Workout's focused on Chest.

[BodyLifter]

Hey guys last time I posted I a had asked you to give me some pointers on my routine, and I was called "Johhny Bravo".

Well I wanted to ask someone who's willing to help, this Q.

I have been at this workout all summer

3 x 8 - Flat Bench DumbBell Presses
4 x 8 - Flat Bench (barbell)
4 x 6 - Declined Bench (barbell)
3 x 8 - Flat Bench Dumbbell Flies

3 x 8 - Barbell curls
3 x 8 - Dumbbell curls

(Every other day)

Now basically im working with a cheap home workout bench.
And I haven't seen any change my form is perfect im lifting only 100 pounds I used to lift 150 but I figure to start back with 100 to get back into it.

I was told that I shouldn't increase weight until I can do everything with exactly 8 reps. I've tried to do everything with 8 reps and well when I do one of the other exercises suffer cause my arms get fatigued.

Im confused as far as what to do to build my chest, and arms. I've been trying to follow some of the diets that I found and was told about. I cut out all sugars that I ate normally and I ate the entire month nothin but chicken, tuna, and maybe i'de break away for some pasta or something once in a while but nothing big. I drank as much water as I could. I kept warm during my workouts I worked out in a sweatsuit everytime I came out it would be soaked.

So basically I feel like i've wasted my time. I really want to try to turn this around I was wondering if someone could help me? I was thinking maybe weights aren't as good as say pushups?

If anyone could help me i'de appreciate it!

Mike

 

[Liftbig]

you do that same workout every other day????

 

[Ish]

What are your goals? Why do you only want to work arms and chest?

 

[Mike_Rojas]

You need to get on a balanced routine. Something that includes:

Overhead Press
Barbell Row
Squat
Deadlift
Bench

Read the stickies at the top of the board for more info.

Diet:
You can't get big by eating only chicken and tuna. You need a balanced diet that includes protein, carbs, and fat.

 

[traineat bigand rest]

It is essential that you perform incline presses!!!

 

[BodyLifter]

Yea I do the same workout routine.

My goals are my upper body it's not where I want to be.

I'll try to change my workout to include those exercises but I was given this by someone who said it would be ok, but now im thinkin he just told me that just to tell me thinking I wouldn't do it.
Thats why it's kinda hard to make up a routine being I know not much about how to go about doing it, because last time I tried I was told my workouts would work a muscle that the next exercise would need and so on.

Thanks for the replies thus far! And i'll definently change from Decline to Incline just to see the difference. The reason I was doing decline was because I was looking for more lower pec definition but it's not working so i'll try the incline.

 

[Liftbig]

go to the training methods sticky at the top of the training forum and read!

 

[Creepusmaximus]

The body develops as a whole. Want a bigger chest and arms gain weight. Work the whole body.

 

[MJBossman]

If you want a bigger chest, work your back especially.

You're doing too much for your chest, just do a few sets of flat bench, incline bench, and weighed dips. And don't do chest and biceps 3 times a week with that much volume per workout. If you're doing that workout, once a week is fine.

 

[BlkWS6]

That is a lot of volume man, especially with the frequency you have going. Also, do you really need to do db press and flat barbell press in the same workout? I would cut down the number of exercises and the volume a little bit. And like everyone else is saying.......make sure you are training everything! Don't be a "charm"

 

[FatRat]

As was hinted at above, bench strength also involves Back, Shoulders, Tris to name just the main muscle groups. I think people said that this routine would not work too well, and now you have the proof!

Why ask the question then ingor the answers because they are not what you want to hear?

Check out the sticky...

 

[IHateCrunches]

What are your goals? Why do you only want to work arms and chest?

Its the california boy workout. didnt you hear of it?

 

[BodyLifter]

Thanks for the info, I promise not to post anymore until I read the entire of the sticky's and come back with a new workout.

 

[FatRat]

Thanks for the info, I promise not to post anymore until I read the entire of the sticky's and come back with a new workout.

Noone has a problem about you anging around and asking questions man, just listen to the advice and you should do really well

 

[wmd]

you seem like you have the right attitude and want to learn... listen to the folks on this board and you won't go wrong...

 

[JollyRogers]

you seem like you have the right attitude and want to learn... listen to the folks on this board and you won't go wrong...

I agree ...

 

[Yarg!]

Dude, I may be just some 16 yr old pinner, but I think thats alittle too much volume. Ditch the BBs for a bit and use dumbells. I use : 12*,10*,8,8 Incline db, 10,8 flat db, 3x6 dips for chest. *= warmup set. Flat just wont hit upper chest as well as incline man, and youre going to need that upper chest for that huge chest you seek.

 

[BodyLifter]

Thanks for the help, also im really trying to do what you guys suggest, it's not that im looking for the easy way out I woulda posted "Steroids" lol im sure I woulda been called more than Bravo lol anyways im still trying to make real full routine thanks alot guys.

Mike