+ 5 My chest routine
Here's my typical chest routine
Incline Dumbell press 7 sets 5 working last set I drop set n run the rack or fst7 medium intensity squeeze at contraction full stretch at the bottom don't lock elbows
Incline Barbell press smith machine
7 sets 5working pure volume this exercise. Drop sets all the way. Pyramid style don't lock elbows
Incline Barbell flys 5 sets medium to max intensity squeeze at the point of contraction full stretch at the bottom do not lock elbows
Hammer strength seated incline press 7sets 5 working pure fst7 10x10x10x10x10x10x15
Medium to high intensity. Do not lock elbows
Dips free or weighted 5 sets focus on a full stretch and never lock your elbows
Pec deck 7 sets 5working focus all on technique and contraction and range of motion. Medium intensity high volume to exhaustion
Cable fly crossovers. Full fst7 here. Medium intensity and high volume. All three angles here brother. High mid low.
Try that for a bit. Your probably doing something similar. Ill mix in some variations to the presses every other session. Ill rest the dumbells touching each other on my chest during Dumbell incline press and press up with them always touching. Focuses on the iner pec. I'll also do seated presses with a barbell. Put one end up against a wall and put a 45 on the other end which I'm holding in my hands as I'm seated in a 90 degree position. Press up and squeeze at point of contraction. I'll also switch up and doing 21's with the incline smith machine barbell press. Do 7 half reps. 7reps from half way up to full extension(never locking elbows) 7 reps full range of motion.
I've even done compound sets with every exercise listed above and push-ups to get some hardcore volume.
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I am going to have to try this, but when i go high volume my pecs hit the wall at least once a month. (They just dont contract any more)
Any ideas how to prevent this ?
I feel like if I did that many sets for any specific part it would grow lol. Nice to always see others opinions.
That'd be like doing 7 sets of squats, then 7 presses, then 7 hacks, then 7 extensions, then 7 leg curls, then 7 lunges. Who wouldnt be sore!?
Speaking for myself here, I know if I was not on gear I would be sore for days.
Pretty intense routine! How bout posting a leg routine? I would be very interested in seeing that.
I think it's too much volume. Maybe this workout would be good to throw in every six-8 weeks, but I feel it's to much volume on a weekly basis. Also, why is there three incline exercises? No flat, or decline? I would suggest different angles for barbell and dumbbell press, and why so many fly exercises? Dips, cable flys, peck deck and incline dumbbell flys? Way to much of volume for that movement.
Just my opinion.
Of course, if it's working for you, don't fix what's not broken.
Thanks for posting
I do dumbell flys on a stability ball(because It puts less emphasis on my deltoids when doing this)
flat bench press
incline bench press
and incline cable work for the chest(not sure the name)
By then I am too tired to do anything else.
I am making very slow gains. And it seems like the little mass I attain goes away quick.
I don't feel the stretch on the negative part of the dumbell flys. But I am afraid to go heavy on any of these exercises because of a bad shoulder.
thats alot of volume over 40 sets just for chest
I tried this last night..... My titties hurt....
this chest routine is no joke I did it today it was supposed to be my late day but I did it anyway I felt so pumped I barely made it through three quarters of the workout you could set it up for whatever your needs are whether you are balking or just trying to cut I definitely recommend giving it a shot
Great.... I am trying it later tonight and this is not the motivation I was looking for! ;-)
I'm really glad he posted this I needed a new change for my chest routine it just wasn't working honestly if you really just concentrate on the movements you'll love the workout I felt great afterwards but I was also very dead
AnonDon't be escared Ese =)
Sniff, sniff, sniff... Ehhemmm.... Okay, I have fully maned up and will be ready to go!
AnonAhahahahaha u can switch the reps up to fit ur needs man. Also maybe eliminate an exercise or two. I've been using this for my ore cutter cycle prep. Once I hit the cycle I should have it dialed in to fit my goals perfectly.
Well I tried a good portion of your routine last night and it kicked my ass (my chest to be accurate). I started with dumbbells, then incline smith, incline hammer, and then dips. I was done after that. My chest was at failure and pumped to the max. I actually feel pretty good today, surprisingly. I'm a bit sore, but it's manageable. I'm excited to keep it up and keep adding to it. Thanks Dr. Danger.
P.S. I only cried twice during the whole routine! And maybe a little after. Man code!
holy s*** now thats a Chest program that will help for sure awesome post
AnonI replied to your PM brother
This routine kind of blew my mind. I was really stunned on how many exercises, sets and reps you were putting into your chest. I am delt dominant and my chest has always been a little behind. I've tried a few different things here and there; some have worked and others haven't.
I'm going to take what you have here and I'm going to start with 4-5 of the exercises and try to build up from there. I'll let you know how it goes.
How long does this routine (as listed) take you to do?
Again, thanks Dr. Danger for posting this. I also feel that exercise routine/training is passed off as a given here in eroids. I know that it isn't a given, especially since what I see every day at my gym (it boggles the mind!). Thanks!
AnonIf alone in the gym I can get it done in 75-80minutes. I don't rest very long. Maybe 30-40 seconds rest. With a full gym 3.5 days. Love golds but hate the people there. All they do is sit around n talk or take pix of themselves. All while bogarting the equipment.
I hate that, people sitting around on machines using phones not working etc. some kid told me I was rude yesterday when I told him to get off the machine. It went something like this:
A n other - "I'm not done with this yet mate"
Me - "yes you are. Sitting there for 5 minutes texting means you're done.
A n other - "that's pretty rude"
Me - "no it's not, but I'm about to be very rude if you're still here in 30 seconds"
That's great. Gym etiquette has gone to hell while I was on hiatus for several years. "The magazine readers" have switched to cell phones, but they're the same fat pricks they always were. Well metaphorically, they only show up for a month or two.
Good to know on the time. Chest is tomorrow, so I'll start then.
I work out at about 8 pm at night, so usually the gym is sparsely populated. Even so, there is always one guy sitting on the machine, bench, etc., that I need, texting for 10 minutes between sets. Never fails.
I work out at a very nice athletic club and I have never seen such crazy, asinine routines in my life. What the hell happened to the basics? Looking at 99% of these people, they need the basics. The sad part is that many of these people have trainers at the gym and this is what they've told them to do. I guess the trainers need to give them some crazy routine to justify the $100 an hour they charge.
They're probably doing "functional training" lol what a joke. (Which if you read the studies you'll find to be completely ineffective. theres actually less muscle activation in both the core and target muscle when doing an exercise on a stability ball)
That doesn't surprise me at all. I have been around athletics (at a high level) and lifting my entire life, but I literally shake my head when I see these people's routine. I guess if they feel like they are doing something, they will keep coming back. The problem is that I never see they improve or show outward results. Anyways, I try not to let it bother me, but it's a loosing battle.
Ya I see that too. Always seeing the same people working with trainers and never making any progress. I always wonder if they feel like they are wasting their money. I think trainers dont emphasize diet enough. Im working on getting my personal trainer cert right now, and I for one plan on getting my clients real results. On the other hand tho just last night on the news it said exercise as easy as gardening helps stave off mental decline in old age. So even if these people arent making a lot of outward progress at least they are doing something for their long term mental health.
Awesome bro thank you for posting this! @levelup was talkin about all y'all's pointers for him on chest and I was gettin jealous :/ haha ill be giving this a try next chest day!
Thank you, Carlos! I'll be the first to say that this seems to a forgotten area here on eroids. We get tied up in our cycles and forget that routines and training are a major factor in getting the most out of gear. (This goes for diet as well) This post motivates me to post my routine that I used for the majority of my show prep.
I like this.... I think I'm going to give this a shot for a couple of weeks. My chest has been a lagging area for a while and something new is always good.:-)
Ssshhhhhh! Don't tell my training coach!;)
AnonLet us know how it goes for you man. Would love to see some more love shown up in this forum. You're absolutely right, we barely focus enough on putting our experience into this forum.
Im def trying this. My chest sucks and needs to GROW
You will def be satisfied. As far as overtraining...that's bs IMO. We are on cycle and should have our nutrition matched to meet the extreme needs. As long as this occurs your body will recover correctly. I appreciate you posting it for everyone Carlos...from the pms I have gotten it seems to be a difficult area for a lot of people to properly develop, especially those who are delt dominant like me
AnonRight on bro I'm just glad you found the routine beneficial. Posting routines aren't IMO meant to be followed to the letter. They're just meant to spur a discussion of ideas and if you can take a few things from here or there heck man we all accomplish something.
You are certainly correct, but I noticed what movements targeted hat I was lacking. There are so many option of what you posted above everyone can find something that works for them. I also started incorporating a wider grip to keep my delts and arms out of the reps and it has provided much better tension on the pecs
AnonLevelUp asked that I post this since he's been using it and says he's doing very well on it.
if I did that I would overtrain - you must have super recovery ability.
If you're sauced out of your mind and you are eating correctly to feed the body the nutrients its asking for in order to recovery them there is no overtraining. That's just my opinion though.
AnonExactly the purpose of AAS. Super recovery abilities amongst other superhuman benefits.
AnonThanks for the amazing contribution brother. As always you are a wealth of information. Great single sentence contribution to Eroids.
Give them a vote if you find it helpful.PermalinkRustyhookerGreat advice!! Folks with slow development of pecs MUST use the above. It's flat out forced reps to grow.