Please Scroll Down to See Forums Below
My pecs are useless...
- Thread starter JohnRambo
- Start date
I have found that upper and lower pec growth is best produced with some standard exercises along with proper nutrition and recovery.
For example:
(1) Flat bb bench press 3 sets of 8-6.
(2) Incline bb bench press 3 sets of 8-6
(3) Decline db flys 3 sets of 8
Done twice a week.
Last set to failure.
I'm not a fan of spot injections for growth in one particular area. I believe that the injection stimulates the entire body.
For example:
(1) Flat bb bench press 3 sets of 8-6.
(2) Incline bb bench press 3 sets of 8-6
(3) Decline db flys 3 sets of 8
Done twice a week.
Last set to failure.
I'm not a fan of spot injections for growth in one particular area. I believe that the injection stimulates the entire body.
needtogetaas
New member
pec deck flyes.dips,decline bench, all good ways to pirk them big boys up.
JohnRambo
New member
I do what I want/(need), when I want(need) it...
My pec-workout is usualy consisting of 10-14sets, 6-16reps. Primary excercise is either dips or benchpress, and I supplement with incline/decline, flyes etc.
the spotinjection was just a joke by the way, Im to chicken to go through with it...
My pec-workout is usualy consisting of 10-14sets, 6-16reps. Primary excercise is either dips or benchpress, and I supplement with incline/decline, flyes etc.
the spotinjection was just a joke by the way, Im to chicken to go through with it...
DZLS
New member
well, you should be working your chest every 4-5 days... some weeks you'll hit it once, others you'll hit it twice...
i train mine twice a week, Monday i do bench press, incline dumbbell press, dumbbell flyes... Thursday i do Incline Hammer press, and cable crossovers to get the blood really pumping in there...
i do about 4 sets each and vary from 4-12 reps depending on lift... lower range on heavy and high range on light (crossovers / flyes)...
i train mine twice a week, Monday i do bench press, incline dumbbell press, dumbbell flyes... Thursday i do Incline Hammer press, and cable crossovers to get the blood really pumping in there...
i do about 4 sets each and vary from 4-12 reps depending on lift... lower range on heavy and high range on light (crossovers / flyes)...
You may be doing too much volume. Remember it's not the quanity, but the quality of your training. GO HEAVY !!! Stick with major movements like flat bench, incline and decline presses. Spice it up, don't always use a barbell. Try dumbells. I typically only do 4-5 sets of 6 reps. I train chest once a week, unless it heals quicker. Than maybe a second time. Good luck.
Guinness5.0
New member
casualbb said:
^^^^^^^^^^^^^^
seriously, read this post
JohnRambo
New member
I forgot to tell you that every workout has a couple of sets, with either ALMOST max weight in benchpress, or maximum deadweight in dips.
The wird thing is that the pecs are one of my strongest musclegroups, probably the strongest. And the other thing, its the musclegroup that I have best, and quickest contact with.
Of course my fat-prosent which is still to high, put my chest a bit to shame, as it makes the splitt between the pecs shorter and lowers its apearance.
I will read the threads above thanks for the help, so far..
The wird thing is that the pecs are one of my strongest musclegroups, probably the strongest. And the other thing, its the musclegroup that I have best, and quickest contact with.
Of course my fat-prosent which is still to high, put my chest a bit to shame, as it makes the splitt between the pecs shorter and lowers its apearance.
I will read the threads above thanks for the help, so far..
