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What would you say was the best chest routine to use? I feel my chest is lagging behind. could you write sets and reps.
Also time in between sets.
ive been following Arnies chest routine:
Flat Bench Press 6 sets 6-10 reps
Flat flyes 5 sets 6-10reps
Incline bench press 6sets 6-10reps
dips 5 sets failure
Cable x overs 6 sets 6-10reps
pullovers 5 sets 6-10reps
30sec rest in between sets
For mass building stick to basics... heavy flat bench, incline press, incline flyes. Aim for a 4-6 rep range and do 3-4 working sets per exercise and a couple warm up sets.
To build mass, deffinetly stick to mainly core movements (presses). You use the cables and pullovers and all that happy crap when you want deffinition. I also rest about 2 full minutes between sets so I dont get burned out and can be some what fresh for my next set. Use both bar and dumbbells as barbells will build up your strength and DB's will make you control the wieght more and allow for more level lifts w/ bars.
I would also stick to the basic core movements, but i would through in cables every other workout.Your doing 33 sets?? You could be hindering your progress by doing too many sets-- Decrease the volumn.Quote:
Originally Posted by Arniefan
Flat Bench:
8 reps w/ 80% 1RM
6 reps w/ 85% 1RM
4 reps w/ 90% 1RM
4 reps w/ 90% 1RM
Incline Bench:
Same Progression
Decline Bench
Same Progression
Finish with flyes/crossovers, go "lighter" as these are single joint movements.
stick with bench core compund movements. my chest day goes like this for some ideas.
flat bench
warmup 2x15x135
2x8x225
2x6x280
2x4-2x315
incline
1x8x180
2x6x225
1x4x240
dumbell press
2x8x100
2x4x120
flys
3x10x60
weighted dips
4x45x15
if this dont get your chest big nothing will, also if your looking for size keep the rest period like 2min to get max performance out of all sets 30 seconds it to short a rest time, your body have no time to recoup