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Author Topic: full developed chest  (Read 5503 times)
chaos
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« Reply #25 on: February 24, 2012, 06:39:01 PM »

not making fun of you...... just suggesting that you focus on 1 thing at a time... good advice for any task in life
Isn't that why we work different bodyparts on different days?

What's the rest of your workouts look like for other bodyparts? What are your goals besides thicker chest?
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« Reply #26 on: February 24, 2012, 06:54:18 PM »

many moons ago i was showed a good movement by a competitive bber still use it today works best with flat db u could do it in beginning but better in end when already pump,get comfortable dumbell weight so as u finish movement at top turn hands in so dumbells face each other palms in so it finishes like a flye,,i do it with inclines too ,,so its press and as you reach top turn in dbells squeeze...if ur going to superset can't go wrong with dips/flyes or dips /crossovers at end...
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« Reply #27 on: February 24, 2012, 08:10:27 PM »

Isn't that why we work different bodyparts on different days?

What's the rest of your workouts look like for other bodyparts? What are your goals besides thicker chest?

sure... but I tend to put more energy into lagging bodyparts... at least mentally...
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« Reply #28 on: February 26, 2012, 11:48:02 AM »

this if what you do:

incline bb press 3x +12
flat smith machine press 3x +12
Incline db flies 3x20
Decline db flies 3x20
Cable crosses 3x20
Seated press with the machine that moves in elliptical motion 3x15

it will change your chest
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« Reply #29 on: February 26, 2012, 11:58:41 AM »

this if what you do:

incline bb press 3x +12
flat smith machine press 3x +12
Incline db flies 3x20
Decline db flies 3x20
Cable crosses 3x20
Seated press with the machine that moves in elliptical motion 3x15

it will change your chest

wow lots of volume lol
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« Reply #30 on: February 26, 2012, 12:00:17 PM »

Bench Press-5 X 12,10,8,5,12...............add weight each set,drop back down on the last one
Smith Inclines-4 X 12,10,8,6
Flyes-3 X 12,10,8
Dips-1 set to failure with bodyweight

CARDIO AND DIET..................ge t busy!!
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« Reply #31 on: February 26, 2012, 12:22:59 PM »

Bench Press-5 X 12,10,8,5,12...............add weight each set,drop back down on the last one
Smith Inclines-4 X 12,10,8,6
Flyes-3 X 12,10,8
Dips-1 set to failure with bodyweight

CARDIO AND DIET..................ge t busy!!

this is good advice
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« Reply #32 on: February 26, 2012, 02:50:09 PM »

wow lots of volume lol

Volume never kill anyone. 18 sets is not that much. Back in arnolds time people did 40 and had better chest than today.
Never be afraid of volume  Wink
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« Reply #33 on: February 26, 2012, 02:52:54 PM »

Volume never kill anyone. 18 sets is not that much. Back in arnolds time people did 40 and had better chest than today.
Never be afraid of volume  Wink

yea i always used to do higher volume, 12-20 sets, but my ego was in the way most of the time Undecided. have been doing HIT style for a little while now, and may go back to volume
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« Reply #34 on: February 26, 2012, 04:11:18 PM »

yea i always used to do higher volume, 12-20 sets, but my ego was in the way most of the time Undecided. have been doing HIT style for a little while now, and may go back to volume

say no more...there is your problem. Stop HIT asap. Add some volume, slow and deliberate movements, squeeze and hold the contraction, drive some blood into the muscle and rest less. No need to rest more than 30-45 secs for flies f.eg. Higher reps, non of that 6 reps bs. It will work, guarantee.
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« Reply #35 on: February 26, 2012, 04:55:53 PM »

say no more...there is your problem. Stop HIT asap. Add some volume, slow and deliberate movements, squeeze and hold the contraction, drive some blood into the muscle and rest less. No need to rest more than 30-45 secs for flies f.eg. Higher reps, non of that 6 reps bs. It will work, guarantee.

ive considered higher reps before but never really stuck to it, may have to give it a try. thanks brotha
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« Reply #36 on: February 27, 2012, 03:18:28 AM »

monday...universal chest day. report.
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« Reply #37 on: February 27, 2012, 03:25:59 AM »

monday...universal chest day. report.

nah... i rotate days... they never fall on the same days of the week unless I skip a day... today is an off day for me.. already did 30 minutes of elliptical and will hit it for another hour at least tonight
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« Reply #38 on: February 27, 2012, 06:08:38 AM »

I do legs on Mondays just to avoid the teen benchers working out in a gang for two hours on benches alone!  Cheesy
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« Reply #39 on: February 27, 2012, 08:20:07 AM »

I do legs on Mondays just to avoid the teen benchers working out in a gang for two hours on benches alone!  Cheesy
good move wes,,,,i do legs sat in afternoon gym is quiet and i can let loose ,,weekend warriors never do legs,,,
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« Reply #40 on: February 27, 2012, 09:06:17 AM »

good move wes,,,,i do legs sat in afternoon gym is quiet and i can let loose ,,weekend warriors never do legs,,,

i train chest and bis on Satuday and Legs on Sunday. The only 2 days when i can train in peace.
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« Reply #41 on: February 27, 2012, 12:09:27 PM »

 Flat BB press 4x 6-8
 Flat Flyes      3x10-15
 Incline BB     4 X 8-10
 Incline Flyes  3 x 10-15
 Push ups       1-2 sets to failure.
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« Reply #42 on: February 29, 2012, 07:58:49 AM »

 Some good advice here. I would always suggest someone performing a more complete routine. I think there is alot of underdeveloped chests among bodybuilders in general (Pro's included). Good idea starting with a incline pressing movment. If shoulders and tris take over to much on barbells hit flat with dumbells. Dip's are one of the best chest builders out there. Not arguing against those who get good results with more volume but I think adding more and more sets is a excuse to take the pedal off the intensity. Sometimes to improve a week area just takes a proper program, better focus, and execution/form.  Here is two examples you can follow. Two sets dont ussally feel like enough but as you increase weight the intensity follows.

Incline dumbell presse's 10-8-8
Flat dumbell presse's     2x8
Dip's weighted              2x8
Incline flye's                 2x8
 Or
Incline barbell presses 10-8-6
Flat barbell presses     2x6
Decline barell presses  2x8
Peck deck                 2x8-10
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« Reply #43 on: February 29, 2012, 08:08:24 AM »

good advice here thanks everyone
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« Reply #44 on: February 29, 2012, 11:19:43 AM »

good advice here thanks everyone
seems everyone here is close or about same 3-5 exercises 10-15 sets avg,u could piece together few workouts here and move and rotate different exercises depending on whats working...pretty much every exercise works well for chest .and u don't have to be a great bencher to have a great chest,...
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« Reply #45 on: February 29, 2012, 11:52:48 AM »

yea bro no doubt, good brahs in here
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« Reply #46 on: February 29, 2012, 12:41:09 PM »

seems everyone here is close or about same 3-5 exercises 10-15 sets avg,u could piece together few workouts here and move and rotate different exercises depending on whats working...pretty much every exercise works well for chest .and u don't have to be a great bencher to have a great chest,...
Good post!
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« Reply #47 on: March 13, 2012, 07:33:34 PM »

I've been working to bring up my upper chest:

DB incline 4 sets
Hammer incline 4 sets or smith incline 4 sets
BB flat 4 sets
DB incline flies 4 sets
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« Reply #48 on: March 14, 2012, 12:01:52 AM »

Today I did:
Bench Press: 1 restpause set 9/5/3 reps, not to failure 1 hard rep left for each miniset
Incline db bench: warm-up set then a set of 8 to failure
flat db bench: set of 9 to failure
decline db: set of 7 to failure
flat bench cable flyes: set of 8

The decline db bench sucked, needed someone to hand me the dumbbells lol don't really like that
Triceps were too tired to do the flies with even a tiny amount of weight so in future im probably going to drop the decline db bench so I can pay more attention to the flyes
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« Reply #49 on: March 14, 2012, 10:04:17 AM »

I've been working to bring up my upper chest:

DB incline 4 sets
Hammer incline 4 sets or smith incline 4 sets
BB flat 4 sets
DB incline flies 4 sets
old school movement have to be careful bench to neck/collarbone on smith machine.
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