No chest pump

[trikydik]

Today was chest and tri

Started with inline bench, then barbell press, pullovers, flat bench, and fly
The did tri pull down and tri extensions

Tri's and pumped the freaking hell up...pecs, don't feel it....

not sure why... got moobs, but should feel at least something, right???

[wicked442]

Try using db for bp or rev grip bb bench.

[trikydik]

Try using db for bp or rev grip bb bench.

you speaking greek or something?

[wicked442]

you speaking greek or something?

Try dumbells for benchpress and reverse grip for barbell bench press.

[hellomycognomen]

I do chest/shoulders/arms.

After I complete my entire program I go back and do barbell flat bench burnouts.

135lbs x100 reps, then drop to 95lbs x100 reps.

Pump is insane.

[Euroholic]

Your probs lifting to heavy. Lower the weight and feel the muscle working. Try pre-exhausting and up your intensity

[wicked442]

I do chest/shoulders/arms. After I complete my entire program I go back and do barbell flat bench burnouts. 135lbs x100 reps, then drop to 95lbs x100 reps. Pump is insane.

How many sets to get 100 reps?

[hellomycognomen]

How many sets to get 100 reps?

135lbs, usually 6 sets, short water break inbetween sets.
95lbs, 4 or 5.

Sometimes I do pyramids 1,2,3,...10,10,9,8....1.

Only been doing this a short while, so far seeing great results, highly recommend.

I leave the gym looking like a monster from the pump. Craziness.

[hellomycognomen]

How many sets to get 100 reps?

Have you seen youtube CT Fletcher and Mike Rashid? Those mofos are insane!

225lbs for 400 and 200 reps respectively.

That is what I'm aspiring to reach.

[trikydik]

I do chest/shoulders/arms.

can you post your workout?

[trikydik]

Your probs lifting too heavy. Lower the weight and feel the muscle working. Try pre-exhausting and up your intensity

Let me start out by saying, I am not a strong dude to begin with... at 45 I am just now going to the gym and after a year, just now doing free weights.... I am doing 3 sets of 7 trying to build strength...
on barbell press I am doing 50 pounds each - if I lift anything lighter I am throwing it into the air.
On BP, I can do 155 3x7 or I can pyramid up to 175 but my reps go from 10 at 135 to 5 at 175...

So on the BP should I stick to 135 for now and just do more reps?

[wicked442]

Have you seen youtube CT Fletcher and Mike Rashid? Those mofos are insane! 225lbs for 400 and 200 reps respectively. That is what I'm aspiring to reach.

CT Fletcher is crazy. His arm workouts. I like how he says" I'm the boss muther fuker! I command you to grow!"

[hellomycognomen]

can you post your workout?

This is what I do:
Day 1: chest/shoulders/arms
Day 2: legs
Day 3: back
Day 4: legs
Repeat

For chest/shoulders/arms I have 2 routines that I alternate:

1. Chest barbell incline 2 waves of 10/8/6
2. Chest barbell flat bench 2 waves 10/8/6
3. Chest dumbbell floor press 2 waves 10/8/6
-----------------
4. Dumbbell biceps alternating curls x2 sets
5. Dumbbell biceps alternating hammer curls x1 sets
6. Cable triceps pushdowns with straight bar overhand grip x3 sets
7. Cable biceps with straight bar x2 sets
8. Cable biceps alternating hammer no attachment x2 sets
9. Cable triceps single arm pushdowns neutral grip no attachments x2 sets
----------------
10. Shoulder dumbbell raises both arms together, leaning over for rear, then lateral, then front raises x2 sets, after 2nd set I do only lateral and front raises drop sets to failure
11. Shrugs x3 sets max reps
------------------
At this point my workout used to be complete now I add:
12. Chest barbell flat bench 100 reps
13. Reduce weight repeat for another 100 reps
------------------
Last arm exercise:
14. Forearm wrist extensions 100reps
15. Forearm barbell behind the back wrist curls x3sets max reps

[hellomycognomen]

can you post your workout?

Second routine:

Chest push-ups with 40lb vest, I also use pushup bars.

1. Standard 20 reps
2. Standard 20 reps
3. Military 20 reps
4. Military 20 reps
5. Wide 20 reps
6. Wide 20 reps
7. Wide 20 reps
8. Dive bombers max set around 10 usually
9. Dive bombers max set repeat
10. Standard slow 4 seconds down, 4 seconds up, max set
11. Remove vest 100 reps however many sets needed to reach 100

-----------------
12. Biceps concentration curls one arm at a time x3 sets, after last set drop sets to failure
13. Triceps dumbbell lying down skull crushers x3 sets, after last set drop sets to failure

-----------------
14. Shoulder dumbbell raises both arms together, leaning over for rear, then lateral, then front raises x2 sets, after 2nd set I do only lateral and front raises drop sets to failure

[Friesian]

Your probs lifting to heavy. Lower the weight and feel the muscle working. Try pre-exhausting and up your intensity

This here is the truth. I never used to get a chest pump in the past. However, now I do flyes before I do pressing movements. Flyes focus more on your chest and you can force a lot of blood into the muscles with them, especially if you're using cables and really squeeze the weight at the end of lifting part. Then when you come to presses, you won't be able to use as much weight but, you'll definitely feel the muscle working harder.

[trikydik]

I won't go insane with the workout just yet like Hello's above, but I will definitely focus on the BB over BP... anyway it is easier to get a BB bench than a BP bench...

Hello- you should post your entire workout somewhere on this thread... I would definitely like to see your back exercises...

[cj111]

5 exercises is a little over kill for chest IMO.
Warm up, and do two sets to failure, like I mean shit your pants failure. Then after last rep do a negative, pause halfway down, and lower it slowly.
Squeeze every rep at the top as if youre trying to grip a pencil between your pecs( or moobs).

Personally, don't ever do bench press, I think it sucks ass. Dumbells all the way.

[wicked442]

Shit your pants failure. Lmfao!

[hellomycognomen]

I won't go insane with the workout just yet like Hello's above, but I will definitely focus on the BB over BP... anyway it is easier to get a BB bench than a BP bench...

Hello- you should post your entire workout somewhere on this thread... I would definitely like to see your back exercises...

I agree its a little extreme.
You can take away, modify or do something else completely it really doesn't matter.
All that matters is whatever workout you do give it 110%

-Cheers

[hellomycognomen]

Personally, don't ever do bench press, I think it sucks ass. Dumbells all the way.

I love dumbbells also, the only problem is getting them into position esp when you start going heavy. That was my main reason for doing barbell instead.

-Cheers

[hellomycognomen]

Hello- you should post your entire workout somewhere on this thread... I would definitely like to see your back exercises...

Just created blog entries with the workouts.

-Cheers

[trikydik]

did a 50 rep preacher curl burnout tonight. the skin on my arms was so tight, I could barely move my arm... felt like the skin was about to explode...

[trikydik]

did a weak ass chest workout today... tired as a mother (been a long stressful week)...
finished with a 3 x 50 rep set of flies at 50 pounds....

[John Andrew]

I train chest bench press only, dumbbells are all to light in my gym. I work up to 140 kgs from 60 kgs adding 10 kgs per set.

At 130 kgs I am only doing 6 reps and then my max is a single. Then I do sets 4 sets of 6 at 120 kgs

To get a pump I then do minimum of 20 reps at 100kgs for a final 2 sets.

After that I go to Triceps but my chest is very pumped.

Good luck.

John

[trikydik]

I combine chest and tri as well.

My excerise plan is to do the following:

db chest press flat
db chest press incline
db pullover
fly

v bar tri pull down
tri ext

fly burn out 3 x 50

feels good

[marcus300]

Pre exhaust your chest with isolation exercises before the compound, stick with 6-12 reps maximum and make sure you go to true positive failure, don't play at it make it count and you will see your chest explode

[trikydik]

Pre exhaust your chest with isolation exercises before the compound, stick with 6-12 reps maximum and make sure you go to true positive failure, don't play at it make it count and you will see your chest explode

Would flies be good for pre-exhaustion?

[-KJ-]

Would flies be good for pre-exhaustion?

Yes flies are an isolation exercise for chest.

Incline flies, DB or cables. Pec dec machine also.
Feel the stretch be sure to use a slow and control movement.

Think of your arms as hooks and lift the weight with your chest focusing on the contraction at the top.

[marcus300]

Would flies be good for pre-exhaustion?

Yes flyes is ideal just make sure you take them to failure and really stimulate and exhausted the muscle. Don't waste sets and meaningless reps always make that working set count

[NaturalUN]

I had the same problem starting out, I'd go with my buddy who's been going a while and I used to compare myself to him, trying to lift more.
Anyway, the reason I also weren't getting pumps in my chest were down to lifting too heavy & poor form. Since then I've realised who gives a **** about the number on the side, form is 1000x more important , maybe that's the reason you're not feeling the pumps? Cause I do since I've gone back to the drawing board and took 10-15kg off & now I'm lifting what I used to and more but with a lot better form. Progression.

Oh P.S - I do cable crossovers at the very end for an insane pump, I do them in the style of 21's ( if you've heard of them?) 7 from bottom, 7 from middle and 7 from above.