Newbies please read..maybe vets too

[Kakdiesel]

I just wanted to comment on something that I have learned...

Some of you might think that steroids/anabolics or any drugs are going to help you improve on a certain muscle.

Lets say, someone wants larger biceps, so they spot inject something there, thinking that will help. Yes it will, help but do not give up on your body and training techniques before you go this route.

See, for me, I've always had a problem with my chest. I would bench, and do flies ,etc. til the cows came home and nothing.

But I took the advice of some others, and finally changed my chest workout routine and BAM! Chest exploded.

I started only doing incline db bench presses instead of barbell inclines and flat bench press.

As soon as I started focusing on this. My chest has grown ALL AROUND. The upper and mid and lower pecs have just grown immensley due to ignoring the myth that flat bench press rules all.

Honestly, newbies, or anybody else, this has changed my chest forever. I have packed on serious mass on my chest (my number one problem area) just by changing my routine.

consider this before drug use.. Thanks

Kak

 

[maxellyz]

Thats some good info kak and im sure it will help some people with similar problems u mind sharing your before and after training programs....

-Max

 

[Kakdiesel]

Heres what my training for chest day use to look like:

4 sets of Flat barbell bench
4 sets of incline barbell/db bench
4 sets of flat db flies
4 sets of cable cross overs
4 sets of machine pec deck
2 sets of dips


i figured, well the flat benching and hitting the middle pecs would push the mass of my pecs outwards so i'll have a larger chest...

Then i learned some things and this is what has worked for me..like magic almost!

5 sets of incline db bench
5 sets of incline db flies
4 sets of flat db flies
4 sets of machine (hammer strength) flat bench
3 sets of machine (hammer strength) incline bench (i go back to upper pecs because they are rested a bit and hit them hard one more time)
2 sets of dips


By focusing on the upper pecs, my chest looks so much larger and by focusing more on the flat db flies, my mid and lower chest have grown.

I believe that the flat bench and flat bench exerices focus more on the shoulders. By isolating the middle pecs with fly movements, i think that that is what has helped with my growth along without overtraining the triceps/shoulders/middle pecs all at the same time.

 

[alien amp pharm]

True, and also keep in mind that how well a body-part develops varies from individual to individual. I have always had a great chest, even when I didn't work it out well. However, I can't get my traps to grow at all! My workout partner has a poor chest, but awesome traps even though he hardly ever works out traps and tries everything on chest.

I do agree that experimenting and varying different exercises is a smart idea to improve one's problem areas.

 

[FatChops]

drop sets...

Do you guys do drops sets for chest..or negatives? If yes when do you do them, at the end of your workout?

 

[Nathan]

Holy shit that's a lot of sets. Well, if it's working stick with it for now. You may wanna try lowering the volume after a while. It may keep you growing.

 

[The Almighty]

On a side note...what has REALLY started to work for me is low incline db presses. It is actually just one or two notches above flat. I have found that it has relieved so much pressure on my delts and I am getting great results on my upper chest.

 

[alien amp pharm]

On a side note...what has REALLY started to work for me is low incline db presses. It is actually just one or two notches above flat. I have found that it has relieved so much pressure on my delts and I am getting great results on my upper chest.

Incline dumbell presses kicks ass! I started doing them and love them. Screw the flat bench for a while I say. BTW, what machine do you do those "low presses" on Almighty? My gym's adjustable bench's only go down so far (about a 30 degree angle)

 

[The Almighty]

Incline dumbell presses kicks ass! I started doing them and love them. Screw the flat bench for a while I say. BTW, what machine do you do those "low presses" on Almighty? My gym's adjustable bench's only go down so far (about a 30 degree angle)

We have a regular flat bench that has 6 or 7 notches on it...so it can go from full flat to a 90 degree bench. I simply place it up one notch, so its about 1/3 the degree of an actual standard incline bench.

 

[alien amp pharm]

We have a regular flat bench that has 6 or 7 notches on it...so it can go from full flat to a 90 degree bench. I simply place it up one notch, so its about 1/3 the degree of an actual standard incline bench.

I hate my gym! We don't have those benches and don't have half of the other stuff that would be nice. They seem to always buy some new gadget/machine that's suppose to work magic, but in reality they're just pieces of crap. Sad thing too is it's about the biggest gym where I live

 

[ZKaudio]

I never go over 3 sets and mi chest es grande

 

[RussianBro]

good info, bro...