Author Topic: Good barbell chest today (Read 2584 times)

mesmorph78 · « **on:** December 09, 2009, 12:29:31 PM »

Havent done barbell presses in a while
had a short but good session today nonetheless

bench press
135 20 reps (2 warm up sets)
225 15 reps
315 12 reps
405 2 reps

incline barbell presses
225 12 reps
315 6 reps
315 6 reps

incline flyes
40s 15 reps
50s 15 reps
60s 12 reps
80's 10 reps

Per Se · « **Reply #1 on:** December 09, 2009, 04:55:32 PM »

Nice one...you gotten stronger?
What is your weight these days?

mesmorph78 · « **Reply #2 on:** December 10, 2009, 04:27:28 AM »

Yeah slightly stronger I rarely max out my weight is the same more or less fluctuates between 15 to 15and a half stones I don't eat like I bber I just eat normal so I don't put on weight fast and all my weight is muscle always sub 10% I'd say 7% 8%

nolotil · « **Reply #3 on:** December 10, 2009, 04:38:47 AM »

if you wanna grow do more sets with weight between 315 and 405. not 315x12 and 405x2. 6-8 repetition 335-350 will grow you

mesmorph78 · « **Reply #4 on:** December 10, 2009, 05:24:12 AM »

My chest grows like crazy too much so I hold back on it but I will try what you said ocasionally for a shock

nolotil · « **Reply #5 on:** December 10, 2009, 05:47:08 AM »

Quote from: mesmorph78 on December 10, 2009, 05:24:12 AM

My chest grows like crazy too much so I hold back on it but I will try what you said ocasionally for a shock

no no, not shock, as in regular training : 3-4x6-8 with 335-350 or whatever will grow you more than 12 reps of 315 and 2 reps of 405. 2 reps is shock, 6-8 reps is regular training. you do usual mistake i seen; regular bodybuilding pyramid is not good and will just tire you out.

mesmorph78 · « **Reply #6 on:** December 10, 2009, 12:11:42 PM »

i cant really say i want my chest to be bigger.. like i said its a bodypart that grows extremley well for me...
but i will throw in your routine from time to time.. sounds challenging

dyslexic · « **Reply #7 on:** December 11, 2009, 10:47:05 PM »

Quote from: nolotil on December 10, 2009, 05:47:08 AM

no no, not shock, as in regular training : 3-4x6-8 with 335-350 or whatever will grow you more than 12 reps...

Wouldnt it be so cool and simple if it were etched in stone?

You cannot possibly say in this scenario what would make him grow more- or less. Sometimes just getting stronger gets you bigger. Wouldnt that seem logical?

It's as if size training is so much different than strength training. It ain't that "black and white" and probably NEVER will be.

nolotil · « **Reply #8 on:** December 12, 2009, 06:21:10 AM »

Quote from: dyslexic on December 11, 2009, 10:47:05 PM

Wouldnt it be so cool and simple if it were etched in stone?

You cannot possibly say in this scenario what would make him grow more- or less. Sometimes just getting stronger gets you bigger. Wouldnt that seem logical?

It's as if size training is so much different than strength training. It ain't that "black and white" and probably NEVER will be.

yes progressively heavier tension pushes growth. if he wants to push strength with low reps set up isnt smart...if he wants to grow set up isnt smart. yes you can do reps under 5-6 to push strength even as a bodybuilder but you still need to do it smart. 2 reps it trains rate coding not muscle growth primarily..and only one set?. also 315x12 tires you out uncessarily, there is more but i must go do cardio.

mesmorph78 · « **Reply #9 on:** December 12, 2009, 09:58:22 AM »

i dunno man i got my chest pretty big on this routine...
and i got stronger too

nolotil · « **Reply #10 on:** December 12, 2009, 02:57:06 PM »

Quote from: mesmorph78 on December 12, 2009, 09:58:22 AM

i dunno man i got my chest pretty big on this routine...
and i got stronger too

then of course continue what you are doing ...if something works don't change it. i dont know enough about you to analyse your training ...but if you do 405 for 2 reps then you are def stronger than average gym rat...but another question is how progress has been lately.

mesmorph78 · « **Reply #11 on:** December 12, 2009, 03:17:45 PM »

yeah i put on muscle relatively easy... and im fairly naturally strong
given that.. i rarely do bench im more of a dumbell guy
probably bench once a month if that

buffbong · « **Reply #12 on:** December 25, 2009, 09:47:29 AM »

I would normally agree rep range scheme 12-10-8-6 or 10-8-6-4 is best for most to build muscle. But mesomorph is able to use heavy wieght with a slightly higher rep range. He is probally better off keeping the rep range a bit higher or else his workout poundage would get extreme.

mesmorph78 · « **Reply #13 on:** December 25, 2009, 11:16:42 AM »

Yes I agree but I do find different rep ranges work differently for different bodyparts legs I think more reps 12 to 15 work best for arms I'm reently finding heavy lower reps give me a lot of size etc etc

oldtimer1 · « **Reply #14 on:** December 25, 2009, 01:11:42 PM »

That's some serious weight used. Do you compete?

nolotil · « **Reply #15 on:** December 25, 2009, 04:29:30 PM »

Quote from: buffbong on December 25, 2009, 09:47:29 AM

I would normally agree rep range scheme 12-10-8-6 or 10-8-6-4 is best for most to build muscle. But mesomorph is able to use heavy wieght with a slightly higher rep range. He is probally better off keeping the rep range a bit higher or else his workout poundage would get extreme.

who are you agreeing with?

i dont think using a pyramid 12-10-8-6 or 10-8-6-4 is the best set up for a bodybuilder..why not use 6-8 reps straight across the sets after warm up sets?

but in the case of mesomorph i dont think it matters that much as he obviously has gotten good results.

mesmorph78 · « **Reply #16 on:** December 25, 2009, 05:02:33 PM »

Quote from: oldtimer1 on December 25, 2009, 01:11:42 PM

That's some serious weight used. Do you compete?

naw i just love lifting

mesmorph78 · « **Reply #17 on:** December 25, 2009, 05:07:48 PM »

Quote from: nolotil on December 25, 2009, 04:29:30 PM

who are you agreeing with?

i dont think using a pyramid 12-10-8-6 or 10-8-6-4 is the best set up for a bodybuilder..why not use 6-8 reps straight across the sets after warm up sets?

but in the case of mesomorph i dont think it matters that much as he obviously has gotten good results.

to be honest if i did like 6 with 315 that would feel like a wasted set i wouldnt feel anything and i wouldnt feel like i hit my pec muscles hard
that been said the lower rep range works wonders for my arms....

nolotil · « **Reply #18 on:** December 25, 2009, 05:14:08 PM »

Quote from: mesmorph78 on December 25, 2009, 05:07:48 PM

to be honest if i did like 6 with 315 that would feel like a wasted set i wouldnt feel anything and i wouldnt feel like i hit my pec muscles hard
that been said the lower rep range works wonders for my arms....

no no..you misunderstand me again.

warm up then challenging weight for 6-8 reps..3-4 sets.

example _:bench press

135x8-10 reps (2 sets maybe)

225x 5 reps

315 x 3-5 reps (not 15 reps..takes energy from up coming working sets)

end of warm up
> working sets
3-4x6-8 with 335-350..(or some such...challenging weight in 6-8 rep range)

bigjoered · « **Reply #19 on:** December 25, 2009, 07:18:12 PM »

Impresive numbers already! Curious what your 1RM is? Personaly when I want a killer pump from the norm I start with flys or pec dec at high reps and then go heavy as I can with slow burns. Also its good to change the order in which you press maybe incline first the flat or the next week decline first. Its good to change it up a little. Just my two cents anyway...

mesmorph78 · « **Reply #20 on:** December 25, 2009, 07:45:59 PM »

i do change on a week to week basis
one week dumbells and the other barbell
dumbell week i start with incline barbell i start flat
my 1rrm is probably bout 415