The Nubret training method

[PANDAEMONIUM]

My typical routines ( there are 2 of them)  consist of :



   1.  Flat bench 4 set's x 10 reps ( 135 lbs to 315 )
       
        incline dumbell presses 3x15   ( 50 lbs to 100 )
       
        incline flies  3x15 ( 20 lbs to 50 )

   2.  Peckdeck 4x15
       
        Incline flyes 4x15
       
        incline dumbell presses 4x10x90lbs

        dips 4x15xbodyweight
   
        cable crossovers 4x15

        close grip pushups leaning on a bench  4x15     

        This second one I take 15 seconds between sets , 30 seconds between exercises , everyrep is done slow , with a peak squeeze .
       

That's WAYYYYYY too much volume.  No wonder you never grow.

[Cleanest Natural]

those are 2 separate routines . the second only takes 25 minute.....to show how much u lack common knowledge . Leave the bb stuff to others. stick to insults. U seem to phare much bettah .

[LatsMcGee]

Try the Serge Bench press - Wide grip and lowered to THE NECK. Slowl and not too heavy for 12-15 reps. Concentrate on the pecs. MUCH more effective than standard benching.

That's actually the Gironda Neck Press.

[SteelePegasus]

you sack of shit, what does your cycle look like?

and don't tell us that you plan to train clean

[Trev]

That's actually the Gironda Neck Press.

Indeed !! Regardless, it fries the pecs.

[Cleanest Natural]

you sack of shit, what does your cycle look like?

and don't tell us that you plan to train clean

No need to insult . I do not use anything nor am I planning on it .

[jaejonna]

I think Sev is forgeting the big fact that no one here actually gives a flying fuck what this eurotrash attention whore does with his life....

[Marty Champions]

sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more

[Cold]

that continous situps/crunches substituting for cardio sounds very appealing cuz i hate cardio. maybe i wiill give it a try for a few months. i got nothing to lose cuz my abs are already killer 

[El Diablo Blanco]

The Norbit training method?

[Danny]

No need to insult . I do not use anything nor am I planning on it .

What he fuck happened to you, did you find Jesus or something cuz' as far as I remember you were trashing all the members of this board only about 1 week ago...now YOU can't take it when somebody insults you? Weird.....

[Andre Nickatina]

sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more

I like to do pushup drop sets going from regular poistion (toes) to failure than drop to girl style (knees) to failure. Best pec pump ever.

[coltrane]

Sevastase...as much as i think you're a dingbat, heres my advice on your flat chest:

try higher reps..like sets of 15 on dumbell presses....I used to also go heavy on benches w a barbell..got stronger but not bigger--> until i actually lightened up and went higher rep...my chest grew....

the first few times its hard to go sets of 15 with good weight, but you build up the amount quickly..
something like this:  60x15, 70x15, 80x15, 90x15, 95x15, 100x15, 90x15, 70x15.   or whereever your weight is add w db's

if you can get up to 100 pounders for sets of 15 youre doing well..

my 2 cents

[Cleanest Natural]

Sevastase...as much as i think you're a dingbat, heres my advice on your flat chest:

try higher reps..like sets of 15 on dumbell presses....I used to also go heavy on benches w a barbell..got stronger but not bigger--> until i actually lightened up and went higher rep...my chest grew....

the first few times its hard to go sets of 15 with good weight, but you build up the amount quickly..
something like this:  60x15, 70x15, 80x15, 90x15, 95x15, 100x15, 90x15, 70x15.   or whereever your weight is add w db's

if you can get up to 100 pounders for sets of 15 youre doing well..

my 2 cents

If u read my routine ,I was already doing 100x15. but I'll give Serge's method a try and we'll see . What's a dingbat ?

[coltrane]

same as a moron

[Cleanest Natural]

same as a moron

So u insulted me ?

[coltrane]

So u insulted me ?

listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag

[Danny]

listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag

Just say you paid him a compliment..  

[Cleanest Natural]

listen shit 4 brains, i was nice enough to offer you some advice....quit being a d bag

No offence Colt but I prefer taking advice from people who look BETTER not WORSE . Sorry ! I'm sure you meant well .

[omg]

I actually pose decent and I know how to hide flaws but I actually think my chest is almost nonexistent .

haha that is because you do not know how to train. i dont understand why you are boasting about your 315 for reps when you got shit chest.

why dont you start benching 100pounds or even 80pounds for a start? i have a bigger chest than you without gear when i was benching 100pounds

[Get Rowdy]

sevestase try pushups at your home with various grips on flat then add some incline maybe have you feet on steps while you pushup touch your nose to the floor with every rep flat or incline is key try 300-500 reps could take you and hour or more

Something I tried one time with pushups is this :

1 pushup, count to 10
2 pushups, count to 10
3 pushups, count to 10
Continue this up to 15 pushups then work back down to 1 pushup

[Cleanest Natural]

haha that is because you do not know how to train. i dont understand why you are boasting about your 315 for reps when you got shit chest.

why dont you start benching 100pounds or even 80pounds for a start? i have a bigger chest than you without gear when i was benching 100pounds

Good for u . It shows u that even though I bench DOUBLE the amount that u do , you
u still got a bigger chest . So maybe benching is not the answer for me .

[omg]

Good for u . It shows u that even though I bench DOUBLE the amount that u do , you
u still got a bigger chest . So maybe benching is not the answer for me .

the weight is just a tool for bodybuilding. it doesnt matter what weight is used, only idiots use heavy weight to show off in the gym, these clowns will never have any impressive physique . talk about waste of time.

the experienced natural bodybuilders know that the most important thing is to actually contract and stretch the muscle well, the weight doesnt matter, you can do pushups, use resistance cables at home, as long as you work the muscle.

You have to adjust your body position sevastase and ligthen the weight

hope that helps

[Cleanest Natural]

I hope it does help because between hair and a nice set of pecs I'd take the chest anyday 

[marcus]

With high volume training like this should your weights increase w/the sets or descend the weight as you go if you cannot complete 12 reps?