Chest mass?

[ebomb6789]

I am trying to add mass to my pecks and definition. Anyone have a good routine for chest I am going to mix it up?
I am 6' 195 lbs and on my first cycle. I have been lifting for years though
Bench
4 sets 10 reps 180lbs
Decline Bench
4 sets 10 reps 180 lbs
Incline bench flys 4 sets 10 reps 35lbs each arm
Cable cross
4 sets 10 reps

[rar1015]

Personally i found that for me using dumbells is a lot more effective.

[ebomb6789]

Should I just try the same routine just with dumbbells instead of a straight bar?

[rar1015]

Give it a shot man. I started doing this a while ago and it works great for me. I do each set until i fail but thats up to you if you want to do that. I usually use dumbells for incline, flat, and decline then i go to the hammer strengths and sometimes cables. I also still use the straight bar just not as much.

[ebomb6789]

I will give it a shot this week thanks

[Undecided09]

**** decline, thats what I say...Decline is the same thing as flat, only it shifts the secondary muscle group to all tricep...Stick to Incline, Flat, and Dumbbell fly's for your mass builders...

[rar1015]

**** decline, thats what I say...Decline is the same thing as flat, only it shifts the secondary muscle group to all tricep...Stick to Incline, Flat, and Dumbbell fly's for your mass builders...

I disagree about the decline thing. Decline will shape out your lower pecs more and it also hits more muscle fibers than flat does.

[Warrior]

Seems like too much volume. Are you progressing in strength with that split?

[ebomb6789]

Decline seems to effect my arms more then my chest is that normal?

[Warrior]

Decline seems to effect my arms more then my chest is that normal?

Just stick with flat presses - they recruit the pec major quite well.

You can try decline flyes as an alternative but IMO, many don't need the decline angle at all. An over-developed pec major (lower chest) is usually the problem... is your chest top heavy?

[ebomb6789]

No I would not say its top heavy, I would like it to be more so

[Warrior]

No I would not say its top heavy, I would like it to be more so

Honestly - try and cut some of the volume you are using (if you are not satisfied with your current split), hit your chest hard and heavy with a progressive approach using just Flat Barbell Presses and Incline Dumbbell Presses for a few months... two exercises to give 110% maximum effort. Keep an accurate (written) record of your loads, reps and sets and see if you can keep progressing. Don't try and add too much at a time... set a goal for a certain percentage gain every week.

Sometimes "less = more"... actually, many times it does... many times people need more method to their madness - not more exercises.

[ebomb6789]

I will give it a shot and keep you posted thanks for the help.

[Undecided09]

Decline seems to effect my arms more then my chest is that normal?

Exactly my point Rar....As warrior pointed out, decline flys are ok to switch up the chest angles, but as for mass building, decline presses are pointless...Also, if you know the science of the chest, the chest is broken up into two parts, upper, and middle, there is no lower...The pectoral minor is below the major, but it "stems from the third to fifth ribs and converges at the shoulder blade (scapula), which it moves up and down." And i highly doubt you feel any stress in your shoulder region when doing decline, you shouldn't anyways, it shifts all the secondary weight to tri's...

~M.A.D.

[rar1015]

Well excuuuuse me!! I guess everyone is different.

[ebomb6789]

Anyone like cable crosses?

[Undecided09]

I like em to finish, really fill up ur chest with some blood and sustain that pump, not as a mass builder though, personally...

[cherokee6]

When I was first introduced to this site and truly focused on lifitng to my full potential part of my goal was becoming bigger and stronger (most notably in the chest and legs). Here at school we have many knowledgable who have dedicated their lives to fitness and one gave me a Muscle Media article "Add 50 lb to your bench". If you simply do a google search with something to that affect in the search you will find it.

I modified it here and there to better suit my needs and to meet my bodies fitness level, which I am proud to say, has sky rocketed. Since Oct. 30th of last year I have grown mentally and physically stronger--going from 185 w/ 9-10%bf to 210 w/11-12%bf and learning so much about how my body works. I will dig up my exact workout as i began it...and get that up in a lil I hope. Good luck with whatever you do.

[cherokee6]

.................................

[cherokee6]

.......................

[cherokee6]

FIRST DAY OF CHEST (Mon)

Chest

Warm up: Bench Press 4 4 to 5

Bench Press (Workouts # 1, 3, 5, 7, 9, 11, 13)

Decline Dumbell Press 3 8

Shoulder

Dumbell Side Raise 3 8

Triceps

Skull Crushers 3 8
+Close Grip Press

Reverse One Arm Cable Ext. 3 8


SECOND DAY OF CHEST (Thur)

Chest

Warm up: Bench Press 4 4 to 5

Bench Press (Workouts # 2 ,4 ,6, 8, 10, 12, 14)

One Arm Incline 3 8

Sholder

External Dumbell Rotations 3 8

Tricep

Reverse Close Grip Bench 3 8

Dips (Weighted) 3 8


In the article are given progression charts. These charts are as close to having a personal trainer as you'll get without the expense. From beginners to advanced lifters...this WILL benefit you if you wnat size and incresed strength in your chest...I'll be working like hell to get as close to crackin 400 lb on bench by the end of the school year. Very feasible in my mind given the gains that I have made. At the very least it's an interesting article that will guide you and hopefully help in some way. Once again...good luck.



PS

Sorry for the two other posts. Apparently I Triple posted so rather than wasting the limited space on the world wide web....i used excessive dots... peace

[THE_DOME]

i wouldnt to 4 sets of 10
this is what i have been doing
do sets like a 15, 12, 8, 4

once i am warm with a db bench the rest of my workouts are one set of 12-15 then one heavy mofo 4-6 thats how yates did it maybe 15 set at the most

[mick-g]

Bro, you have to increase you weights per set, and wait at least 1-1/2 to 2 minute between sets and do them slow and on the neg. Supersets and to failure. What your doing is only going to tone you up at best.

[Warrior]

I guess everyone is different.

Exactly... different muscular ability, different neural ability, different structural ability... there is no one-size-fits-all when constructing an effective training split.

[ebomb6789]

I wish it would be that easy. I dropped the decline bench today and did incline press with free weights, bench with straight bar, dumbbell flys, and cable crosses. The best workout so far.