how about do 16-25 sets of flies for chest, skip the pressing

[ukjeff]

If barbell presses are "all delts and tris" how come most pec tears come from bb presses?
If there's no tension put on the pec major we wouldn't see all these pec tears from it.

Maybe it puts the pectoral muscle in a weak position, hence the tears.

[Overload]

If barbell presses are "all delts and tris" how come most pec tears come from bb presses?
If there's no tension put on the pec major we wouldn't see all these pec tears from it.

Look at were the tear happens the majority of the time.  It puts the pec in an awkward position and puts too much tension.

How many shoulder injuries come from flat BB bench?

[Van_Bilderass]

It puts the pec in an awkward position and puts too much tension.

Exactly, it puts tremendous tension on the pec major. High tension = growth stimulus.
It's dangerous but effective.

It's hard on the shoulders because most press with elbows out and high on the chest.
Switching to dumbells makes most move their elbows in a bit. But this also takes some load off the pecs though, transfers it more to the tris.

[anab0lic]

bench pressing for big pecs is about as efficient as squating for big calves.

[BigCyp]

bench pressing for big pecs is about as efficient as squating for big calves.

x 100

Your mother has huge calves, and stands up to pee

[Oly15]

Your mother has huge calves, and stands up to pee

Neat

[Overload]

Exactly, it puts tremendous tension on the pec major. High tension = growth stimulus.
It's dangerous but effective.

It's hard on the shoulders because most press with elbows out and high on the chest.
Switching to dumbells makes most move their elbows in a bit. But this also takes some load off the pecs though, transfers it more to the tris.

I can't argue with you there, but high tension doesn't make it the most effective muscle builder IMO.

[no one]

my chest is one of my better body parts. I'd say maybe 1/4 of the workout volume it gets is press based. the rest being all cable and isolation exercises like close grip push ups off a bench for the upper pecs.

I think you have to find what works best for you. some guys respond well to presses. others won't. everyone is designed differently biomechanicaly so what might work for some won't for you and vise versa. fuck what conventional wisdom says. if doing the opposite works for you then do it and grow while everyone stagnates cause there doing what 'they're supposed to'.

[anabolichalo]

today i did 2x10 + 1x8 reps flat bench with 100kg

4 sets of 8-15 reps incline dumbel press 30kg dumbells really deep reps with the squeezing etc etc

5x10-15 flat dumbell fly 14kg

5x10-15 shallow incline dumbell fly 14kg

4x10-15 chest fly machine (the reverse rear delt machine)


then triceps


4 sets narrow grip bench
4 sets french curl
4 sets single arm cable downward extention hold it at the round thing below the hook I FOUND OUT MY RIGHT TRICEP IS STRONGER THAN MY LEFT

NOW I AM FREAKING OUT OVER THIS DISCOVERY WHAT DO I DO NOWWWW

[ProudVirgin69]

Do triceps on their own day.  That way:
1) chest gets hit more frequently
2) triceps get hit more frequently
3) triceps are fresh and can handle more load

[anabolichalo]

Do triceps on their own day.  That way:
1) chest gets hit more frequently
2) triceps get hit more frequently
3) triceps are fresh and can handle more load

where does it end

one muscle per day?

they already told me to do delts on a seperate day

i do back on a seperate day

where does it fuckin,g ENDDDDDDDDDDDDDDDDDDDDDD DDD


THIS MADNESSSSSSSSSSSSSSSSSSS SSSSSSSSSSSSS

[Roger Bacon]

Do triceps on their own day.  That way:
1) chest gets hit more frequently
2) triceps get hit more frequently
3) triceps are fresh and can handle more load

Very nice username broseph!!!   

[BodyMachine]

For me machines isolate and cause my chest to grow best however the secondary muscles such as
Tris and delts are not worked/hit as effectively as when using free weights. Just mix it up week to week.

[Roger Bacon]

So... I don't really get it...

Heavy flys, or pec deck can't stress your pecs the same way heavy bench press can?

You should obviously be able to move heavier weight bench pressing, but I don't see why the same tension can't be attained using a different technique and lighter weight?


(no tbombz)

[wild willie]

my chest is one of my better body parts. I'd say maybe 1/4 of the workout volume it gets is press based. the rest being all cable and isolation exercises like close grip push ups off a bench for the upper pecs.

I think you have to find what works best for you. some guys respond well to presses. others won't. everyone is designed differently biomechanicaly so what might work for some won't for you and vise versa. fuck what conventional wisdom says. if doing the opposite works for you then do it and grow while everyone stagnates cause there doing what 'they're supposed to'.

x2......excellent post......i agree wholeheartedly with you!

[Straw Man]

according to Blakely (whom i know personally) post-exhaust is better ie. first press then fly

btw, can you still dunk a basketball?

I actually like that better on a alot of muscles

work it first with a basic movement or two and then when pumped finish with something where you can get a really good stretch

I hate to mention it but I think Bill Phillips wrote something about this back in the 90's as being some old timer technique from the 50's or 60's

[Van_Bilderass]

I can't argue with you there, but high tension doesn't make it the most effective muscle builder IMO.

I think most muscle development is mostly genetic, but OTOH basically all the pros with outstanding pecs did lots of flat benching. Just coincidence?
Today's pros do mostly inclines and the pecs are shallower.
I think flat presses are better upper pec builders than inclines too. At most 10º incline for upper pecs.

[cephissus]

bench pressing destroyed my chest

everything worked my chest tho

if you dont feel bench pressing in your chest, i wouldn't be surprised if it won't grow no matter what you do

[ProudVirgin69]

where does it end

one muscle per day?

they already told me to do delts on a seperate day

i do back on a seperate day

where does it fuckin,g ENDDDDDDDDDDDDDDDDDDDDDD DDD


THIS MADNESSSSSSSSSSSSSSSSSSS SSSSSSSSSSSSS

2-3 muscles/day
3-4day split
Muscles get hit 2+ times/week
Embrace high frequency

[anabolichalo]

You were hoping something would be wrong with your baby when she was born, so you could neglect your fatherly duty like most black man do.

You were also hoping that black bitch - your "wife" dies during child birth.

Since neither happened.

Give the baby up for custody - hopefully not a black male. You know where the latter leads to 16 years down the line.

Then opt for Murder (that black bitch already has you castrated - you got nothing to lose) - Suicide (you - since you are a delusional scum bag that thinks all his problems in life will be solved by gear and having a full head of hair).

Don't let the door hit you on the way out!

my pecs are sore as hell

guess i'm gonna have them huge after all

[POB]

Skip flat except for warm up, hit all incline and decline for presses

[Cold]

I train chest 8 times a week.

Here is my routine:
mon: chest, (rest 6 hours) then 2nd session of chest
tues: back, chest
wed: cardio, chest
thurs: shoulders, chest
fri: legs, chest
sat: cardio, chest
sun: 1/2 day rest, chest

I also do about 30 sets of chest on each day. I always employ preexhaust, supersets, dropsets, and giant sets. I know my limit though. When I have a flu, I cut it back to 25 sets and don't employ super sets or giant sets. I do however make up for the smaller volume by upping my caffeine amount from 500mg to about 2500mg.

[dj181]

lol

[DroppingPlates]

26 - 35 would be better.

Yes, the hypertrophy magic happens after 25 sets

[Mr Nobody]

Yes, the hypertrophy magic happens after 25 sets

Yes it happens around 34.5 sets