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Author Topic: trying to build a bigger chest  (Read 2565 times)
halinsmm
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« on: November 11, 2005, 11:45:19 PM »

since i'm beginning to do my chest only once a week now i need to get rid of barbell or dumbbell bench's. should i stick with barbells for all bench's or dumbells?
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« Reply #1 on: November 12, 2005, 12:14:45 AM »

lots of heavy sets.  and eat. lots of food.

milk. rest. food. heavy db presses. lots of stretching.
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JOHN MATRIX
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« Reply #2 on: November 12, 2005, 12:38:01 AM »

either bb or db presses are fine...presses are the only way to chest mass, never drop them
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« Reply #3 on: November 12, 2005, 03:26:00 AM »

some people feel they work the muscles better with db than bb, bb requires a little more technique. db is also safer if you do it alone without a training partner. db also enables to go a little deeper, with more stretch.
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Z
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« Reply #4 on: November 12, 2005, 08:09:42 AM »

       Try doing barbell flat bench followed by incline dumbell presses, and then your next chest workout, start with barbell incline presses and then dumbell flat bench presses. Also do some type of dumbell flye, either falt, incine, or decline.
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« Reply #5 on: November 12, 2005, 01:02:03 PM »

Le Bench Press
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« Reply #6 on: November 13, 2005, 12:28:02 PM »

I would opt for heavy barbell INCLINES, DB flys and cable work.
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Cavalier22
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« Reply #7 on: November 13, 2005, 01:22:40 PM »

heavy dips dont do much for my chest, i built mine on presses, presses and more presses
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« Reply #8 on: November 14, 2005, 07:42:17 AM »

The pectoral muscles grow fairly easy on most people. They are filled with white muscle fibers (fast twitch) and they hypertrophy nicely.
Stick with periodization for 9  weeks back to back if you want.
week 1-2
10 reps 3 sets per exercise 3-4 exercises
week 3-4
8 reps
week 5-6
6 reps
week 7-8
4 reps
week 9
1-3 reps
Begin you 9 week program again or take some time in between. If you decide to begin this again your 10 rep max should have increased. So you would start with more weight.

Good luck, like the other posts said your diet is everything. Without a good one your doomed.
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« Reply #9 on: November 14, 2005, 12:22:43 PM »

Big E id that the way u train ur hole body (periodization)?

Seems interesting.

davie
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big E
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« Reply #10 on: November 14, 2005, 02:43:17 PM »

Yes you can train your whole body this way. You can only have two 9 week programs like this a year if your natural. In between you can use all the other lifting principles and techniques you want.
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« Reply #11 on: November 14, 2005, 04:26:54 PM »

since i'm beginning to do my chest only once a week now i need to get rid of barbell or dumbbell bench's. should i stick with barbells for all bench's or dumbells?

why not just rotate them weekly? week1: BB, next week: DB. repeat.
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LatsMcGee
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« Reply #12 on: November 14, 2005, 04:54:43 PM »

My chest really took off when I started doing Gironda Dips and Incline DB presses.
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« Reply #13 on: November 15, 2005, 05:19:18 AM »

       Try doing barbell flat bench followed by incline dumbell presses, and then your next chest workout, start with barbell incline presses and then dumbell flat bench presses. Also do some type of dumbell flye, either falt, incine, or decline.

This is good training advice.  Even though I rarely, if ever flat bench anymore with a barbell.
 

Really if you want a big chest you need to learn how to feel it first.  Then use as much weight as you can with good form and a full ROM, for 5-12 reps.
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