qZanity's picture
qZanity
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First Pics - Need help with chest and lats

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Hey guys just posted my first pics... http://www.eroids.com/pics/recent-pics-advice-needed

Need help adding size to chest and lats.

My current chest day

-Barbell Bench Press-
60kg warmup 10 reps
100kg 10 reps
120kg 8 reps
130kg 2 reps
140kg 1 rep
100kg 10 reps

-Include DB Press-
3 x 8-10 38kg Dumbells

-Incline flyes-
3 x 10 20kg

Sometimes i throw some decline in there too, I keep it short since i dont wana overtrain... but am i undertraining?

My back workout feels good by the only excerises i do for lats are bent over dumbell rows (kneeling on bench) and lat pull down.

Any advice is appricated as always!

unsungvoice's picture

Ok obviously youre going for strength. Do low weights high reps now. Or drop sets man! Drop sets kill!

david_reynolds's picture

For a big chest, the best things you can do are heavy compound (multi-joint) movements. No matter if you're hitting a flat bench or an incline bench with dumbbells, you have to put extreme stress on the muscle fibers to make them grow.

qZanity's picture

Thanks, Should i hit more weight?

I mean i always do 1RM.. but instead of repping at 10 on 100kg, should i do 115-120 for 6?

swolltroll's picture

imo too much volume with your fly's. Youve got three excersizes relating to fly's.

bent over barbell rows? and deadlifts? Wide T bar machine?
Might want to try this
Deadlift 1 set of 5 reps. Heavy
Bent over barbell- 3 sets 6,4,2
rest 90-120 seconds
Close grip flat bench press 5x5 (goal here is intensity)
Lat pulldown machine- 4 sets- 12,10,8,6
rest 120 seconds
Incline machine bench 8,6,4
DB shrugs: 3 sets of 10

Than maybe on arms day throw some chest in as well, but I bet your back is going to need a week recovery. IMO forget about fly's untill you get you get your close grip bench progressed.

jpal's picture

This is my chest routine

Decline barbell 4 sets 8-12

incline dumbell 4 sets 8-12

incline dumbell flys 3 sets 8-12

pec deck flys 3 sets 8-12

Cable cross overs 3 sets 8-12

and then to finish it off i do 3 sets of pushups to failure

and try to find a good training partner that can really help you push past failure
INTENSITY IS THE KEY !!!!!!!!!!!

JRTX956's picture

Thanks for that info rusty! Gonna add more sets to my routine from now on and stop being a lil girl I am lol...