Critique my chest day.

**Obs** · 11-06-2016, 11:22 PM

Flat bench 3x6-10
Incline bench """"
Decline bench""""
Dumbell flys""""
Dumbell pullover""""
All sets 1 min or less rest, good spotter to help me fail every time, and every square inch of everything I got in try. My bench weight is sitting still while every other group is skyrocketing. My bench is my weakest most embarrassing number and I am doing something wrong! If I do what I feel is a bad set I add another. Sometimes 6-10 turns into 4-12. Rare. I do the pullovers to stretch me out at the end. Someone fix my broke dumb ass!

**Obs** · 11-06-2016, 11:25 PM

One other thing that may or may not be relevant. My chest is always tight somewhat tense. It's like a nervous tic for me.

**Marsoc** · 11-06-2016, 11:36 PM

I will run this throug my scanner and be back tomorrow. It's late. Need sleep ..I would do above head cable pull overs though instead of dumbell pullover where U lay on the bench. Becuase using the lat pulldown machine arms stretched above head and pull over until your arms are in the position where they would be if u we're doing decline fly ..and stop. Don't pull over and bring it all the way to your groin becuase i personally do that all the way down pullover for back day cuz it engages the lats more ..beyond that. I'll be back. I'm tired as shit and rambling at this point

**Obs** · 11-07-2016, 12:10 AM

Originally Posted by Marsoc

I will run this throug my scanner and be back tomorrow. It's late. Need sleep ..I would do above head cable pull overs though instead of dumbell pullover where U lay on the bench. Becuase using the lat pulldown machine arms stretched above head and pull over until your arms are in the position where they would be if u we're doing decline fly ..and stop. Don't pull over and bring it all the way to your groin becuase i personally do that all the way down pullover for back day cuz it engages the lats more ..beyond that. I'll be back. I'm tired as shit and rambling at this point

Will do. I have cable. Goodnight I bed too.

**almostgone** · 11-07-2016, 02:00 AM

Originally Posted by Obspowerstroke

Flat bench 3x6-10
Incline bench """"
Decline bench""""
Dumbell flys""""
Dumbell pullover""""
All sets 1 min or less rest, good spotter to help me fail every time, and every square inch of everything I got in try. My bench weight is sitting still while every other group is skyrocketing. My bench is my weakest most embarrassing number and I am doing something wrong! If I do what I feel is a bad set I add another. Sometimes 6-10 turns into 4-12. Rare. I do the pullovers to stretch me out at the end. Someone fix my broke dumb ass!

Sometimes you just have to change things up a bit. Maybe superset flyes with presses. Hit failure on your flyes at around 5-7 reps and go straight into dumbbell presses without ever setting them down. Since you have a spotter add in really slow some negative only reps at the end of your regular routine. Preexhaust by doing pushups before hitting your chest routine. Lots of different ways to get in extra work.

**shaunjohn242002** · 11-07-2016, 07:23 AM

If your looking to put more weight on the bar flyesaren't gonna cut it. Least it doesn't help me. Could be a lot of things such as form or program you use. Bench press is more about shoulders, triceps, lats and traps than it is about chest. Work on those and your bench will come up.

**Marsoc** · 11-07-2016, 10:32 AM

I say incorporate super sets (same muscle group different workout though) or drop sets , heavy weight high volume. Gota slap them pecs around. Little bit. Treat it like ur old lady. Stress them out lol and u will see
Growt. To be continued

**kelkel** · 11-07-2016, 10:48 AM

Originally Posted by Marsoc

Gota slap them pecs around. Little bit. Treat it like ur old lady.

Wild guess. Your single, right?

**TRA** · 11-07-2016, 11:01 AM

Originally Posted by Obspowerstroke

Flat bench 3x6-10
Incline bench """"
Decline bench""""
Dumbell flys""""
Dumbell pullover""""
All sets 1 min or less rest, good spotter to help me fail every time, and every square inch of everything I got in try. My bench weight is sitting still while every other group is skyrocketing. My bench is my weakest most embarrassing number and I am doing something wrong! If I do what I feel is a bad set I add another. Sometimes 6-10 turns into 4-12. Rare. I do the pullovers to stretch me out at the end. Someone fix my broke dumb ass!

How often do you work chest? I can relate strength-wise, only my problem areas are flexors. Biceps have been a nightmare for me. I did start to see better strength gains when I went to HIT and actually did less volume but in a more efficient manner, and only worked out once per week per body part.

**600@50** · 11-07-2016, 11:05 AM

First off what is your goal? Bigger bench? Bigger chest? Both?

**Obs** · 11-07-2016, 11:15 AM

I want my weight to go up like every other group but yes size would be great.

**Kaido** · 11-07-2016, 12:37 PM

Bro, what I would do is this:

-hit bench on a day on it's own and also hit is one more time, with lighter weight and focus on being explosive, before shoulders.

-What has worked great for me and a lot of friends is this progression model: The WeighTrainer - Fred Hatfield's Peaking Program

-If you also want hypertrophy I would hit it like this on chest day:

Weeks 1-4:
1.Dumbell bench press: 4x8-10, focus on warming up and pre pumping the pecs.
2.Bench Press:Fred Hatfield's Peaking Program
3.Incline Bench: 4x6-8
4a.Dumbell flies:3x8-10
4b.Dips: 3xMAX

Weeks 5-8:
1.Machine chest press: 4x6-8, focus on warming up and pre pumping the pecs.
2.Bench Press:Fred Hatfield's Peaking Program
3.Floor Press: 4x4-6
4a.Incline Dumbell flies:3x6-8
4b.Dips: 3xMAX

Hope it helps

**Marsoc** · 11-07-2016, 01:27 PM

Originally Posted by kelkel

Wild guess. Your single, right?

........yes lol ..I joke. I don't HIT woman.

**Marsoc** · 11-07-2016, 01:28 PM

Originally Posted by Kaido

Bro, what I would do is this:

-hit bench on a day on it's own and also hit is one more time, with lighter weight and focus on being explosive, before shoulders.

-What has worked great for me and a lot of friends is this progression model: The WeighTrainer - Fred Hatfield's Peaking Program

-If you also want hypertrophy I would hit it like this on chest day:

Weeks 1-4:
1.Dumbell bench press: 4x8-10, focus on warming up and pre pumping the pecs.
2.Bench Press:Fred Hatfield's Peaking Program
3.Incline Bench: 4x6-8
4a.Dumbell flies:3x8-10
4b.Dips: 3xMAX

Weeks 5-8:
1.Machine chest press: 4x6-8, focus on warming up and pre pumping the pecs.
2.Bench Press:Fred Hatfield's Peaking Program
3.Floor Press: 4x4-6
4a.Incline Dumbell flies:3x6-8
4b.Dips: 3xMAX

Hope it helps

My next door neighbor does that type of intensity training...
Shes a 95 year old woman ..no offense ladies

**kelkel** · 11-07-2016, 02:41 PM

Originally Posted by Marsoc

........yes lol ..I joke. I don't HIT woman.

Just F'n with ya.

**600@50** · 11-07-2016, 05:40 PM

Originally Posted by Obspowerstroke

Flat bench 3x6-10
Incline bench """"
Decline bench""""
Dumbell flys""""
Dumbell pullover""""
All sets 1 min or less rest,

If strength is your main goal this is way too much volume and too little rest. Training bench and training chest is two different things. If you want to increase your bench you need to modify your routine. One heavy BENCH workout a week. I personally can go a minimum of 5 days between sessions depending on rest and work. Go heavy during this session. Low reps 3-5. I work up to one heavy work set. Do not miss any reps. If you do 5 and think you can do 6 then stop at 5. If 5 reps are easy and you are confident you can do 1 more then do it. Do not miss reps.
Rest between sets are 4-5 minutes. When done with bench do 1 or 2 other auxiliary movements. One to hit shoulders and one for triceps. If you only do one other movement then concentrate on triceps. Finish up with a shoulder width close grip bench for 1 set max if you still have some energy.
If you're after some size then look into alternating power and size focused workouts. Don't go with only 2 or 3 days rest between sessions. If your intensity is what it should be there is no way you're recovered enough after just a few days. Rest between sets on your power days should be 4-5 minutes and on the BB days my preference would be 2-3 minutes. Rest enough to be ready for the next set.
This is just a starting point. There is no magical routine that works for everyone. But there are time proven basics that do work pretty well all the time.

**Obs** · 11-07-2016, 06:52 PM

Originally Posted by 600@50

If strength is your main goal this is way too much volume and too little rest. Training bench and training chest is two different things. If you want to increase your bench you need to modify your routine. One heavy BENCH workout a week. I personally can go a minimum of 5 days between sessions depending on rest and work. Go heavy during this session. Low reps 3-5. I work up to one heavy work set. Do not miss any reps. If you do 5 and think you can do 6 then stop at 5. If 5 reps are easy and you are confident you can do 1 more then do it. Do not miss reps.
Rest between sets are 4-5 minutes. When done with bench do 1 or 2 other auxiliary movements. One to hit shoulders and one for triceps. If you only do one other movement then concentrate on triceps. Finish up with a shoulder width close grip bench for 1 set max if you still have some energy.
If you're after some size then look into alternating power and size focused workouts. Don't go with only 2 or 3 days rest between sessions. If your intensity is what it should be there is no way you're recovered enough after just a few days. Rest between sets on your power days should be 4-5 minutes and on the BB days my preference would be 2-3 minutes. Rest enough to be ready for the next set.
This is just a starting point. There is no magical routine that works for everyone. But there are time proven basics that do work pretty well all the time.

This is making sense. I haven't been doing this high intensity that long. Since I left my rest up of 2-3 min my bench has stayed the same. It just hasn't made sense to me why everything else I do high intensity has shot up in work weight while the bench remained unchanged. Thank you. There is some good info here. I want my bench at 400 and this has been driving me ape shit. Luckily I get pissed enough my chest is getting bigger and my shoulders too. The intensity I run for 30 min makes me damn near ready to pass out by the end. How many sets do you run personally when you work up to a heavy set?

**Obs** · 11-07-2016, 07:02 PM

Another thing that irritates me and always has is I am nothing but shoulders lats and pecs. I am a 200lb brick. My weak point is my biceps and calves aND abs. I just do not understand why I have such an issue on the bench. Hopefully this thread will help me sort this our and I think I'm gonna increase my rest time like 600@50 said and just shoot for strength.

**Marsoc** · 11-07-2016, 07:12 PM

Update on earth gym thread. I did chest today conicidently ..
Check it out I was a little less psyched today after a 1.4 week rest since i been busy. Usually I'm stronger after a long break but I haven't drank my coffee today. Except an energy drink while I was lifting.
So less volume

Check re out maybe get ur self some schooling. lol jk man ..ur chest is looking good though still..lumber jack power..I do tree and masonry work myself

**Marsoc** · 11-07-2016, 07:16 PM

Originally Posted by Obspowerstroke

Another thing that irritates me and always has is I am nothing but shoulders lats and pecs. I am a 200lb brick. My weak point is my biceps and calves aND abs. I just do not understand why I have such an issue on the bench. Hopefully this thread will help me sort this our and I think I'm gonna increase my rest time like 600@50 said and just shoot for strength.

Ur not alone man. I think my upper and middle chest is ok. I need work on getting that cut on my lower chest though. And bulking I put on fat between my lower pec and arm pit. Looks like gyno a bit and well..I gues it all comes in the bulk phase especially coming off a 1.5 year break

I always worked out alone. No spotter so I feel I never got as strong as I should on bench or anything really..and I have t trained since high school 12 years ago or so. Prior to 4 years ago when i got home from prison and was training ..I took the last 1.5 years off doing the dope diet and well...here I am now.

U and me both are working on it. It's there I just need to cut down this 14% body fat. Try using all dumbells also

**Obs** · 11-07-2016, 07:28 PM

I will incorporate dumbells. I appreciate that. I am embarrassed of my bench bad. I grew out of my pants focusing on legs so much I know I let this get worse. Me and a guy I work with lift hard and we were talking about the close grip bench. Definitely going to do that. Good luck cutting down. You do enough cardio I'm amazed you have any fat.

**Marsoc** · 11-07-2016, 07:56 PM

Originally Posted by Obspowerstroke

I will incorporate dumbells. I appreciate that. I am embarrassed of my bench bad. I grew out of my pants focusing on legs so much I know I let this get worse. Me and a guy I work with lift hard and we were talking about the close grip bench. Definitely going to do that. Good luck cutting down. You do enough cardio I'm amazed you have any fat.

If I could have the option of a less massive but lean upper body but have a huge massive set of strong efficient huge legs. I would opposed to the opposite.
I do alot of hard labor but eat so I don't lose muscle. I'm not sure if i don't eat as much ..would I burn fat off first before muscle or would muscle waste away with it somewhat from expending lots of calories. ..
. Well anyways. I'm a easy gainer. I was born 10.5 lbs. I can lose weight also if I strict or even easier doing dope lol but I don't anymore lol. Beyond the leg day sprints etc. I don't do much cardio beyond hard labor. Tilling the garden etc. I will more as I ease more into training like when I was training before I went downward spiral mode . I will start running and rucking up and down horse trails with 80lbs of sand in my MOLLE pack (military pack with exoskeleton rack for weight support and dispearcing ..

i really only carry fat between my pecs and arm pits like I said and a little rear love handle area. Though I have large obliques from side bends. Before I heard to stay away from them since they make u look like U have fat love handles,somewhat. Especially at a higher bf %

**zejj** · 11-07-2016, 08:05 PM

i never understood these mega high volume workouts... in my opinion its better to just stick to 1 maybe 2 compound lifts per muscle group every other day... HEAVY low(er) volume always gave me the best results..

**600@50** · 11-07-2016, 08:25 PM

Originally Posted by Obspowerstroke

How many sets do you run personally when you work up to a heavy set?

I start with the bar for 25 reps. Then 95 for 10 reps. 135 for 8. 225 for 3 and just going at 3 rep sets to the heavy work set. Warm up sets are either singles, doubles or triples only. I don't make big jumps. 40 or 50 lb jumps per set. I never liked the adding 2 - 45s at a time. I'm more comfortable with more warm up sets. Up to a single of 585 would be 13 sets total. But starting at 225 it's never more than a triple and some later sets would be doubles or singles.

**600@50** · 11-07-2016, 08:29 PM

Originally Posted by zejj

i never understood these mega high volume workouts... in my opinion its better to just stick to 1 maybe 2 compound lifts per muscle group every other day... HEAVY low(er) volume always gave me the best results..

If you're training correctly there is no way to hit the same muscle group eod. Your intensity isn't where it needs to be.

**Marsoc** · 11-07-2016, 08:34 PM

Originally Posted by 600@50

If you're training correctly there is no way to hit the same muscle group eod. Your intensity isn't where it needs to be.

Right I couldn't imagine tht lol. I need at least 4 days after leg til they are mildly sore let alone eod ..one muscle group a week. Destroy it and re cover till next week

**zejj** · 11-08-2016, 12:20 AM

Originally Posted by 600@50

If you're training correctly there is no way to hit the same muscle group eod. Your intensity isn't where it needs to be.

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

**Marsoc** · 11-08-2016, 01:24 AM

Originally Posted by zejj

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

Stupidest shit I heard since tlotec the toilet and Bollteds gallon of 10 juice cycle lol

**Marsoc** · 11-08-2016, 01:25 AM

Originally Posted by zejj

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

Ur prob not training anywhere near true intensity. Sure u think u are. But that's the problem. ..u think u are lol

**Livinlean** · 11-08-2016, 01:43 AM

Originally Posted by zejj

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

That is ridiculous. I hope you're joking...

**600@50** · 11-08-2016, 12:17 PM

Originally Posted by zejj

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

Ahhhhhh. I think this grasshopper will never snatch pebble from anyone's hand.

**Mr.BB** · 11-08-2016, 12:27 PM

Originally Posted by zejj

Considering muscle protein synthesis only lasts at the most 48 hours I think I'll stick to eod low volume heavy weight... but hey if you run enough gear you can sit at home and eat shit and still get big..

Beats me why you are still lifting those heavy ass weights...

**TheTaxMan** · 11-08-2016, 12:35 PM

Synthol them

All jokes a side, judging buy your avatar chest is looking great

**zejj** · 11-08-2016, 01:30 PM

The broscience is strong with this thread

**zejj** · 11-08-2016, 01:33 PM

Originally Posted by Livinlean

That is ridiculous. I hope you're joking...

Not ridiculous at all, actually it's a FACT. Jesus Christ I joined this forum thinking there were knowledgeable people here what the fuck was I thinking..

**zejj** · 11-08-2016, 01:34 PM

Originally Posted by Mr.BB

Beats me why you are still lifting those heavy ass weights...

What do you mean?

**Marsoc** · 11-08-2016, 01:51 PM

Originally Posted by zejj

What do you mean?

He means ...if u can just take roids and sit on ur ass and grow. Then why are u lifting same muscle group eod nonstop lol heavy weight at that..why not just sit on ur butt

**zejj** · 11-08-2016, 02:28 PM

Originally Posted by Marsoc

He means ...if u can just take roids and sit on ur ass and grow. Then why are u lifting same muscle group eod nonstop lol heavy weight at that..why not just sit on ur butt

Because I want to be strong? What's the point of being big if you can't lift heavy...

**Marsoc** · 11-08-2016, 04:25 PM

Originally Posted by zejj

Because I want to be strong? What's the point of being big if you can't lift heavy...

I guess ur missing the point lol. Yeh of course I'm all about efficiency Andrew overall balance. But...nevermind lol,

**Livinlean** · 11-08-2016, 10:50 PM

Originally Posted by zejj

Not ridiculous at all, actually it's a FACT. Jesus Christ I joined this forum thinking there were knowledgeable people here what the fuck was I thinking..

So its a fact you can run gear, sit at home, eat like shit and still grow? Please show me evidence supporting your claims. I'd love to see what you look like... Lol