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Author Topic: can any1 help me with ma laggin chest?  (Read 2444 times)
Redwine
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« on: January 24, 2006, 06:19:31 AM »

hey guys can any1 suggest me on how to change my chest training shedule..
this is how i train
 bench press  10 x 4
 incline  bench press 10x 4
 incline dumbell press 10 x3
 decline dumbell press 10x 4
 cable crossover 15 x 5
 dumbell pullover 10x4
----------------------
is there any error in my way of training? pls help me out guys.. my chest is considered small for my body size
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BigIronMike25
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« Reply #1 on: January 24, 2006, 06:37:40 AM »

hey guys can any1 suggest me on how to change my chest training shedule..
this is how i train
 bench press  10 x 4
 incline  bench press 10x 4
 incline dumbell press 10 x3
 decline dumbell press 10x 4
 cable crossover 15 x 5
 dumbell pullover 10x4
----------------------
is there any error in my way of training? pls help me out guys.. my chest is considered small for my body size

I assume you listed reps first, then sets....at least i hope so!
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gibberj2
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« Reply #2 on: January 24, 2006, 06:40:38 AM »

try bar dips
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BigIronMike25
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« Reply #3 on: January 24, 2006, 06:41:28 AM »

hey guys can any1 suggest me on how to change my chest training shedule..
this is how i train
 bench press  10 x 4
 incline  bench press 10x 4
 incline dumbell press 10 x3
 decline dumbell press 10x 4
 cable crossover 15 x 5
 dumbell pullover 10x4
----------------------
is there any error in my way of training? pls help me out guys.. my chest is considered small for my body size

One thing that has worked well for me is doing inclines first in my workout while Im fresh, since my upper chest needs the most beef.  Another thing that has worked well is regular flat benches but with my feet up off the floor and on the bench...be careful and make sure you are correctly balanced... I think you may be doing wayy too many sets but what do i know??   24sets just seems like alot esp if you are goin the natural route?Huh  you may also want to increase the wt your using and decrease the reps to the 6 to 8 range  (this range is best for growth IMO)....good luck man and i know how u feel, my chest has never grown too awlfully well.
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Bluto
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« Reply #4 on: January 24, 2006, 06:49:31 AM »

change so that you do db before bb, some people have a hard time to 'feel or 'find' the chest with benchpress exercises... they can lift a lot of weight it's just that it's not the chest that do the most of the lifting and because of this isn't not growing. with db this might be easier but you might need to try different things, maybe you need to lower weight in order to 'feel' it
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Z
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« Reply #5 on: January 24, 2006, 07:00:57 AM »

how about bench presses with feet up and bar to the neck instead of chest?
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JPM
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« Reply #6 on: January 24, 2006, 08:38:45 AM »

Like BIM25 posted, I hope you gave reps first....usually list set's first than reps; 3X10 reps. Any way you might want to  take a full week (or more) off of any kind of workout and come back to training renewed.

 The BB bench press is not always the best exercise for chest/pec development. DB BP's improve the exercise, giving a better stretch and fuller ROM. Extension/leverage exercises like DB flys, cable crossovers, etc, which can be helpful for a few, do not build massive pec's even if you get that great pump feeling (a great pump is not a gage for muscular growth). Pec decks allow better leverage (point of stress/workload is on the elbows)  and a more direct line of influence on the chest/pecs. Any decline press movement minic's the dip's to a certain extent. Some people  fine them a little too awkward to do. I would prefer Dips over declines any time (just me).

Might try:

Pullover & press......2X7-10
Dips...2X5-7
Pec Deck...keeping the elbows in line with the upper chest throughout the exercise...2X8-10

or

Incline presses..DB's only, elbows high & in line with the upper chest. 2X8-10
Dips...3X5-7

or

Pullover & presses...4X8-12
(That would be correct...just that one compound exercise for the chest/pecs)

Don't know how the rest of you workout week is planned but working the chest/pec's  (or most any other muscle group) 2 or 3 times a week is good. If your gains are not to your liking than drop to two workouts a week if your doing 3 sessions a week. Good Luck.
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ARTI
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« Reply #7 on: January 24, 2006, 10:01:52 AM »

Lee is this you?










Come on, just kidding... Lee's Awesome.
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SlackJaw Fagets
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« Reply #8 on: January 24, 2006, 12:18:48 PM »

Lee is this you?










Come on, just kidding... Lee's Awesome.
nice display pic....lee is awesome.
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bodybuildersreality.com
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« Reply #9 on: January 24, 2006, 02:36:36 PM »

how old r u, and what is your size now?  i had a small chest when i was younger. i filled out and bulked up as i got older. i did it with weight gainers and just a little liftin  Wink
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Thin Lizzy
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« Reply #10 on: January 24, 2006, 03:13:03 PM »

hey guys can any1 suggest me on how to change my chest training shedule..
this is how i train
 bench press  10 x 4
 incline  bench press 10x 4
 incline dumbell press 10 x3
 decline dumbell press 10x 4
 cable crossover 15 x 5
 dumbell pullover 10x4
----------------------
is there any error in my way of training? pls help me out guys.. my chest is considered small for my body size

You need to do more!

LOL

Seriously, the two main reasons for a muscle not responding properly, provided that your training and nutrition are on point, are genetics and a poor mind-muscle link. Unfortunately, there's not much you can do about the former, but the latter can improved dramatically.

I would start reading anatomy and physiology books and really learn how all the muscles work, what they do, and where they attach. Once you start doing this, you'll be able to have a better "feel" for the muscle you're working, which will allow you to acheive better contractions, which will, in turn, produce better results.

Good Luck.
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NoCalBbEr
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« Reply #11 on: January 24, 2006, 04:14:13 PM »

damn talk about over kill... all you need is like two presses and dips or flyes
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buffbong
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« Reply #12 on: January 24, 2006, 06:49:45 PM »

bro sounds like way to much work.
how about a routine like this
flat bench 3sets
incline bench 3sets
delcine dumbell presses
incline flyes 3sets
 thats plenty just try and build strength
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Bear03
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« Reply #13 on: January 24, 2006, 07:15:52 PM »

Agree with buffbong and NoCal...you've got too many sets!
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Redwine
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« Reply #14 on: January 24, 2006, 10:55:50 PM »

hey guys thanx a lot for ur kind replies.. i hav gone through 1 by 1.. will change my routine from now on.. thanx once again  Kiss regards .. Kev
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iron_dawg
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« Reply #15 on: January 24, 2006, 11:08:24 PM »

IMO you are doing way too much,  you obviously don't put your all into your chest day if you can do all that you should be spent after two exercises then a finisher like flys or crossovers way too much in my IMO.
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dawakaman
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« Reply #16 on: January 25, 2006, 10:28:07 AM »

24 sets? thats crazy.I would cut that in half:

3 x 8-12 db incl
3 x 8-12 bb bench
3 x 8-12 (weighted) dips
3 x 8-12 cable crossover or whatever you like...

something like this is more than enough.

Peace
D
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NoCalBbEr
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« Reply #17 on: January 25, 2006, 11:04:31 AM »

thats smple chest routine looks a very good start. i tend to do  a flat, incline and a dip or lly.. i wouldn't do decine presses.. if your doing to do dips. 

i dont think anyone should do 24sets for anything.
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Jr. Yates
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« Reply #18 on: January 25, 2006, 11:09:59 AM »

yes i agree....maybe for back or legs but even for those big muscle groups its too high.
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« Reply #19 on: January 26, 2006, 01:53:35 PM »

hey guys can any1 suggest me on how to change my chest training shedule..
this is how i train
 bench press  10 x 4
 incline  bench press 10x 4
 incline dumbell press 10 x3
 decline dumbell press 10x 4
 cable crossover 15 x 5
 dumbell pullover 10x4
----------------------
is there any error in my way of training? pls help me out guys.. my chest is considered small for my body size

Incline bench press and incline dumbell bench press are just doing the same exact thing. I would dump one. Dumbell pullover hits the lats more for me than chest. I would do them when training your back.  I also would dump the cable cross overs. I would add dips to your routine. I would end doing about half the sets you are doing. If you are doing 24 sets they can't be of a very high intensity or it would kill you.
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