chest question

[bigboy225]

does anybody have any advise? my chest is a good size but, on the sides and around my nips i cant seem to square it off, it is a little pudgy in these areas,i have been doing dumbell flys,incline,flat/bench,any advise would be helpful thanks

[mamias20918756]

Your routine excersises don't cover lower chest.
Except from flat bench presses, which is thought to work whole chest well.
Why don't you try doing decline dumpell presses and some decline bench presses as well..another good excersise that works the lower chest well is Dips with added weights.
I would start with 2 set 6-8 reps on incline bench press, flat bench presses 3 sets of 6-8 reps, incline flys 2 sets of 8-10 reps and Decline bench/dumbell presses or Dips with added weight 2-3 sets of 8-10 reps

Also try to rotate excersises every week and try going light for one week, then heavy next week, performing different excersises, so that your body is allways on stress.

[Lavinco]

Do you ever do a cutting routine or only bulking all the time?

When you cut, your reps should be higher (like 15), you should include cardio and your diet should be on que.

This should sculpt you pretty well.

[mamias20918756]

Do you ever do a cutting routine or only bulking all the time?

When you cut, your reps should be higher (like 15), you should include cardio and your diet should be on que.

This should sculpt you pretty well.

i don't think he specified if he's cutting or bulking, anyway bigboy225, the choice is yours, good luck..

[bigboy225]

ya know i lift heavy all the time,in my head i think it is the only way to gain,i just dont feel like it would do anything to go lite and more reps? plus it is an ego thing. but i am gonna try light 1 week,heavy next. also this cycle seems to make me retain water like crazy.

[Lavinco]

ya know i lift heavy all the time,in my head i think it is the only way to gain,i just dont feel like it would do anything to go lite and more reps? plus it is an ego thing. but i am gonna try light 1 week,heavy next. also this cycle seems to make me retain water like crazy.

Most people think this way but in truth you have to change things up every once in a while. Some people do a 3 month bulk and then a 3 month cut but it all depends on how your body responds.

Your body will eventually quit responding to doing the same thing for too long. IMO a 1 week change in routine will also provide little noticable results.

[bigboy225]

thanks bro,tonight gonna go lighter,my 1rep max is about 315,how much should i go and how many reps?

[Lavinco]

thanks bro,tonight gonna go lighter,my 1rep max is about 315,how much should i go and how many reps?

http://www.bodybuilding.com/fun/1rm.htm

Watch this chest workout video too...
http://thefitshow.com/week3/milos_chest_med.htm

[G-Force]

does anybody have any advise? my chest is a good size but, on the sides and around my nips i cant seem to square it off, it is a little pudgy in these areas,i have been doing dumbell flys,incline,flat/bench,any advise would be helpful thanks

ive got the same problem - unfortunately its mainly down to genetics
we just werent meant to have great chests

mine is aroun 50" but i have little definition - esp from the side and under the nip
but u can make improvements - i noticed more of the 'squared off' look after about 6 weeks of heavy dips
also you can see a lot more shape in the chest when u lower your bf%

good luck

[bigboy225]

man bro,s you guys are great. thanks for all the help.. the video was very helpfull.thanks for all the reaserch. great great site. you guys are awsome. last night i went to the gym, went light,man it was so much harder than i thaught. i never had my elbos faceing the rite direction again thanks for the advice.