my chest

[MilitiaGuy]

hi guys what do u think about my chest workout (once a week)
1-flat bensh press 12-10-8-6-2
2-incline dumbel press or incline barbell press:10-8-6
3-decline barbell press or decline barbell press:10-8-6
4-pullover or pec dec machine :3sets
total sets:14 sets

[Jenseno9]

Personally I dont like to go below 4 reps on bench. Bench press is real hard on the shoulders. Also you might be opening yourself up to some injuries. Obviously you know your body better than anyone else, so if you try this routine and it works go for you then thats great. Good luck newbieguy

[babi]

try this
3 sets of 8 average on flat bench
4 sets of 8 inlcine db press
2 sets of 10-12 decline
5 sets of db flyes and 5 sets of pec deck flyes seperseted together
finish up with cable pullovers
that should put some good size on your chest for now

[Warrior]

What do you want to do in this training cycle? Strength, hypertrophy or endurance?

[Warrior]

Also - what is you current training experience - how many years? Beginnner, intermediate or advance?

[MilitiaGuy]

Originally posted by Warrior
Also - what is you current training experience - how many years? Beginnner, intermediate or advance?

i am 20 years ,9 month exp,6.2'.235lbs.16%bf,1 cycle under my belt,i am looking for adding mass and some strenght

[big N]

try mine
incline dumbells 10,8,8,6,
incline cable flyes 2 sets 10 moderate weight concentrate and sqeeze
flat bench 10,8,8,6
3 sets flyes 10-12
dips 2 sets.

[Warrior]

For mass (and some strength) you must deplete all ATP and CP stores in your target muscle. Giant sets, super setting, drop sets, are all effective advanced routines. Also, your rest intervals inbetween sets should not exceed 90 seconds when training for size. The goal is to burn it completely out.

Since this will tax your CNS you can alternate with basic strength days of a basic Positions of Flexion routine - such as the one you have been on or those posted above. Increase rest time to 3-5 minutes and use low reps for the first to exercises.

To sum it up - each bodypart will have two routines:

A Mass Day: Advanced techniques, short RI, and maximum intensity. Bodyparts rest 5-6 days before working again.

A Strength Day: Basic POF routine using heavy weights and long RI. Focusing on Maximum stregth and recovery inbetween sets. Bodyparts rest 4-5 days before working again.

Because you are a big boy this may be okay for you to use and can push you right along. However, if you start to feel sluggish or overtrained, increase rest intervals, decrease number of sets, sleep more (naps too), and/or eat more. Be sure you have the basic sups: MultiVit, Glutamine, Vit C, Whey Protein... optionally a creatine sup would help recovery and explosiveness.

Do this for 8-12 weeks and then switch to another routine - maybe one for definintion for the meat you packed on with this one

[MilitiaGuy]

thnx for the help i will try it