Help with chest please

[GreMos]

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

Maybe a little variation here and there.

[stpete]

There's a lot you could do. I'd alternate that decline w/FB DB. Alternate the pec deck w/FB DB Flies. Incline BB's are awesome to employ from time to time.

I'm a little different as i change at least one thing every other workout. I used to stick to a routine for X amount of weeks but that got old.

[GreMos]

There's a lot you could do. I'd alternate that decline w/FB DB. Alternate the pec deck w/FB DB Flies. Incline BB's are awesome to employ from time to time.

I'm a little different as i change at least one thing every other workout. I used to stick to a routine for X amount of weeks but that got old.

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

[stpete]

Yeah, i don't like em either. Tore my rotator 5 years ago doing them. That's why i recommended fb dumbells. Those are a staple in my chest exercises. I do some sort of incline every chest day and i like a 40 degree angle.

[GreMos]

Yeah, i don't like em either. Tore my rotator 5 years ago doing them. That's why i recommended fb dumbells. Those are a staple in my chest exercises. I do some sort of incline every chest day and i like a 40 degree angle.

Maybe I could incorporate fb db.. I just hate flat for its reputation of joint,ligament, and muscle damage.

[greenwell001]

Maybe I could incorporate fb db.. I just hate flat for its reputation of joint,ligament, and muscle damage.

never have I heard this.....muscle damage really? Keep your elbows in tight and a straight line to your wrist. The biggest guys I know do fb bb. Do you not do squats either?

[GreMos]

never have I heard this.....muscle damage really? Keep your elbows in tight and a straight line to your wrist. The biggest guys I know do fb bb. Do you not do squats either?

You've never heard that?... Where the hell have you been? And I only starting squatting recently again. Chain of events of hurting myself. I even fell off a ****ing roof. So I cut out a few of the good ones til my body was healed.

Wait... What does any of this matter to you anyway?

[greenwell001]

You've never heard that?... Where the hell have you been? And I only starting squatting recently again. Chain of events of hurting myself. I even fell off a ****ing roof. So I cut out a few of the good ones til my body was healed.
Wait... What does any of this matter to you anyway?

where have I been? I been in the gym a long time. I played D1 in college, I have done triathalons and I know how to work out. Why does it matter? I call bs when I see it, so you suggest everyone dis regard fb? Wait, I'm not a bodybuilder, oh your right.

[MickeyKnox]

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

[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

[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

[Dpyle]

You could always pic an angle and super set it with flys. That's what I've been doing lately to help with my chest development. You could also throw in some dips or machine push downs as well.

[GreMos]

You could always pic an angle and super set it with flys. That's what I've been doing lately to help with my chest development. You could also throw in some dips or machine push downs as well.

I'm 285 lbs.. Dips are hard for me unless I do them first. I get maybe 7-8 reps in the middle of a workout.

[Dpyle]

I'm 285 lbs.. Dips are hard for me unless I do them first. I get maybe 7-8 reps in the middle of a workout.

Wasn't sure that's why I threw in the push downs. If your gym has the machine. Don't know if yours has one or not but my gym also has an assisted pull up/ dip machine for anyone that has trouble with the body weight version.

If you respond better to higher volume you should definitely try throwing in some super sets. I fell in love with them after a rotator cup injury where I had to go lower weight and high volume, and just never stopped adding them in on chest day after it got better.

[GreMos]

Wasn't sure that's why I threw in the push downs. If your gym has the machine. Don't know if yours has one or not but my gym also has an assisted pull up/ dip machine for anyone that has trouble with the body weight version.

If you respond better to higher volume you should definitely try throwing in some super sets. I fell in love with them after a rotator cup injury where I had to go lower weight and high volume, and just never stopped adding them in on chest day after it got better.

I'll try that. I hate supersets for some reason. Hard to catch me doing them. Even though I supersetted my past 3 workouts for some reason.

[Dpyle]

I hate supersets for some reason. .

I felt the same way when I started doing them. Burns like no other when pushing both exercises to failure, but turned out to be really effective for me.

[greenwell001]

I don't understand why people still think you can't put on mass while cutting.

[GreMos]

I don't understand why people still think you can't put on mass while cutting.

Uh.. I said "there's no reason in my mind why I can't grow it a bit"

I don't know where you're seeing this phantom sentence.

[GreMos]

In any case. It has been said and shown time and time again that flat bench is a big exercise responsible for alot of injuries. For some people, if your built for it and can extend and retract perfectly, it can muster FANTASTIC gains. But other people don't feel this way.. I guess it's one of those 'too each his own' kind of deals. I dont feel my muscle movement is good with flat.

I'll adjust accordingly and see how fb db treats me but fb bb is shit IMO.

[greenwell001]

In any case. It has been said and shown time and time again that flat bench is a big exercise responsible for alot of injuries. For some people, if your built for it and can extend and retract perfectly, it can muster FANTASTIC gains. But other people don't feel this way.. I guess it's one of those 'too each his own' kind of deals. I dont feel my muscle movement is good with flat.

I'll adjust accordingly and see how fb db treats me but fb bb is shit IMO.

Oh there it is.

[gearbox]

I'm 285 lbs.. Dips are hard for me unless I do them first. I get maybe 7-8 reps in the middle of a workout.

Get the bf% down and start doing Dips. then weighted dips in future.

[GreMos]

Get the bf% down and start doing Dips. then weighted dips in future.

People keep saying that. I thought dips were straight triceps. They hit chest too?

[GreMos]

Not high intensity. High intensity interval. Only works with cardio sense technically every set IS an interval if you wanted to look at it the way I think you are? I'm so lost right now haha sorry.

[baseline_9]

I'm confused...

If training high volume like Kai green has worked wonders for you then why have you started this thread asking for advise bringing up a weak body part.....

I'm suggesting you switch from volume type training and implement more of a HIT type routine to bring this weak body part up.....

You then say u used to train this way and it didn't work? Did u really, I'm not so sure by reading ur responses...


I'm not having a go bro, just trying to help u out... I can't work out what ur after here

[GreMos]

I'm confused...

If training high volume like Kai green has worked wonders for you then why have you started this thread asking for advise bringing up a weak body part.....

I'm suggesting you switch from volume type training and implement more of a HIT type routine to bring this weak body part up.....

You then say u used to train this way and it didn't work? Did u really, I'm not so sure by reading ur responses...

I'm not having a go bro, just trying to help u out... I can't work out what ur after here

I get where you're coming from its kind of confusing. By training high weight and intensity like I used too it grew mu chest very well but it still lacked compared to all other body parts. I wasn't symmetrical at all. Chest wouldn't grow at all til I switched to this high volume workout an it started growing again. I kind of went back ad forth since then but my chest has literally just been getting smaller. So it seems anyway...

And like I said I'll try out what you posted!

[baseline_9]

I get where you're coming from its kind of confusing. By training high weight and intensity like I used too it grew mu chest very well but it still lacked compared to all other body parts. I wasn't symmetrical at all. Chest wouldn't grow at all til I switched to this high volume workout an it started growing again. I kind of went back ad forth since then but my chest has literally just been getting smaller. So it seems anyway...

And like I said I'll try out what you posted!

Ok, get u now

Give a hit routine a go.... I have writen a hit program up in a thread here... May be useful for you...

http://forums.steroid.com/showthread...*#.UEWqQmt5lP4

[GreMos]

Ok, get u now

Give a hit routine a go.... I have writen a hit program up in a thread here... May be useful for you...

http://forums.steroid.com/showthread...*#.UEWqQmt5lP4

Awesome ! Thanks. I'll give it a go!

[951thompson]

When doing benchpress, after you 3rd rep or so, on the way back up with the bar, stop half way for a second then continue going up, then repeat on the next rep, this gives you added resistance. (burns like hell)

[MrJuice]

You definately want to aim for incline bench. I find dumbell and bbell incline bench have really brought my chest out but its also good to alternate between flat, incline and decline.