Help with chest please

[GreMos]

agree with Pete and reduce your reps and add more weight if growth is your goal.

Well that never really did much for me. That's why I train very concentrated movements. Med-high weight for high reps. But slow. So it's like a constant negative.

I never really grew a lot by dropping reps and sacrificing perfect form and all that.. But maybe I can go back and forth between the above mentioned ways.. A month one way and a month the other. I basically train how Kai Greene does.

[mockery]

Well that never really did much for me. That's why I train very concentrated movements. Med-high weight for high reps. But slow. So it's like a constant negative.

I never really grew a lot by dropping reps and sacrificing perfect form and all that.. But maybe I can go back and forth between the above mentioned ways.. A month one way and a month the other. I basically train how Kai Greene does.

this is probably your problem right here, training like a pro when yo u are not a pro...

flat dumbbell bench press is safer then , barbell, incline barbell , flies, and anything done on a smith machine. SO how can you be so bold and say the statements you do?

[GreMos]

this is probably your problem right here, training like a pro when yo u are not a pro...

flat dumbbell bench press is safer then , barbell, incline barbell , flies, and anything done on a smith machine. SO how can you be so bold and say the statements you do?

I know db is, I said bb is prone to cause injury. Not a high high chance but higher than other chest exercises

[baseline_9]

I know there's a thread at the top already but it's not specific too me and I'm not going to steal his thunder.

So my diet is set up by 405 for leaning up but there's no reason in my mind I cant grow it a bit. That and before I started leaning up it was still lacking. So..

Age: 22
Weight 286lbs
Height 5'11"
BF: 25%

My routine is generally:
Decline BB- 4 sets 15,12,12,10
Incline DB- 4 sets " "
Pec dec- 5 sets 15,15,12,12,12
Standing cable flies- 3 sets 15,12,12

Way way way too much volume..... Lets change this up to start with and focus on intensity

Maybe a little variation here and there.

I try an alternate quite a bit. I try pre-exhausting with all kinds of flies first. Then doing bench. I don't much believe in flat bench. It's the most dangerous chest exercise for pec tearing and the most useless for development. I disagree 100% with this statement.... The proble is that people do not know how to bench.... Whats the first exercise that people come into the gym and do... Flat BB Bench press... Yet they have no clue what they are doing... Benching is not just as simple as pressing the weight up and down... Its is a complexed movement and people need to learn how to bench correctly...

I like low incline and low decline. The best of the best. Too me flat bench is for power lifters

this is probably your problem right here, training like a pro when yo u are not a pro... Yes, exactly.....

flat dumbbell bench press is safer then , barbell, incline barbell , flies, and anything done on a smith machine. SO how can you be so bold and say the statements you do?

I have put some bold in above but the first thing to note is the number of sets your performing... 16 working sets for chest is way too much... I would opt to drop that down to between 8 and 10 and really focus on pushing the intensity of those sets...

DB Decline press.... .......2 working sets to failure and beyond
DB Incline Press............ 2 working sets to failure and beyond
Flat Bench (DB ir BB).... 1 working set to failure and beyond
Crossovers................. 3 working sets to failure, 1 of which past failure


Make the sets count.... got to complete failure in the concentric and then get a spotter help for a few tough forced reps... then a few negatives... then maybe a drop or a rest pause....

Just kill the sets but dont do too many

[GreMos]

I have put some bold in above but the first thing to note is the number of sets your performing... 16 working sets for chest is way too much... I would opt to drop that down to between 8 and 10 and really focus on pushing the intensity of those sets...

DB Decline press.... .......2 working sets to failure and beyond
DB Incline Press............ 2 working sets to failure and beyond
Flat Bench (DB ir BB).... 1 working set to failure and beyond
Crossovers................. 3 working sets to failure, 1 of which past failure

Make the sets count.... got to complete failure in the concentric and then get a spotter help for a few tough forced reps... then a few negatives... then maybe a drop or a rest pause....

Just kill the sets but dont do too many

Thanks! But like I said previously this is how I used to train and it got me nowhere fast. Even less so than how developed my pump gets no my chest days now. For me heavy weight and chest is a no brainer for not doing it.

But also like I said previously maybe I can alternate between the two. Since I was getting nowhere and switched i developed a bit more.. Maybe I'll switch back. I'll follow this routine you posted and see where it takes me! Thanks

[baseline_9]

Thanks! But like I said previously this is how I used to train and it got me nowhere fast. Even less so than how developed my pump gets no my chest days now. For me heavy weight and chest is a no brainer for not doing it.

But also like I said previously maybe I can alternate between the two. Since I was getting nowhere and switched i developed a bit more.. Maybe I'll switch back. I'll follow this routine you posted and see where it takes me! Thanks

I didn't see where u stated u used to train like this (HIT)....

In this thread?

There is a big difference between traing heavy and training HIT

[GreMos]

I didn't see where u stated u used to train like this (HIT)....

In this thread?

There is a big difference between traing heavy and training HIT

I do HIIT for cardio.

[baseline_9]

I do HIIT for cardio.

HIT not HIIT...

HIT - High intensity training..... Referring to the style that you train with weights

[GreMos]

this is probably your problem right here, training like a pro when yo u are not a pro...

Lololololol.. That statement made me laugh. So what? When a bodybuilder gets handed a pro card he unlocks cheat codes at the gym? Lmfao. An exercise is an exercise and it not limited to anyone type of person. How does that even make sense... At all? I follow principles he preaches about training. Training is training as long as its done right. As long as you do it within your limits and maybe above and beyond a little (within reason) then you're doing it right. Just. Really? Haha

[baseline_9]

Lololololol.. That statement made me laugh. So what? When a bodybuilder gets handed a pro card he unlocks cheat codes at the gym? Lmfao. An exercise is an exercise and it not limited to anyone type of person. How does that even make sense... At all? I follow principles he preaches about training. Training is training as long as its done right. As long as you do it within your limits and maybe above and beyond a little (within reason) then you're doing it right. Just. Really? Haha

Are u on 4g of gear a week, 20IU of HGH a day and insulin?

Do you have nothing to do except train, eat and sleep?

Do you have the genetics of Kai green?



That is the point this guy was trying to make

[GreMos]

Are u on 4g of gear a week, 20IU of HGH a day and insulin?

Do you have nothing to do except train, eat and sleep?

Do you have the genetics of Kai green?

That is the point this guy was trying to make

Well.. He said 'training'.. Thats the keyword. If he infact wanted to make this point he should have said 'lived' so no. I still think it was... Unneeded at best

[baseline_9]

Well.. He said 'training'.. Thats the keyword. If he infact wanted to make this point he should have said 'lived' so no. I still think it was... Unneeded at best

Your missing the point....

If ur not living like a pro then why train like one.....