posted Fri, 01/13/2012 - 09:19
1156
Need some help please.
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Whats up fellas I need some help with building my chest. Its one of my weak points of my body. My training is intense but my chest just doesn't seem to want to grow if you guys could suggest any lifts,reps, ect that would b great! Thanks in advance
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I had this problem as well. I found that some of my muscles repond to heavy weight and other respond to high volume reps. When I say high volume I mean like 250-500 reps.....seriously! Try getting on a smith machine bench. Put enough weight on that you will fatigue at around 25 reps. Then bang out as many as you can with only seconds inbetween to rest, then right back to it.Keep going till you get to 250 at least. I did 500 reps 3 time a week for 3-4 months. My chest permantly thickened out. Good luck bro.
when i am focusing on a lagging body part i hit it up twice a week. the second workout is different from the first; i either do completely different exercises, change up the grip and range of motion, and/or increase the rep range. just make sure you give yourself at least 72 hours before hitting the same muscle group again.
sgtstedankoIMO, Adding these into your normal routine, is essential.
MONDAY: HEAVY BENCH DAY: Try lifting with bands attached to the ends of barbell, and anchor em to the floor w/big ass dumbells, power rack, etc. "will give you extra 65-100 pounds resistance at the top" Bring the bar down slowly, but then rapidly accelerate it through the full range of motion. After, place boards, or a "rolled up towel" ranging from 1 inch to 5 inches high on your chest, to Reduce range of motion. <<< Very important!!!
Barbell Bench press: After you warm up, set the bench at a 45 degree incline for 3 sets of 5 reps. Start at your heaviest weight you can for 5. Rest for a couple minutes between sets. Do 2 sets of 6 reps at the same incline. Set the bench flat, and repeat the same sequence. Set the bench at a decline, and do 3-4 sets of 6 reps. Finish by "flushing" Higher reps to increase blood flow to your muscles. Do 2 sets of 10-12 reps apiece, of cable crossovers, in which you bring the handles of opposing cable stacks together in front of your chest. Rest for 1-2 min between sets...
THURSDAY: "Close grip bench day"... Start w/10 pounds more each side than you'd normally be able to do for the reps. Use the blocks, or towel. 3 sets of 5 reps, and then 3 sets of 6-8 reps. rest 2-3 min between sets. Everyweek or 2, lower the board, stops on the power rack, etc, by 1 inch; and complete the same workout:) continue removing blocks until the bar comes all the way down to your chest.
After each, superset with elevated pushups on a bench & military pushups.
• Also try this to increase the weight you can bench by about a 1/4. You’ll need a spotter. Hold the heaviest weight you can handle just a few inches from your chest. It should be so heavy that you can only press it twice at the most. But don’t press it, just hold it for about 15 seconds. Replace the weight and rest for two minutes. Now lie back down on the bench and try to press the same weight. See whether you can do 8-10 reps. Rest for four minutes and do it again...
You probably know that your muscles have two kinds of fibres, called slow-twitch and fast-twitch? The slow-twitch ones are used for low-intensity activity like jogging and walking. The fast-twitch ones enable you to lift heavy loads. Holding the heavy weight for 15 seconds activates your fast-twitch muscles : )
IF TEN - TWELVE WEEK CYCLE. {If cycling gear or not}
{DO THIS 1st OPTION ABSOLOUTELY NO MORE THAN ONCE EVERY SIX MONTHS!}
I pers like to warmup with jumping jacks, unweighted arm circles, and then stretch a little bit.
Dive Bomber Pushups
Standard Pushups
Military Pushups
Wide Pushups
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25, etc ... It's your choice how you get to 200-300).
On Even Days...
Do 200-300 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
Rule:
If maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three to four days off and do Absolutely NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14-16, give yourself the max pushup test again, for 1-2 minutes. Take a look at my posted workout/s, lifestyle, etc, etc, etc. linked @ bottom. There will be something there for you to utilize brother...
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...
Hey mate something to try out next session. I am going to probably have evry man and his dog commenting on this but is works and I will let you think about it. As bodybuilder said slow it down. But thats not it. Don't go all the way up. Only go about 3/4 the way up. If you go any further than that the weight then shifts from the pecs to the shoulders and tris. This keeps constant tension on the muscle and does not allow it to rest. By not allowin the pecs to rest you are placing a greater stress on them, and what does the body do when this happens. It grows to allow the body to cope with the new stress that has been placed on it. The body is homeostatic or homeostasis deoending on the whay it is phrased. It doesn't want to change, so you have to force it by placing stresses on it. I bet you have rerally good front delts. That is beacuse they are taking over and doing most of the work. So again slow it down and don't go all the way up bro. You will feel the difference and also see the difference. Good luck bro
biggerthanyouHit up bodybuilding.com and check out the chest workouts in "kris gethins 12 week hardcore program" shit goes hard bro
OE2000I've used the per-exhaust method with great results. Perform all single joint movements first, flyes, peck-deck, etc. Then move to your presses! You won't be able to move your normal weight, but you can feel those babys poppin! This forces you to concentrate on the muscle! Get to rippin and a tearin!
Push ups until failure in between sets.. When doing dumbbells, on your last rep come down as slow as you can (negative) until failure.
AnonDumbbells, 10 reps to failure every set. Never lock out at the top and stretch and hold at bottom. Pecs themselves are not powerful, it is the assist muscles that generate those big bench press #'s. Big bench guys typically look,,,,well you know.
So get a weight for 10 reps. Use some cables and do not over train the pecs. I do 9 total sets of chest. I want to do more but it just moves me backwards.
Ok wil def take your advice. I think I have been over training them to.I'll update as soon as any progress happens thanks guys!
Could not agree more. Best way to isolate them pecs is to use dumbbells, bench press involve's the delts and tri's way to much. Oh and dont forget to squeez the hell out of em.
thanks for the squeeze too bb will dec do as well as abs advice thanks a ton!
Fuck the amount of weight your pushing. If you realy want those babys to grow slow it down, focus on really feeling the muscle work.
For sure. Thats why I always see the big mother fuckers always pushing up baby weights in the gym.