chest w/o. too much?

[GunTotingHipGangster]

i weigh 88kg (195 lbs) and bench 144 kg (315 lbs)

i don't write down what i do week to week, but i remember nearly all of it. if you cant remember what you do i'd suggest writing it down...remember the key to seeing gains is doing more each workout than your previous one

this is my chest day
Incline bench: 10, 8, 6
Flat bench: 8, 8, 6
Decline bench: 8, 8
Incline Flies: 8, 8
then i usually do 3 sets of pushups till failure, but i really only consider them to be more of a cool down rather than working sets

[GunTotingHipGangster]

A, It is too much. But maybe not for you because you are probably lifting like a pussy, which in turn allows you to do 25 sets for chest and not over-train.

B, you're a douchebag. If you don't want the advise then why the hell did you even post this?

P.S. Soccer is for fags!

this post is completely unnecesary

this thread is for advice, not for flaming

[spencer]

A, It is too much. But maybe not for you because you are probably lifting like a pussy, which in turn allows you to do 25 sets for chest and not over-train.

B, you're a douchebag. If you don't want the advise then why the hell did you even post this?

P.S. Soccer is for fags!

look u little prick u sound like a right twat so take ur stupid arse some place else and bore them.

btw who taught u how do weights properly? or r u one of them people who were born with the highest knowlage possible on every thing.

[spencer]

this post is completely unnecesary

this thread is for advice, not for flaming

perfetic man

[spencer]

i weigh 88kg (195 lbs) and bench 144 kg (315 lbs)

i don't write down what i do week to week, but i remember nearly all of it. if you cant remember what you do i'd suggest writing it down...remember the key to seeing gains is doing more each workout than your previous one

this is my chest day
Incline bench: 10, 8, 6
Flat bench: 8, 8, 6
Decline bench: 8, 8
Incline Flies: 8, 8
then i usually do 3 sets of pushups till failure, but i really only consider them to be more of a cool down rather than working sets

im just trying to keep my body in good shape and getting fit as. cheers for post too

[spencer]

i weigh 88kg (195 lbs) and bench 144 kg (315 lbs)

i don't write down what i do week to week, but i remember nearly all of it. if you cant remember what you do i'd suggest writing it down...remember the key to seeing gains is doing more each workout than your previous one

this is my chest day
Incline bench: 10, 8, 6
Flat bench: 8, 8, 6
Decline bench: 8, 8
Incline Flies: 8, 8
then i usually do 3 sets of pushups till failure, but i really only consider them to be more of a cool down rather than working sets

wat do u bench, just the same weight. eg.. 140kg for 10 then 8 then 6?

[PurplePatriot]

how would u change my w/o for chest

refer to post #17

btw close grip benches are not intended to work your chest

pick out 3 good excerises and hit them to the max, if your not tired by the end of your work out then you will know that next week you will have to tack on more weight to the point where you cant reach over to grab your seatbelt when you get in your car

[spencer]

refer to post #17

btw close grip benches are not intended to work your chest

pick out 3 good excerises and hit them to the max, if your not tired by the end of your work out then you will know that next week you will have to tack on more weight to the point where you cant reach over to grab your seatbelt when you get in your car

thanks mate. i DO appreciate it.
i hear u on that seat belt lol. i have it normally wen i cant pull my hood up on my jumper.
yeah i know close arm does ur tri's but thought it does chest too?

[PurplePatriot]

do this.... stand about 2 feet from a flat wall, put your left hand on your right pec.

now put your right fist shoulder height and shoulder width infront of you on the wall and push (dont lean your body what so ever) while you feel how much your pec is contracting.....

now move your right fist about a foot to the right of your shoulder width on the wall and push. if your trying to isolate your chest while doing benches use wide grip

[SnaX]

I can hopefully give you soem basics.

The wider your grip on press, the more inner body, that is to say more chest you are targeting. The closer the grip, the more you are working out your arms because they are bending more.

Personally, i would never do so many sets that target just one part of my chest.

You have to understand that sometimes it depends on your genetics, which of course i refuse to let someoen tell me my genetics were less than i wanted to hear.

(If you're doing as many sets as i think you're doing, then you better be hitting upper and lower groups of your chest.)

*so many points to be made here*.. what works for your friend, may not work for you. Your body is different, and you gotta realize that you are basically conducting an experiment on YOURSELF to find out what works best for YOU.

I do flat bench 5-6 sets, pyramid
Then I'll do some incline with dumbells because i like to bring my hands out and down enough to target the top of my pecs, like to give them a little, but not too much to hurt, of a stretch.
Then I'll do some decline press with dumbells to do the same thing, but i have a special range of motion and a different track movement than others to target the lower portion of my pecs.

Then i'll do dips to hit the sides, then i'll use the cable machine to hit lower pecs with a good stretch, and i flex them when i brings my hands together. then ill use the lower cables to hit the top of my chest again.
On occasion i use the fly machine and move the seat way down, and grap up high on the handle as i can, and workout the upper portion of my chest. and i push upwards on the handles like they are weight pushing down towards the ground.

After this my chest is feeling good.
This is what works for me. :P

[spencer]

oh shit. cheers lads

[GunTotingHipGangster]

wat do u bench, just the same weight. eg.. 140kg for 10 then 8 then 6?

245lbs x 10, 255lbs x 8, 275lbs x 4-6
(111kg x 10) (115kg x 8) (125kg x 4-6)

[IBdmfkr]

well hes huge and beches 140kg flat bench. and shoulder presses 120kg for fun so he must be doin something right at the gym

Just because someone is big and pushes a little weight doesn't mean they are doing anything right...

I'm 205lbs (93kg) and this is one of my chest routines.
Bench:
135x20
225x20
315x12
365x8

Incline dumbbells:
110x15
125x12
125x10
135x8

Decline hammerstrength:
2plates x 15
3plates x 12
4plates x 8-10

If you can still lift after a routine similar to this then you didn't lift heavy enough or with enough intensity IMO. I'm good for a week after this.

[spencer]

245lbs x 10, 255lbs x 8, 275lbs x 4-6
(111kg x 10) (115kg x 8) (125kg x 4-6)

cheers mate.

Just because someone is big and pushes a little weight doesn't mean they are doing anything right...

I'm 205lbs (93kg) and this is one of my chest routines.
Bench:
135x20
225x20
315x12
365x8

Incline dumbbells:
110x15
125x12
125x10
135x8

Decline hammerstrength:
2plates x 15
3plates x 12
4plates x 8-10

If you can still lift after a routine similar to this then you didn't lift heavy enough or with enough intensity IMO. I'm good for a week after this.

thanks mate, i'll try something different next week then post it up

[Billy_Bathgate]

way too much, and inefficient exersizes IMO

get the rid of the smith and get rid of the one arm crap and get rid of the wire stuff and machines or whatever you called it

if your trying to get a lot bigger, why dick around doing all that fancy isolated crap. stick to the core compound movements and go home. 45 minutes-hr tops if you dont run your mouth. save the isolated stuff for when you are like huge and want to play aorund with specific things, which i still think is dumb...but thats another issue

just hit a barbell bench, a dumbell bench, and a compound tri movement..10sets, plenty!

100kg is only 200lbs..thats not much 140kg=300lbs...which isnt like bad or anything, but its not like crap your pants impressed weight

[spencer]

way too much, and inefficient exersizes IMO

get the rid of the smith and get rid of the one arm crap and get rid of the wire stuff and machines or whatever you called it

if your trying to get a lot bigger, why dick around doing all that fancy isolated crap. stick to the core compound movements and go home. 45 minutes-hr tops if you dont run your mouth. save the isolated stuff for when you are like huge and want to play aorund with specific things, which i still think is dumb...but thats another issue

just hit a barbell bench, a dumbell bench, and a compound tri movement..10sets, plenty!

100kg is only 200lbs..thats not much 140kg=300lbs...which isnt like bad or anything, but its not like crap your pants impressed weight

i change each week. the gym i went today is pretty shit. im normally at totalfitness witch is shit hot. i dont go there at mo as im been suspended cause not paid bill and my m8 tas (royal_marine_taz on ar)work at this one and gets me in free.
im unemployed thats why i aint paid bill.

[novastepp]

looking forward to seeing your new routine spencer...

[spencer]

looking forward to seeing your new routine spencer...

i gues that routine is wild then i take

i'll defo try out one of the above next week. im aching now tho and thats prob not good, im thinking its good to ache in past

[Billy_Bathgate]

i change each week. the gym i went today is pretty shit. im normally at totalfitness witch is shit hot. i dont go there at mo as im been suspended cause not paid bill and my m8 tas (royal_marine_taz on ar)work at this one and gets me in free.
im unemployed thats why i aint paid bill.

i dotn follow, what does that have to do with your routine..surely they have a regular barbell bench right..that alone is all you need, you can do dumbells of there if you lay the wrong way on it

[spencer]

i dotn follow, what does that have to do with your routine..surely they have a regular barbell bench right..that alone is all you need, you can do dumbells of there if you lay the wrong way on it

the weight on the dumbells only go up to 30kg, they only have a smith machine for bar benching. its more a cv gym mate.

[Billy_Bathgate]

oh now i read ya...man that sucks...well better than nothing i guess


i think i woudl start with close grip on the smith and then finish with dumbells in that case...i dont like smith at all for benching, but i think close grip is the least of evils


www.jumpstretch.com you could buy some bands to use with the dumbells, you could make them feel like 100lbs if you wanted...just an affordable option i thought id throw at ya

[AnabolicBoy1981]

how come you dont wanna get bigger? you got a beautiful base thus far. you might as well get bigger if your gonna work hard in the gym. you only live once, might as well be big.

but to each there own.

i do flat bench one week

then next week i do incline and flyes

so i work each lift everyother week.

works nicely.

[GunTotingHipGangster]

the weight on the dumbells only go up to 30kg, they only have a smith machine for bar benching. its more a cv gym mate.

thats not even 70 lbs...and they dont have a bench press? wtf...you need a different gym bro

[spencer]

oh now i read ya...man that sucks...well better than nothing i guess


i think i woudl start with close grip on the smith and then finish with dumbells in that case...i dont like smith at all for benching, but i think close grip is the least of evils


www.jumpstretch.com you could buy some bands to use with the dumbells, you could make them feel like 100lbs if you wanted...just an affordable option i thought id throw at ya

cheers mate, yeah i dont like the smith compared to free weight or bar.
honest... ive learnt alot of this thread, cheers lads

[spencer]

thats not even 70 lbs...and they dont have a bench press? wtf...you need a different gym bro

like i say mate, i get in for free and i have no job at moment. i go diferent each week really.

#1 gym. get in for free, more a cv gym. its only 15min walk from mine
#2 gym= hav to pay, it has everything but its tiny and stinks of shit.
#3gym= the daddy of gyms wen it comes to anything for gym work. im suspended from here at mo but still go now and then with free passes.

[spencer]

how come you dont wanna get bigger? you got a beautiful base thus far. you might as well get bigger if your gonna work hard in the gym. you only live once, might as well be big.

but to each there own.

i do flat bench one week

then next week i do incline and flyes

so i work each lift everyother week.

works nicely.

cheers mate. im currently training for my selection test for the parachute regement. im concentrating on getting my b/f% low as and fittest as i can be.
i have to run 1mile and half in 9 an half mins. i can do it in 9min at moment. i dont want to go heavier (bigger) then i am now.
im 82kg now and 178cm

[spencer]

started warm up.... flat bench- 15reps 20kg x 2

flat bench. bar ..

70kg 10reps
80kg 10reps
90kg 9reps lmao
100kg 7reps

incline press , d/bells.
4sets
cant remember the weight but it was heavy.. lol

flat bench fly's..
40lbs 10reps
44lbs 8reps
48lbs 5reps
48lbs 4reps

4 sets of dips.. as many as i can.


p.s i couldnt push the door open at the gym afterwards. lmfao.

cheers for advice and tips lads, much appreciated

[stocky121]

started warm up.... flat bench- 15reps 20kg x 2

flat bench. bar ..

70kg 10reps
80kg 10reps
90kg 9reps lmao
100kg 7reps

incline press , d/bells.
4sets
cant remember the weight but it was heavy.. lol

flat bench fly's..
40lbs 10reps
44lbs 8reps
48lbs 5reps
48lbs 4reps

4 sets of dips.. as many as i can.


p.s i couldnt push the door open at the gym afterwards. lmfao.

cheers for advice and tips lads, much appreciated

much better than your last workout program. How long did that take you to complete ????

[spencer]

much better than your last workout program. How long did that take you to complete ????

about a hour. my mate slagged me off before we started but he liked it too afterwards.

[stocky121]

about a hour. my mate slagged me off before we started but he liked it too afterwards.

who waz ????

[spencer]

who waz ????

nar stu ball. lol.

fvcking hell warren is still at the other gyn, about 2hr