric? Whats the best speed and also do you mix up the grip width.

go to failure on all sets except the last set of 12-15?

Thanks again man

 

[havoc]

About the grip width, not too wide, maybe a little bit more than shouder with apart.

Slow and methodical meaning, you control the weight entirely, dont let it control you at all, treat it like a Bitch. peace

 

[Liberator]

hehe

thanks Havoc



I love doin chest but it dont seem to love me yet, hopefully with this kind of treatment we can be best buddies

Cheers!