I’ve noticed that certain peoples’ chests develop differently from others, much like other muscles. For example (with a lack of a better way to explain this), some people have a smoother outer chest while some have a deep groove. Another difference is some people have the muscles of their mid-chest separated slightly while others have the muscles in this area practically overlap. I’ll find and post some pictures of what I’m talking about later after I get off work. Does anyone know how these different chest developments effect strength or performance? Thanks for any help.
This may not be the proper place to pose this question, but I lack what I percieve as good chest development. I am currently lifting 5 days aweek. One part a day. For my chest I am using Flat Benches, Incline flyes, Decline Presses, and elevated, (feet), pushups. For flat benches I go heavy, reps 10, 8, 6, 4, 4-2. Everything else I go moderate to heavy for 10- 8 reps for 3-4 sets, except on push ups i do 20 reps for 3 sets. Get a good pump butm no definition or size. Can some one give some help and advise. Thanks.
[quote]jahwarrior wrote:
For my chest I am using Flat Benches, Incline flyes, Decline Presses, and elevated, (feet), pushups.
This may be your problem. Not knowing anything about your genetics, diet, etc my first impression that you are doing too many exercises and wasting your time on things like flyes. Choose ONE (two at most) big movement which hits the chest (eg flat bench or incline bench or dips etc) and do warm up sets plus 2 to 4 (for example) heavy work sets.
Add a little weight to the bar each week. When the gains dry up switch things up with a new BIG movement.
Also make sure your routine is built around big movements. A big chest will most likely be built on a big body so include dquats, bench, deadlifts (with variations), chins (with variations), military press, etc
Train chest once a week. Low volume, 4-6 reps per set. 2-3 sets. Positive failure on each set. 2-4 exercises. 3 minutes between sets. Compound exercises: Bench, incline bench, weighted dips. Try to get one more rep or increase the weight every workout. Fatigue does not = growth, overload = growth.
Paul,
“Does anyone know how these different chest developments effect strength or performance?” Interesting and unusual question. I’m not able to give you an answer. I’m curious to know if anyone here has an answer (if there is any).
Luca