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Thread: mass for chest

  1. #1
    heytheresmoker is offline Junior Member
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    Exclamation mass for chest

    im looking to gain some more mass in my chest and i wanted to know what would do that better dumbs or bar bench press...also how many reps should i be getting out in how many sets...thankx to whoever helps

  2. #2
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    When i added flys to my chest workout i noticed a difference almost immediately, As for the sets, i go 6-8 to failure each set. Ime dumbs will be more effective the just barbell due to the fact that you get more range of motion, i use barbell for warm-ups.

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    Tapout's Avatar
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    i do flat bench 10 sets counting warmups with reps going from 16-20 warmups to 8 reps work set,2- 5rep work sets and usually a 3 rep work set and sometimes a burn out set
    thats usually all i do, sometimes i do a couple sets of flys and very occas. i do inclines

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    Builder15's Avatar
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    Neither dumbbells or barbells will give you mass in your chest, its all about shocking your chest, giving it something new. Try something like this, for a few weeks try using barbells, then to shock your chest you switch up your routine a little and switch from barbells to dumbbells, your chest will not be used to it and create a new threshold of pain and growth!

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    heytheresmoker is offline Junior Member
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    hey thankx for replying everyone...Builder i did that exact thing at the gym today and it worked out good..ill see how i feel tommorow...hopfully im sore...
    whats your routine for arms??

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    Builder15's Avatar
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    You want my routine for arms? Well im not sure if your asking me but ill post it anyway so here it is:

    Biceps

    Preacher Curls - 4 Sets
    Standing Concentration Curls - 4 sets ( attach handles to the high pulley machine, and perform curls like you are doing a bicep pose for someone ) Hold at peak contraction for 5 seconds
    Cable Curls - 4 sets, supersetted with the standing concentration curls, provides and incredible pump!'
    Barbell/ Dumbbell Curls - 3 descending sets of curls, use the barbell for some workouts and dumbbells for others

    Triceps

    Weighted Dips - 5 sets, great mass builder!
    Seated SkullCrushers supersetted with Rope pulldowns - 3 sets
    Kickbacks supersetted with One handed cable pulldowns ( put a handle on the high pulley machine, and do it like a normal tricep extension only one handed ) - 3 sets
    Flat Bench skullcrushers - lay on a bench and either use a barbell or the low pulley on a cable machine, switch it up each workout for variety.

    This is not the routine i always use, its just what i am using now. I like to switch my routines up to keep shocking my arms!

  7. #7
    heytheresmoker is offline Junior Member
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    thanks alot ill try it out tommorow...how about sholders how many sets do u do...i only do 12 set...im not big on sholders but want to start getting mine bigger

  8. #8
    Builder15's Avatar
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    I do about the same, mine are usually anywhere from 12 - 15 sets, very rarely will i do more. Well im going to the gym now, so ill be back in about and hour, little more. Catch ya later.

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