So basically, I’ve never had any chest muscles before. I used to have decent sized arms but my pecs would be perfectly flat and almost level with my sternum (LOL), even when I flexed. Pathetic, I know. Anyways, the past few months I’ve been training hard, training smarter, and training consistently, especially on my chest. I’m glad to say that I’m seeing results and my work is finally starting to pay off. The line between my pecs looks like its getting more defined after every workout, but the rest of my chest still doesn’t show very well. My question is the following -
Are there excercises I can do to train the “outer” and “lower” part of my pecs (I know it’s just one muscle) or do I just keep doing what I’ve been doing and it will slowly develop/show overall? I’ve read conflicting views on doing decline work so I’m really not sure where to go. Should I use a wider grip when I bench? I’ve got the “inner” part of the chest going, but I’m just curious if there is something different I need to do for the rest. Is the “inner” part of the chest the first part to usually develop? And if so, does the rest follow?
Also, I’m aware that lowering my bodyfat will also help accomplish this (I’m on day 2 of the Velocity Diet), but my question is more geared towards size than definition. I don’t want to look like those guys who only have visible pecs because they are skinny or something.
One more thing - Soft/tender muscles after intense workouts is a good thing…right?
Incline BB or DB for ‘upper’ pec flat and decline BB or DB for lower and all around development…repeat. Also throw in some flys. Try wider grip on BB and bring the DB down toward armpits, and squeeze on flys.
Also, I’m aware that lowering my bodyfat will also help accomplish this (I’m on day 2 of the Velocity Diet), but my question is more geared towards size than definition. I don’t want to look like those guys who only have visible pecs because they are skinny or something.
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I’m not sure if I understand you correctly because you seem to indicate that you want to put “size” on your chest but you’re starting the V-Diet. The V-Diet claims to “maintain” muscle while cutting, but I don’t think you should expect significant growth while on it.
As far as chest exercises, I would recommend keeping things simple. 90% of my gains came from DB presses on a flat bench. Go heavy for fewer reps. Also, throw in some dips for good measure.
when i first started back to the gym, i used about 40-50% of my one rep max (1rm) for several months, for 10-12 reps…and usually about 3 sets. i did not make many gains in size… i toned a bit, but that wasnt what i wanted, without size
it wasnt until i started pushing 70-80% of my 1rm for less reps and more sets (between 5-6), that i started seeing more mass… however, i have also started eating better, and upping my protein intake.
the reason i mention this, is because, i too was unsatisfied with my chest. this program has seriously started to change my chest size…and strength.
Also, I’m aware that lowering my bodyfat will also help accomplish this (I’m on day 2 of the Velocity Diet), but my question is more geared towards size than definition. I don’t want to look like those guys who only have visible pecs because they are skinny or something.
I’m not sure if I understand you correctly because you seem to indicate that you want to put “size” on your chest but you’re starting the V-Diet. The V-Diet claims to “maintain” muscle while cutting, but I don’t think you should expect significant growth while on it.
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Bingo. That should be explained first. I would also like to know what he considers “decent sized arms”.
I would highly recommend weighted dips and going heavy. In highschool I was obsessed with my chest. I went from benching 180 to 230 senior year, by doing sets of 10 but did not see one single ounce of muscle on my chest from when I started.
Lift heavy, do sets of 3,4,6. Doing alot of reps isn’t bad to build muscular endurance and to change it up so your not always doing the same workout but going heavy is definitely the way to go with building muscle mass.