posted Sat, 11/14/2015 - 09:08
2338
+ 1 Are the basics for chest growth enough?
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I'm no stranger to the gym but I believe many people think that because they have been doing the same bloody things for years that it is the right thing. I attribute most of my chest growth to the "basic" exercises of flat, incline, and decline, exercises and by those I mean barbell and dumbbell. I would appreciate the most honest opinions of what you guys feel are the best for GROWTH outside the above. Cheers, mates.
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I did the basics for years and got big as shit. When I switched it up and started doing reverse grip bench press and chanpains (probably not spelled right) my strength gains started to increase a lot. I focused a lot on dumb bells instead of barbells also.
For some yes others no.
StevebWeighted dips
Basics are best as long as driven to faliure what many do is over complicate things too many exercises and not enough intensity ....intensity, tonnage , volume, ...completely destroying yourself forcing your body to evolve not just survive for next time ..we want to make it grow improve so next time it can handle more not the same ....the biggest challenge is mental going in and giving a max effort every time you walk in the gym like its the last workout youll ever have
DAMN STRAIGHT! Gets the blood pumpin reading that! Knuckles brother!
Hell ya bros were warriors our enemys the iron its life or death let your WILL decide who wins YOU OR THE FUCKING WEIGHT .....BATTLE CRY .....KNUCKLES BOLT
Well put mate, at least in my opnion..."completely destroying yourself forcing your body to evolve not just survive for next time"
I FEEL that even the same exercises are as damn near effective as any can be if worked to proper failure. Your body only builds muscle to what it feels is required of it, so why would it build more if you are not pushing it BEYOND that point...in ANY movement.
As much as you feel you may know, it's always good to hear something that validates what you've already believed. Cheers!!
Any movement to failure causes stimulation but flies to failure vs heavy presses to failure 300 400 lbs you guess what stimulates more fibers ...
As of late I have done higher reps and burns than usual (keep in mind I'm in my 40's) to the point that my chest has felt ready to explode from blood and am feeling like I might be gaining more size as opposed to the usual heavy short reps. You ever feel that starts to do more just because of the breakup of usual routine?
Yes the chg is causing a diff stimulation of the muscle im guessing you might have plateaued at your previous routine...so a chg in reps and exercise from what your used to your able to reach that muscular failure is easier cause your not used to it i do preach high reps low reps mid reps ...diff exercises...diff principles ie rest pause, preexhaustion, drops sets, forced negatives, super sets , giants sets anything and everything to push to failure and beyond but my main point being is basic compound movements with good form doggedly increasing weight overtime there is no substitute we all need to mix it up but you are hard pressed to find a 58'' chest that wasnt built with years of various forms of heavy pressing with max effort
akrain11I think incorporating these can be very effective if you have good shoulder flexibility:
A fly movement (machine or DBell)
A dip with added weight from chains NOT waist belt added weight
A reverse grip press for upper chest
And a personal favorite is a guillotine press ( bringing the bar down to your chin/ neck very slowly, allowing for good stretch of the upper chest. I use only up to 135lb with these. So keep these light!)
Definitely! Good post brother!
Cheers mate! I'm most interested in the guillotine press as I've had at the rest, but I gotta say, my shoulders don't like the idea of that movement and I've tried it, BUT, do you truly feel they are a MASS builder? If I am being honest, I have never given them their proper due to be sure.
akrain11Yes I believe so, I wrote these as mass builders because so many components of mass building comes from the stretch portion of a rep, more so from different angles. That allows for more overall growth!
If I am being totally honest, it's the one bloody thing that I would be hesitant to endorse. Does NOT mean I'm right, mate, only saying this because personally, I feel it puts too much stress in the shoulders, however, I am sure there are many on here that would have a lot of different opinions.
Matter of fact, if any advanced gents on here have an opinion on this I think we'd all love to hear it! (No offense, mate, I only mean "advanced" by stature on this site)
akrain11No worries, that's why I stated if you have good shoulder flexibility. Would never have anyone attempt these otherwise. What works for one person doesn't always work for the next
Nothing much to it. Chest along with any muscle group, needs to be completely exhausted. We all know the exercises for each muscle group. They all are beneficial if utilized with ferocity. Not really focusing on a number of reps...but lifting with complete intense focus till you can't execute one last press, push, pull or curl...then acknowledge the number of reps so as to make sure you push through that number next time. Simple variations in grip make a world of difference as well...attacking the muscle from every possible angle...
And ofcourse the best for growth is food in the correct amounts to support repair and growth...and to keep upping calorie intake as muscle mass is gained to support that newly acquired muscle mass.
Totally agreed, mate! That's what I've done for years, however, I've had trouble buying into the claims of things like pec decks and pullovers, etc....while I don't doubt they're effective, I ask about their comparisons to actual growth movements in your opinions. Appreciate the input as well, mate.
I hear ya brother. In terms of the most growth I'd have to say compound movements which allow us to "move" the most weight overall. Every movement under stress(weight) is beneficial, yet I agree...bench press will give you more chest mass than pullovers, yet pullovers can be utilized as refining that mass hitting the chest at a different pitch and angle. Knuckles brother good topic
Agree with all you mentioned. Adding other isolation movements is to hit the muscle at different angles than your compound movements. They fill out the muscle more IMO. I do that after hitting a good compound movement or two to failure with as heavy weight as I can handle given the rep range I am using that set.
Funny, always when you think you feel you know what you need to, you still catch yourself either learning something new, OR, remembering something you've always known but have, for some reason, put on the back shelf. You're proper on when you say that those extra "movements" hit those parts of the muscle that are usually neglected. So while you may be getting "greedy' and looking for the most mass with the usual movements, it's tough to dismiss how much POTENTIAL muscle you are missing out on by skipping out on those other movements. cheers, mate!
That's the beauty of these forums brother! Discussion when constructive puts focus on all aspects of what's being discussed!
100% truth, mate. I actually felt it might be a "lost" topic which is only one of the reasons I wanted to bring it up. The shit you learn on here sometimes....amazing