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Getbig Bodybuilding Boards => Training Q&A => Topic started by: delusional on July 20, 2009, 10:32:42 AM
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I currently do, incline,bench, and flys in that order. 12 reps each... Is there anything I should know about these exercises or are there better proven excercises ?
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regular bench, followed by incline, decline, then flys
alternate dumbbells and barbells every so often
3-4 sets
8-12 reps increase weight every set and every week
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My routine.
Dumbells
Warm up
Flat press
3 x work set 6-7 reps (the weight you use should lead to failure at this amount of reps)
Inc Press 3 x 6-7 reps
Inc Flys/cable flys/pec dec 3 x 6-7 reps
That is all I believe you need, don't be a fag and wait ages between sets however.
if that don't work then you need to look at other aspects.
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Increase sets if you can until you can't. Then try to increase them some more. :P
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My opinion for a natty, get stronger = bigger.
Switch it up. Do your most overlooked and ignored exercises; declines, flies, and go hard on dumbells, really contract the muscle.
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I currently do, incline,bench, and flys in that order. 12 reps each... Is there anything I should know about these exercises or are there better proven excercises ?
Cycle your rep ranges over time ("periodization"). For chest development, the best way to go IMO is flat/incline DB benching. Generally better for isolating the pecs than barbells.
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Why not build the foundation for an big chest while building the muscle mass of the pec's? That would be building the basic structure of the rib box. The 20 rep breathing squat (3 breaths at the start, winding up with 6 to 8 approaching the 20th rep), followed by pullovers might be a good start. Also an excellent way to boost up the metabolism to increase muscular weight gains. Old school can build exceptional bodies even today.
The cartilage between the ribs and the center of the breast bone is made up of elastic tissue that becomes hard and set around 24 to 26 years old in the average male. You will never make the bones of the rib box grow but the elastic tissue can expand between the ribs and the breast bone. Which in turn produces a deep and broader chest. Even older trainee's can experience a lifting affect to the rib box due to the attachments around the rib box. What I have read about and seen, a 2 to 3 inch gain in chest size can be experienced. The basic program is breathing squats/pullover (advised to do 1 set only..some have done 2 but never more). Than BP and BB rows. That is the whole program, twice to 3 times a week.
If not up to that style brutal training and wish to avoid squatting like the plague (where has the training with serious intent gone, I wonder), than might do Bent arm pullovers & press, DB Inclines and dips. Usually 2 to 3 sets each....no more. The Bent Arm Pullover, by it's nature, can also have an expanding affect on the cartilage around the rib box. Again, if the cartilage is still in a somewhat plastic state. Either bent arm or straight, the pullover can build the lat's and triceps very well. If your 18 or 60, the time spent with any form of pullovers can be it's own reward. Good Luck.
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i have a question... how's your form? most of the folks i meet with shitty chests have horrible form and no mind muscle connection when training chest
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i would just say...as a general rule... the harder you work, the faster it will grow. and long as your efforts are being channeled into a type of training that is going to be effective.
thats not saying you should do high reps or low reps, compound or isolation, free weight or machine..... just that whatever combination of those three that you choose to do... make sure your giving 100% to your workouts.
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Work your back really hard, big, wide lats add to your overall ability to improve your chest and give you a much better look overall -just my $.02
:)
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pick new parents
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my chest development was always lagging behind my other bodyparts.
i had big shoulders and tris but little in the way of chest thickness......until i started performing declines. The decline press hits my chest perfectly and my shoulders are not involved like they are during inclines and flat presses.
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forgett rep shemes, periodisation etc etc........ just find the comination of exersizes reps and form that you realy feel deep in your chest, i always had weak chest... found form and feeling had more to do with it than anything else..
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forgett rep shemes, periodisation etc etc........ just find the comination of exersizes reps and form that you realy feel deep in your chest, i always had weak chest... found form and feeling had more to do with it than anything else..
Agreed; the first and most fundamental thing, that most here miss is to find what hits the muscles deeply. Then after alot of experimentation there, drill down in to other things like periodization, etc.
And after that if it's not great that's ok, not all muscles can be great. In which case work towards and be satisfied with a smaller, compact lean & tight chest which arguably looks best anyway. I for one never had any great desire for a big chest, tight and athletic looks great. Very few will care/be impressed by a great chest in relation to development in other areas.
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For me at least, my chest has gotten bigger and thicker from training with the DC principles. my three exercise rotation for chest is incline db, flat db and decline db over a 9 day period. Rest Pause the hell out of that one exercise and follow it with a static hold or negative and then the painful chest stretch. Since doing this the past 6 months, my chest has finally gotten fuller and denser. Again for me at least, I never got much from the once a week workout, till I increased frequency, intensity and cut back on the volume, I started to grow again. peace out
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dc training is a realy great way to totaly fuck your joints...........
what i stated above applies to all body parts realy, just ive always had problems thickening my chest, as apposed to my delts that get a pump and grow with little or no problem at all.....
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i have a question... how's your form? most of the folks i meet with shitty chests have horrible form and no mind muscle connection when training chest
LOL i dont think most ppl even know what mind muscle connection is and even if explained I dont think most ppl would understand it. I think thats a big difference between alot of lifters some ppl just go through the motions without getting the most out of their workouts
For the question, DB pull overs performed with deep breathing hold your breath when you lower the dumbell will add size to your upperbody not necissarily your chest but they will make you look bigger in general...other then that pretty much what others have said.
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We need to get Alex23 here as mod!!!and alex to actually share training info that indicates they actually train, first lol
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We need to get Alex23 here as mod!!!and alex to actually share training info that indicates they actually train, first lol
I think the case would be a whole lot more compelling if if beavis and butthead actually took genuine interest and spent time posting here. It would be a good indication that they do in fact train, as their pics don't provide any assurance.
As far as content, chaos is nothing more than a troll here.
Hope this helps. :D
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Why not build the foundation for an big chest while building the muscle mass of the pec's? That would be building the basic structure of the rib box. The 20 rep breathing squat (3 breaths at the start, winding up with 6 to 8 approaching the 20th rep), followed by pullovers might be a good start. Also an excellent way to boost up the metabolism to increase muscular weight gains. Old school can build exceptional bodies even today.
The cartilage between the ribs and the center of the breast bone is made up of elastic tissue that becomes hard and set around 24 to 26 years old in the average male. You will never make the bones of the rib box grow but the elastic tissue can expand between the ribs and the breast bone. Which in turn produces a deep and broader chest. Even older trainee's can experience a lifting affect to the rib box due to the attachments around the rib box. What I have read about and seen, a 2 to 3 inch gain in chest size can be experienced. The basic program is breathing squats/pullover (advised to do 1 set only..some have done 2 but never more). Than BP and BB rows. That is the whole program, twice to 3 times a week.
If not up to that style brutal training and wish to avoid squatting like the plague (where has the training with serious intent gone, I wonder), than might do Bent arm pullovers & press, DB Inclines and dips. Usually 2 to 3 sets each....no more. The Bent Arm Pullover, by it's nature, can also have an expanding affect on the cartilage around the rib box. Again, if the cartilage is still in a somewhat plastic state. Either bent arm or straight, the pullover can build the lat's and triceps very well. If your 18 or 60, the time spent with any form of pullovers can be it's own reward. Good Luck.
Instead of doing the 20-rep "breathing" squat at a sub-minimal weight, why not try a 10-rep set at close-to-maximal weight? ;)
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I think the case would be a whole lot more compelling if if beavis and butthead actually took genuine interest and spent time posting here. It would be a good indication that they do in fact train, as their pics don't provide any assurance.
As far as content, chaos is nothing more than a troll here.
Hope this helps. :D
LOL, why, you just delete anyone that is smarter than you. :D
Not too many serious BB'er would ever be satisfied with a small, compact lean & tight chest unless they were male models, snorting up between takes to stay super lean. True BB'ers want outstanding chest mass and they want it now, if not sooner. That and a larger rib box sets anyone way ahead of the BB'ing field. Why not a 48" or 50" chest compared to an 44" chest. Only settle for the best.
As suggested before, bent arm pullovers, inclines (DB) and dips have been the key to many a huge chest. Forget, for now, the DB flys, cable crossovers or Pec decks. All have there purpose, but for present focus on the compound exercises. Combined with SS's, tri sets, quad sets, Rest Pause/Cluster reps, 1 and 1/2 system, 8X8's, etc. Even 10X10's are an excellent way to add pure muscle mass. Good Luck.
Side Bar: lets see if this get's deleted again.
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Actually the idea of 20 rep breathing squats is to start the set with a weight that you can do 10 good reps with. It is a mental determination exercise, as well as a physical one. Where pure force of will takes you to the 20th rep.
Seems to trigger the metabolism system strongly for muscular weight gain. Also increased stamina (strength plus endurance). Those deep breaths between reps start at 3 and can go as high as 7 or 8 approaching the 20th rep. This is a form of the Rest-Pause system. So if you can do 10 reps of squats with 205, the idea is to do 20 reps with 205. Never strip the bar as the rep's become more brutal. Last few reps you may pray for death but just keep going. But we really do not know how strong we are until tested with workouts like this.
Usually only one set is done. Doubt if any more is needed. Some have done 2 sets, but that is the limit. A few old timers, it has been said, have done 30 to 40 rep breathing squats. This 20 rep method has been done with DL's and cleans also. Use this system with football players (mostly) who have to get playing weight up between seasons. Ten to 20lbs in 2 months is the average gain. Have also used this system myself, over the years. The whole chest seems to gain greatly. Good Luck.
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Actually the idea of 20 rep breathing squats is to start the set with a weight that you can do 10 good reps with. It is a mental determination exercise, as well as a physical one. Where pure force of will takes you to the 20th rep.
Yeah, I know. My point is, take that "mental determination" and apply it to a 10-rep set, except adjust the weight accordingly. That way you can actually combine strength training with quasi-"endurance" training.
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Of course the 10 rep max is good idea. And if people want to do that, than so much more power to them. Another way to achieve body mass and stamina. Might just serve your purpose.
But there seems to be something about the 20 rep max that can give above and beyond what can be expected in the rate of growth and strength. And with adding as little as 5lbs per workout to th bar. Old theory that heavy breathing (breathing like a steam engine) within an extended period of effort, brings in a massive amount of more oxygen into the blood stream and finally the muscle cells. . Which can affect the metabolism rate in aiding growth.
Have also done the 20 rep thing using the STDL with great results. Also rack cleans. Your sucking in air like the next gasp is your last. It is training with serious intent. That's why, usually, one set is needed.
If anyone would like a try, than please post with your results after 6 to 8 weeks.. Best to do a search on breathing squats. Other things to know about it, just do not have the time right now to explain all. Good Luck.
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If anyone would like a try, than please post with your results after 6 to 8 weeks.. Best to do a search on breathing squats. Other things to know about it, just do not have the time right now to explain all. Good Luck.
How about you try it out and post your pics/results in 6-8 weeks?
I have heard some people say they get better gains on their legs with higher rep sets, but I am not a fan.
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First started doing heavy 20 rep squat training at 16. And every year, all through college, getting ready for football training. Gained 20-25 lbs pretty fast at 16. And the waist got smaller. 37 now and have probably done the 20 rep program over 30 times in workouts. 6-8 weeks each..
That's only one set of 20 reps squats. Probably too rough for some BB'ers more delicate in nature. Good Luck.
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JPM:
How much influence would you say those old "IronMan" magazines you read as a teenager have had on your training career?
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Wide Grip Dips
Incline Db Press
Pullovers
Lots of them and often....
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Not too many serious BB'er would ever be satisfied with a small, compact lean & tight chest unless they were male models, snorting up between takes to stay super lean. True BB'ers want outstanding chest mass and they want it now, if not sooner. That and a larger rib box sets anyone way ahead of the BB'ing field. Why not a 48" or 50" chest compared to an 44" chest. Only settle for the best.
As suggested before, bent arm pullovers, inclines (DB) and dips have been the key to many a huge chest. Forget, for now, the DB flys, cable crossovers or Pec decks. All have there purpose, but for present focus on the compound exercises. Combined with SS's, tri sets, quad sets, Rest Pause/Cluster reps, 1 and 1/2 system, 8X8's, etc. Even 10X10's are an excellent way to add pure muscle mass. Good Luck.
Side Bar: lets see if this get's deleted again.
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all above is a mere myth... belongs in a fairy tale book......
if you can indeed stretch the rib cage, it could only be done as a teen whilest your still growing, i personaly dont think you can any way, and u definatly cant do it as an adult...
presses and flys, with good form, nice smooth reps, hard contractions, deep burn and pumps= chest/pec development......
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You should see my Blue Pitts chest. He doesn't lift at all.
I think when those freaks hang irons from their earlobes, their ears have a tendency to elongate... but I don't think you wanna hang anything from your titties...
What about the breathing squats? Should those be eliminated from the "myth list" too? I mean, all they do is make you wanna pass out.
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alternate barbell presss with dumbell presses on a week to week basis
when at an intermediate to advanced level do More dumbell presses...
than barbell presses
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all above is a mere myth... belongs in a fairy tale book......
if you can indeed stretch the rib cage, it could only be done as a teen whilest your still growing, i personaly dont think you can any way, and u definatly cant do it as an adult...
presses and flys, with good form, nice smooth reps, hard contractions, deep burn and pumps= chest/pec development......
Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about. ;)
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Based on your posts & pics you know what you're talking about. ;)
Maybe he should be mod then.......
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Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about. ;)
Arnold's Encyclopedia of Bodybuilding suggested this as a way to expand your ribcage. This would have been in the mid 80's when I remember reading about it. I'm not saying it works but I'm saying that Arnold recommended that it worked for him when he was young.
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Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about. ;)
x2
well i just get sick of these brawn hardgainer type trainees that preach this shite,,, show me one of them that looks anygood, and youd struggle..
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heavy benching coupled with deload sets of 65-75% of your 1rm for 20 or better....definately have given me a much thicker and stronger upper body here recently and my bench has sky-rocketed! going from 375 for a hard single 4 months ago to now doing a triple with 385.
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I've been doing some pre exhausting techniques lately and been enjoying them.
Start with incline flyes then go straight into db inclines. Hit the upper pecs pretty good. Do that for 3 sets. Then do a few sets of heavy dips to finish off. Pretty quick workout but seems to be going ok.
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heavy benching coupled with deload sets of 65-75% of your 1rm for 20 or better....definately have given me a much thicker and stronger upper body here recently and my bench has sky-rocketed! going from 375 for a hard single 4 months ago to now doing a triple with 385.
Hold on... so your doing 75% of your max for 20 or better? That's stamina
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Hold on... so your doing 75% of your max for 20 or better? That's stamina
yep
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yep
...are these forced reps?
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someone explain this mind-muscle connection stuff...i know, i know..someone earlier said no one would be able to understand it..since next to atomic theory the mind muscle connection crap is just as difficult..but try us--explain this idea that if i think about my muscle whilst lifting I will gain size and strenght...
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...are these forced reps?
by forced reps you mean forcing hte bar off my chest with my muscles...then yes lol no these aren't assisted reps or whatever else. Just quality bench press technique.
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by forced reps you mean forcing hte bar off my chest with my muscles...then yes lol no these aren't assisted reps or whatever else. Just quality bench press technique.
I was just askin cause 20 seems a bit of a stretch? Most I've got was 425 and I know I couldn't have done 320 for 20, but maybe you can. 8)
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I was just askin cause 20 seems a bit of a stretch? Most I've got was 425 and I know I couldn't have done 320 for 20, but maybe you can. 8)
check out the old log'age haha just benched today actually..
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check out the old log'age haha just benched today actually..
Maybe my arithmetic is wrong? Lets take 405 for example minus 75% that gives me about 303-305 range. And you can do that for sets of 20?
Your strong. I'm not questioning that. The 75% of your max thing is what I'm stumped on..
Props on your strength though.
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My routine.
Dumbells
Warm up
Flat press
3 x work set 6-7 reps (the weight you use should lead to failure at this amount of reps)
Inc Press 3 x 6-7 reps
Inc Flys/cable flys/pec dec 3 x 6-7 reps
That is all I believe you need, don't be a fag and wait ages between sets however.
if that don't work then you need to look at other aspects.
wow you must be hugh ;D
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If it helps in any way, here's my current chest routine...
Flat Barbell Bench
12, 10, 8
2 slow negative focused sets of 12-15 reps (usually start with a weight that gets me to 8 -10 reps, then strip from there...example: 335x8....strip to 225x7
Incline Barbell Bench
12,10, 8
2 slow negative focused sets as before
Decline Bench
12, 12, 10, 10
Flat Machine
12, 12, 10, 10
Incline Dumbbell
10, 10, 8, 8
FST-7 Flys
Then again, this isn't natural training.