Chest workout

[coltrane]

Silly me.

You guys definately want to focus on your inner upper chests instead of squatting more.  Squatting more is hard.  Plus, you can always have the excuse that your routine isn't right to get bigger, and you can keep buying your glossy magazines for this months alliterative workout.

Most lifters make their training far more complicated than necessary, and most try to follow routines that are best used by people FAR more advanced.

Unless you are a National level competitor, there's no reason to even have a "chest" workout.  Add weight to 6-8 basic lifts, repeat those lifts frequently, and you'll get where you want to be.

If people don't stop and stare at you on the street, you aren't big enough yet to worry about a bodypart.

   

So how DO you get someone to "stop and stare" without worrying about a body part PjS??  Your logic makes zero sense boy

[SF1900]

   

So how DO you get someone to "stop and stare" without worrying about a body part PjS??  Your logic makes zero sense boy

You dont even have to workout AT ALL!!!!! If you want people to "stop and stare" just wear like 15 sweatshirts to LOOK HUGE!!!!

[mass 04]

It sounds like pjs cruises the sidewalks in the middle of January with a string tank, spandex shorts, workboots and a gallon of water looking for attention.

[pjs]

You guys are something else behind a keyboard.  You might want to look into the effectivelness of ad hominum arguments and strawman arguments as opposed to knowing what you are talking about.

I'm 5'11, 230 pounds.  If you have the sense God gave a goat, you can find a picture of me at a powerlifting meet in 2002, and a photo of me in street clothes from about 6 months ago.  Neither will impress you, I'm sure.

I'm going to spend some time (waste?) explaining what I think the OP should do.  Take it or leave it, but it's not original thought in any way, it's regurgitation of information from people better at this than me.

First, get Starting Strength and Practical Programming by Mark Rippetoe, and Keys to Progress by McCallum.

On Monday, do this:

Squat 3x5
Overhead press 3x5
Bent barbell row 3x5
15 minutes of whatever you want*

On Wednesday, do this:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chins 3xfailure
15 minutes of whatever you want*

On Friday, do the same thing you did Monday, but add a little weight to everything.  Keep going, alternating the two workouts, training Monday, Wednesday, and Friday.  (Or Sunday, Tuesday, Thursday - any three non consecutive days is fine.)

All sets are 'sets across', or the same weight every set.

*The 15 minutes can be whatever you want, because it really doesn't matter.  If you want to do curls, do them here.  Same for abs, calves, etc.  No more than 15 minutes.

Stick with this until you can't add weight any longer.  By then, you will have added somewhere around 200 pounds to your squat, and you'll know what to do next, because you read the books I told you to read.

If you are a decent squatter already (that means you know how to properly execute the lift and can do so with more than your bodyweight on your back), back the weights down so the first couple of sessions you can add 10 pounds to the squat no problem.  When they get hard, start adding 5 pounds at a time.  All other lifts other than the deadlift go up 5 pounds a time unless you feel great.  Deadlifts can go up more, you'll get stronger faster at them for a while.

Progress should continue for 3 months at a minimum assuming you eat and rest properly, and you don't skip workouts.  It will probably last much longer.

When you are a national level competitor (which you can do with a program not much more complicated than this, believe it or not), you can worry about having a workout for a specific bodypart.  Most likely, you will never be a national level competitor, and will never need to do anything much more complicated than the intermediate level programming described by Rippetoe (which is basically waving intensity over a week's time).

Good Luck.  Don't let bodybuilding mythology and bro science drive what you do.

[ngm21084]

You guys are something else behind a keyboard.  You might want to look into the effectivelness of ad hominum arguments and strawman arguments as opposed to knowing what you are talking about.

I'm 5'11, 230 pounds.  If you have the sense God gave a goat, you can find a picture of me at a powerlifting meet in 2002, and a photo of me in street clothes from about 6 months ago.  Neither will impress you, I'm sure.

I'm going to spend some time (waste?) explaining what I think the OP should do.  Take it or leave it, but it's not original thought in any way, it's regurgitation of information from people better at this than me.

First, get Starting Strength and Practical Programming by Mark Rippetoe, and Keys to Progress by McCallum.

On Monday, do this:

Squat 3x5
Overhead press 3x5
Bent barbell row 3x5
15 minutes of whatever you want*

On Wednesday, do this:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chins 3xfailure
15 minutes of whatever you want*

On Friday, do the same thing you did Monday, but add a little weight to everything.  Keep going, alternating the two workouts, training Monday, Wednesday, and Friday.  (Or Sunday, Tuesday, Thursday - any three non consecutive days is fine.)

All sets are 'sets across', or the same weight every set.

*The 15 minutes can be whatever you want, because it really doesn't matter.  If you want to do curls, do them here.  Same for abs, calves, etc.  No more than 15 minutes.

Stick with this until you can't add weight any longer.  By then, you will have added somewhere around 200 pounds to your squat, and you'll know what to do next, because you read the books I told you to read.

If you are a decent squatter already (that means you know how to properly execute the lift and can do so with more than your bodyweight on your back), back the weights down so the first couple of sessions you can add 10 pounds to the squat no problem.  When they get hard, start adding 5 pounds at a time.  All other lifts other than the deadlift go up 5 pounds a time unless you feel great.  Deadlifts can go up more, you'll get stronger faster at them for a while.

Progress should continue for 3 months at a minimum assuming you eat and rest properly, and you don't skip workouts.  It will probably last much longer.

When you are a national level competitor (which you can do with a program not much more complicated than this, believe it or not), you can worry about having a workout for a specific bodypart.  Most likely, you will never be a national level competitor, and will never need to do anything much more complicated than the intermediate level programming described by Rippetoe (which is basically waving intensity over a week's time).

Good Luck.  Don't let bodybuilding mythology and bro science drive what you do.

so your saying you think that this is adequate for anybody thats not at a national level competition..?

[coltrane]

You guys are something else behind a keyboard.  You might want to look into the effectivelness of ad hominum arguments and strawman arguments as opposed to knowing what you are talking about.

I'm 5'11, 230 pounds.  If you have the sense God gave a goat, you can find a picture of me at a powerlifting meet in 2002, and a photo of me in street clothes from about 6 months ago.  Neither will impress you, I'm sure.

I'm going to spend some time (waste?) explaining what I think the OP should do.  Take it or leave it, but it's not original thought in any way, it's regurgitation of information from people better at this than me.

First, get Starting Strength and Practical Programming by Mark Rippetoe, and Keys to Progress by McCallum.

On Monday, do this:

Squat 3x5
Overhead press 3x5
Bent barbell row 3x5
15 minutes of whatever you want*

On Wednesday, do this:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chins 3xfailure
15 minutes of whatever you want*

On Friday, do the same thing you did Monday, but add a little weight to everything.  Keep going, alternating the two workouts, training Monday, Wednesday, and Friday.  (Or Sunday, Tuesday, Thursday - any three non consecutive days is fine.)

All sets are 'sets across', or the same weight every set.

*The 15 minutes can be whatever you want, because it really doesn't matter.  If you want to do curls, do them here.  Same for abs, calves, etc.  No more than 15 minutes.

Stick with this until you can't add weight any longer.  By then, you will have added somewhere around 200 pounds to your squat, and you'll know what to do next, because you read the books I told you to read.

If you are a decent squatter already (that means you know how to properly execute the lift and can do so with more than your bodyweight on your back), back the weights down so the first couple of sessions you can add 10 pounds to the squat no problem.  When they get hard, start adding 5 pounds at a time.  All other lifts other than the deadlift go up 5 pounds a time unless you feel great.  Deadlifts can go up more, you'll get stronger faster at them for a while.

Progress should continue for 3 months at a minimum assuming you eat and rest properly, and you don't skip workouts.  It will probably last much longer.

When you are a national level competitor (which you can do with a program not much more complicated than this, believe it or not), you can worry about having a workout for a specific bodypart.  Most likely, you will never be a national level competitor, and will never need to do anything much more complicated than the intermediate level programming described by Rippetoe (which is basically waving intensity over a week's time).

Good Luck.  Don't let bodybuilding mythology and bro science drive what you do.

Pjs:  considering your use of this latin phrase is unwarranted, a correct spelling would make you look like less of a fool.

secondly, the thread originator (yeah, the one you so arrogantly jumped on) was talking about bodybuilding, not powerlifting.

You may wanna direct your posts and critiques to THAT forum.  Being such a guru of lifting weights, you may be of help over there.


As for the originator:  Yes, do a hard chest workout.  Do presses, inclines, and flies.  DO NOT....I REPEAT, DO NOT listen to this bumbling fool PJS (which still hasn't posted a pic)

[pjs]

so your saying you think that this is adequate for anybody thats not at a national level competition..?

If you read and comprehend my post and the books I suggest, you'll find the answer, which is "no".

It is, however, optimal for the original poster.

[pjs]

secondly, the thread originator (yeah, the one you so arrogantly jumped on) was talking about bodybuilding, not powerlifting.

You may wanna direct your posts and critiques to THAT forum.  Being such a guru of lifting weights, you may be of help over there.


As for the originator:  Yes, do a hard chest workout.  Do presses, inclines, and flies.  DO NOT....I REPEAT, DO NOT listen to this bumbling fool PJS (which still hasn't posted a pic)

Did I hurt your feelings somehow?  Call you names and not recall it?  If I did, I'm sorry I've apparently offended you.

Perhaps you could present an alternative position, backed with something other than a strawman or namecalling?  Maybe something with a base in physiology?

I didn't jump on the OP, I made a suggestion to better his training that apparently you don't like.

The suggestion I posted is perfect for someone just starting out, regardless of their ultimate goal.  If you are concerned that 5 rep sets aren't appropriate, certainly you could use those magical 8-12 rep sets.  The rest applies.

As far as a photograph, I was unaware that having a photograph was a requirement for posting here.  I also noticed that in my post, I mentioned that if you try, you can find a picture of me.  Not that it matters.  If it did, I'm sure you would have posted yours.

This isn't about some bullshit internet pissing match... I don't really care how you train, I'm just putting the information out there.  If you don't like it, keep doing what you are doing.  Honestly, it's far more important that you train consistently than what routine you use, isn't it? 

There are far too many kids out there struggling to get past 150 pounds, while they worry about their inner upper chest or bicep peak.  If they listen to my suggestion, they could gain 50-100 pounds of muscle, and no one other than a national level bodybuilding judge would have anything to say about their physique, other than, 'Holy Shit! That guy is big.'   

 

[coltrane]

Did I hurt your feelings somehow?  Call you names and not recall it?  If I did, I'm sorry I've apparently offended you.

Perhaps you could present an alternative position, backed with something other than a strawman or namecalling?  Maybe something with a base in physiology?

I didn't jump on the OP, I made a suggestion to better his training that apparently you don't like.

The suggestion I posted is perfect for someone just starting out, regardless of their ultimate goal.  If you are concerned that 5 rep sets aren't appropriate, certainly you could use those magical 8-12 rep sets.  The rest applies.

As far as a photograph, I was unaware that having a photograph was a requirement for posting here.  I also noticed that in my post, I mentioned that if you try, you can find a picture of me.  Not that it matters.  If it did, I'm sure you would have posted yours.

This isn't about some bullshit internet pissing match... I don't really care how you train, I'm just putting the information out there.  If you don't like it, keep doing what you are doing.  Honestly, it's far more important that you train consistently than what routine you use, isn't it? 

There are far too many kids out there struggling to get past 150 pounds, while they worry about their inner upper chest or bicep peak.  If they listen to my suggestion, they could gain 50-100 pounds of muscle, and no one other than a national level bodybuilding judge would have anything to say about their physique, other than, 'Holy Shit! That guy is big.'   

 

WOW....i was going to write back about your post, but i think the "bolding" application speaks for itself.  WOW....wait til some others see this...you really must be an Internet Mass Monster.  WOW...

[benz]

HAHA "GAIN 50-100 POUNDS OF MUSCLE"

PJS WONT RECOVER

[pjs]

If you don't think someone who is 150 pounds can gain 50-100 pounds of muscle, I'm not sure what else to say.

Seems to me there are a lot of folks who want to pick apart semantics and use strawman arguments, but no one can actually present an actual case showing how I (and Rippetoe and McCallum) are somehow wrong.

I've mentioned how strong bodybuilding mythology is here, this thread is an excellent example of it.

[haider]

If you don't think someone who is 150 pounds can gain 50-100 pounds of muscle, I'm not sure what else to say.

True naturals prolly don't gain more than 50 pounds of muscle in a lifetime, if that.

[benz]

If you don't think someone who is 150 pounds can gain 50-100 pounds of muscle, I'm not sure what else to say.

Seems to me there are a lot of folks who want to pick apart semantics and use strawman arguments, but no one can actually present an actual case showing how I (and Rippetoe and McCallum) are somehow wrong.

I've mentioned how strong bodybuilding mythology is here, this thread is an excellent example of it.

YOU WONT RECOVER

[haider]

I would say gaining 30-40 pounds of muscle for an experienced trainer is a very good acheivement..

[thelamefalsehood]

I think what PJ is trying to say, but not very eloquently, is get stronger and the getting bigger will come, don't sweat the small stuff. He's right though, way too many of these young dudes in the gym doing cable one arm preacher concentration curls because they read it recruits the most fibers instead of doing barbell curls. I remember an article in the old MM2000 that broke it down something like this: don't do leg extensions until you can squat twice your bodyweight for 10 reps, don't do flyes unless you can bench your bodyweight plus half for 10 reps, only do bar curls and close grip bench until you can do 2/3 bodyweight(I beleive) for 10 reps, they had them for all lifts but those are the only ones I remember. If more guys paid attention to strength levels, size would come more easily. Strength=size, that never changes.

[ngm21084]

I think what PJ is trying to say, but not very eloquently, is get stronger and the getting bigger will come, don't sweat the small stuff. He's right though, way too many of these young dudes in the gym doing cable one arm preacher concentration curls because they read it recruits the most fibers instead of doing barbell curls. I remember an article in the old MM2000 that broke it down something like this: don't do leg extensions until you can squat twice your bodyweight for 10 reps, don't do flyes unless you can bench your bodyweight plus half for 10 reps, only do bar curls and close grip bench until you can do 2/3 bodyweight(I beleive) for 10 reps, they had them for all lifts but those are the only ones I remember. If more guys paid attention to strength levels, size would come more easily. Strength=size, that never changes.

thats interesting you know where i could find that article??

[pjs]

True naturals prolly don't gain more than 50 pounds of muscle in a lifetime, if that.

That's a sad perspective.  I've gained more than that, and I'm still going, and I've never used any anabolics.

[coltrane]

That's a sad perspective.  I've gained more than that, and I'm still going, and I've never used any anabolics.

you've gained more than 50 pounds of muscle naturally?  hmmm....    show a pic then...  how are we to look around for your pic (as you say to do) without a name to search dingbat?

post a pic to back up your claim

[thelamefalsehood]

thats interesting you know where i could find that article??

Sorry, but no man. I've moved 5 times to three different states since then. I had that mag over 10 years ago, so no clue where its at, sorry dude.

[The Squadfather]

Silly me.

You guys definately want to focus on your inner upper chests instead of squatting more.  Squatting more is hard.  Plus, you can always have the excuse that your routine isn't right to get bigger, and you can keep buying your glossy magazines for this months alliterative workout.

Most lifters make their training far more complicated than necessary, and most try to follow routines that are best used by people FAR more advanced.

Unless you are a National level competitor, there's no reason to even have a "chest" workout.  Add weight to 6-8 basic lifts, repeat those lifts frequently, and you'll get where you want to be.

If people don't stop and stare at you on the street, you aren't big enough yet to worry about a bodypart.

hahahhaa, another internet monster

[coltrane]

Did you happen to see that by following his training advice, one can gain 50-100 pounds of muscle, all naturally too?

[slaveboy1980]

pjs: u messed up the bill "starrian" routine

you put OP on wed and bench on mon, fri.