rate my chest workout

[jumpmaster82]

just wanted to know what yall think about my chest workout.
db bench-3 sets high weight for 4 or 5 reps.1 set low weight for 20 reps
db decline- 3 sets low reps 1 set high reps
Incline- 3 sets low reps 1 high reps
db flys-4 sets of 8
cable crossovers-4 sets of 10
just want you bros opinions.

 

[OMEGA]

Too much

 

[702daswoll1]

I keep my sets around 10-12 for per bodypart. The dumbell movements should be higher reps as well.

 

[holy ghost]

its OK. I think you need more exercises

I stick with 5-8 for each body part


today I did chest and tris but for chest i did

Hammer Strength Incline 1x21 ( extremely light) to force blood
Incline Bench 3x12
Decline bench 3x10
incline DB press 3x12
peck deck flys 4x10
decline flys 3x12
flat bench and slightly angled flat bench 3x10

always rotate machines/db/bar

when I look flat Ill hit up DBS
when I look soft ill hit up Machines
I NEVER EVER do the same workouts one after another

 

[marshallmadman]

The biggest mistake people make in the gym is going heavy and then finishing an exercise with light weight and a lot of reps. This is a CNS buzzkill, and needs to stop. If you want to do high reps, do high reps. If training for size and strength stay heavy as possible for a prescribed rep range.

 

[Nelson Montana]

Pointless. You can do just one exercsie for 10 sets and have a great workout.
You can be using 45 pounds for bench presses for all we know.

 

[holy ghost]

exactly, think about rest pause or forced reps too

 

[DJ_UFO]

wouldn't work for me at all. FOR ME, too many sets, too low reps. For mass and shape, my range is between 7-10 reps, no more than 9-12 sets per muscle.

 

[chazk]

I think You should drop the decline dumbell and barbells
and do weighted dips with the elbows tucked in full stretch at bottom
to get that pec minor to burn.

The dips allow the movement to come past the rib cage and really get that pic minor moving.

Not that declines are bad. I just feel weighted dips target the lower pec development much better (when done correct ).

I do both actually declines with dumbells some weeks but the weighted dips leaned forward and elbows tucked is the most intense of the two excersizes

 

[hyp1]

just wanted to know what yall think about my chest workout.
db bench-3 sets high weight for 4 or 5 reps.1 set low weight for 20 reps
db decline- 3 sets low reps 1 set high reps
Incline- 3 sets low reps 1 high reps
db flys-4 sets of 8
cable crossovers-4 sets of 10
just want you bros opinions.

no offense but you posted this in the wrong forum
you should post that here,next time

http://www.elitefitness.com/forum/weight-training-weight-lifting/

 

[ricorico]

Too much

cmon on now....theres no way anyone can say that his routine is "too much", if i did that routine once a week, my chest would shrink....i do like 6 more sets then that....

 

[holy ghost]

chaz those belts are fucking expensive

and my elbow is a little IFFY to be doing dips

and when i try to squeeze the 45s inbetween my shit

it pulls my mesh shorts off

 

[Pat_McCrotch]

cmon on now....theres no way anyone can say that his routine is "too much", if i did that routine once a week, my chest would shrink....i do like 6 more sets then that....

You have to understand his training philosphy to understand why he says this. i cant go into detail about it and I wont but I have been doing his routines with a lot less sets then I would ever do and I leave the gym in more pain.

 

[CBAR]

You should be way past asking a question like that in a AAS forum. Everybody's body is different and responds different to any excersise, weight or reps. At this point in the game (AAS) you should know exactly what you need to do.

If anything a question asked here for training should be 'I want to make the most out of my first cycle and need to hit the inner/upper chest, what are you guys doing?'

 

[Pat_McCrotch]

chaz those belts are fucking expensive

and my elbow is a little IFFY to be doing dips

and when i try to squeeze the 45s inbetween my shit

it pulls my mesh shorts off

Dont your pants already sag anyways? Im kidding. I agree dips hurt my elbows some but my shoulders more. hey Ghjost whats that site with the 50 lbs of protien? i am almost out homie. hook me up?

Did you find any good wrist straps yet? I hope your shit is feeling better.

 

[holy ghost]

thanks, yeah its way better

but today its hurting I worked the FUCK out of it

its ok, not worried.

yeah
RTOGEAR brand

pm me ill send you the link

 

[ceo]

chaz those belts are fucking expensive

and my elbow is a little IFFY to be doing dips

and when i try to squeeze the 45s inbetween my shit

it pulls my mesh shorts off

you can get one for less than $50

oh, and as for the chest routine...for ME...way too much volume for the intensity level I am training at.

 

[chazk]

chaz those belts are fucking expensive

and my elbow is a little IFFY to be doing dips

and when i try to squeeze the 45s inbetween my shit

it pulls my mesh shorts off

LoL I hear yea.It does stress the elbows.Don't do it if you got crackley elbows
It;s not for everyone.

One way to fix the pants falling off thing is to not use a belt.
But instead use a dumbell and put inbetween your feet.

I will take a small platform about 8 inches tall place under the platform but back about a foot.
take a dumbell and place it on the platform standing straight up and down.
Now hold your self on the dip bar.
Place your feet under the weight on the top part of the dumbell.
keeping the feet together pull the weight off the platform and under the dip bar.

So now your feet are close together one side of the weight is on the top part of the feet ,then the bar itself goes between the feet and the other end of the dumbell is just below the feet.
Now you can pump out as many dips as you can do.then when you get tired pull your feet apart let the weight hit the floor and pump out a few more reps.

I said fuck it and made my own dip belt.
becuase my gym does not have one.
pretty eazy to do with a rivet gun and a trip to low's
http://tinypic.com/view.php?pic=6uhd30m&s=1
Your right they can get pricey but I made mine for around 25$

But I still do the dumbell trick when I want to drop the weight and do a few extra reps.

 

[holy ghost]

give me some tips CHAZ for blowing my upper chest up

 

[chazk]

give me some tips CHAZ for blowing my upper chest up

well for upper chest I only do dumbells.
I did barbell inclines back in the day but found it really used alot of shoulder and left my upper chest not fully worked.
But I find to isolate the upper chest Dumbells allows you to come down sightly below the chest to get a deep stretch.Then when I come to the top I take the dumbells close together then turn the inner part of the dumbells slightly upwards away from the bodyto allow a even more of a squeeze together.Then fully flex and lower.

I also do a "bench drop"
I will start all the way up just shy of a a military position. Do some presses.
Drop the bench back a click ,do more presses, drop the back,do another set and drop it another and so on untill i am almost all the way down and doing a standard flat bench dumbell press. Then raise it a click do a set ,then raise do a set then raise a click do another set and so on Untill I am back up just shy of seated military position once more.
it is a "incline run down and run up " set .

I find my gyms bench has about 5 clicks to it. So a set will be 5 sets down and and 5 sets back up.
A total of 10 working incline sets.
Now keep in mind I just use that as a shocker maybe once every month or so.
When done correct and you isolate the chest and leave out the tricpes your chest will be so pumped up it will be sick.
I often find my chest to get so balloned up that it almost hurts.

I am a oldschool guy I find pumping the shit out of the muscle really stretches the fascia and allows it to grow.
So I often find my self towards the end of workouts doing the last set after the working sets with lighter weight and 12-15 reps just to finish off the muscle and pump blood into it to help with growth

 

[holy ghost]

HOLY SHIT Thats a bad ass thing Im going to try that i have the same thing 5 clicks

ps i start and finish force blood reps

 

[chazk]

but also holy genetically I have always been able to blow up my chest pretty eazy.

In fact I actually decided I have to back off it and allow other body parts to catch up.
just snapped a pic so you can see what I mean.
I had to back off becuase i was looking unsymetric

http://tinypic.com/view.php?pic=7y4dd8h&s=1
(to all the haters yea yea yea I'm fat now and holding water yada yada yads,I need to shave yea yea yea)
keep in mind I have not taken a single drug in almost 9 months.
Been doing a natural lean bulker the last 2 months
I am trying to focus on calves,bicep peaks,rear delts ,midsection ,forarms not that I dont have them I am trying to balance my body and build symetry.

 

[chazk]

HOLY SHIT Thats a bad ass thing Im going to try that i have the same thing 5 clicks

ps i start and finish force blood reps

fuck yea force blood reps !
when you try it going down all 5 cleick then back up don't be surprised if the chest is so tight you can barley finish on the last few sets on the top and have to drop down in weight some.

For me if my muscles do not feel like they are going to explode I just dont feel like i got a good work out

 

[holy ghost]

how many sets per click???

you look good man, you dont have the natural look, congrats, you pulled it off ;]

 

[chazk]

how many sets per click???

you look good man, you dont have the natural look, congrats, you pulled it off ;]

Thanks man I have been eating and eating and eating my ass off
so much complex carbs it's insane.pasta,rice,sweet potatoes,
along with protien every 2 hours.
10 grams of glutamine a day along with 10 grams of creatine.
The key I find is also slamming 50 grams of protien with around 50 carbs 20 minutes before a workout.Sipping on another 50 grams of protien with 50 carbs during the work out with 10 grams of creatine added in and 10 grams of glutamin added,Then chugging another 50 grams of protien with 50 carbs after the workout.
a total of 150grams of whey and 150grams of simple carbs before,during and after the workout.
This keeps the body from breaking down muscle for fuel and makes sure you have plenty of glycogen and amino acids available at all times in the blood stream to shuttle into the muscle.
It seems like alot of work but really it is not. I drink the first drink before i leave the house,with me I take the during drink mixture then carry another mixer cup with the post workout drink powder in it add water chug it then head home for the pwo meal.
I have been doing that pre/during/pwo for the last 2 months and to be honest the gains I have made i would eazy compare it to a mild steroid cycle.
your muscles feel full all the time,the pumps are crazy and you recover pretty quick.

as for the run down set

I do one set of 10-12reps drop the weights
stand up drop the bench a click.
Do this 5 times once for each click. going down then going back up
so it's around 50 reps total on the way down divided into 5 sets
and 50 reps on the way up divided into 5 sets
about 100 reps total.
But the key is that its at a different angle each set i find it really recruits all the chest fibers from the upper chest right at the clavical down to the middle region of the chest.
Just a way of hitting it at every single incline angle available.

Thanks for the props about looking "not natural"
ha ha i love it .The fact is people accused me of steroids long before i ever tried a steroid.
people think I'm on roids now but i am not.
I go full out balls to the walls when i lift ,Not always for the heavist poundage but the fullest intensity ,squeezing the muscle,forced blood reps,
and so on.

 

[holy ghost]

fuck if i drink anything other than water during ill puke but thats tight

i have a HUGE shake with banana oatmeal(3/4)cup 40g 3 blend protein, etc

I have a buddy hold my shit contracted IE when im doing reverse peck deck i have him hold my arms fully contracted so i can smash the muscle to grow

hell yeah