Chest Training Advice?

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]RossDB wrote:
postholedigger wrote:
Here’s a routine I posted in another discussion where the OP was asking about a lagging chest:

I find that with me, my pecs lag behind other body parts. A few routines that I’ve changed up over the years helped me. I switch between these routines every 1 and a half to 2 months. As with most tips and advice, this may only work on me, but then again…it did work.

Workout #1:
This is basically a dropset with each exercise done back to back with weight that only allows 5 reps each. Each set is done back to back with no rest.

Bench press
Pec deck
Weighted dips (done properly to target the pecs, not the triceps)
Flyes
Dumbell bench press
Doorway stretch

Repeat x5 with no rest but take 10lb off all equipment (5 lbs. on DBs) each time.

Workout #2

This is a one sided pyramid (not sure what the “real” name for it is)
I start with what I can only do 10 with and as the weight goes up, the reps dwindle with my ability to lift it.

Bench press 4 sets Reps 10, 8, 6, 4
Pec deck same
Weighted dips same
Flyes same
Dumbell bench press same

This helped me go from a 135 bench to 225 at 5’4 150lb. in about 2 years. Maybe it (or at least the concept) could help you? If nothing else, just give it a try and if it works, great. If not, toss it out.

Noooowwww i see why everyone hates the 09ers. [/quote]

yep.

22

bench press for reps

I win

23

[quote]RossDB wrote:
postholedigger wrote:
Here’s a routine I posted in another discussion where the OP was asking about a lagging chest:

I find that with me, my pecs lag behind other body parts. A few routines that I’ve changed up over the years helped me. I switch between these routines every 1 and a half to 2 months. As with most tips and advice, this may only work on me, but then again…it did work.

Workout #1:
This is basically a dropset with each exercise done back to back with weight that only allows 5 reps each. Each set is done back to back with no rest.

Bench press
Pec deck
Weighted dips (done properly to target the pecs, not the triceps)
Flyes
Dumbell bench press
Doorway stretch

Repeat x5 with no rest but take 10lb off all equipment (5 lbs. on DBs) each time.

Workout #2

This is a one sided pyramid (not sure what the “real” name for it is)
I start with what I can only do 10 with and as the weight goes up, the reps dwindle with my ability to lift it.

Bench press 4 sets Reps 10, 8, 6, 4
Pec deck same
Weighted dips same
Flyes same
Dumbell bench press same

This helped me go from a 135 bench to 225 at 5’4 150lb. in about 2 years. Maybe it (or at least the concept) could help you? If nothing else, just give it a try and if it works, great. If not, toss it out.

Noooowwww i see why everyone hates the 09ers. [/quote]

I’m just sick of seeing that guy’s avatar TBH. I don’t even care what he posts because I can choose not to read it but I can not stand looking at that horrible avatar. Why post an avatar showing your tricep when your arm looks like its about 13-14"?

24

[quote]josh86 wrote:
RossDB wrote:
postholedigger wrote:
Here’s a routine I posted in another discussion where the OP was asking about a lagging chest:

I find that with me, my pecs lag behind other body parts. A few routines that I’ve changed up over the years helped me. I switch between these routines every 1 and a half to 2 months. As with most tips and advice, this may only work on me, but then again…it did work.

Workout #1:
This is basically a dropset with each exercise done back to back with weight that only allows 5 reps each. Each set is done back to back with no rest.

Bench press
Pec deck
Weighted dips (done properly to target the pecs, not the triceps)
Flyes
Dumbell bench press
Doorway stretch

Repeat x5 with no rest but take 10lb off all equipment (5 lbs. on DBs) each time.

Workout #2

This is a one sided pyramid (not sure what the “real” name for it is)
I start with what I can only do 10 with and as the weight goes up, the reps dwindle with my ability to lift it.

Bench press 4 sets Reps 10, 8, 6, 4
Pec deck same
Weighted dips same
Flyes same
Dumbell bench press same

This helped me go from a 135 bench to 225 at 5’4 150lb. in about 2 years. Maybe it (or at least the concept) could help you? If nothing else, just give it a try and if it works, great. If not, toss it out.

Noooowwww i see why everyone hates the 09ers.

I’m just sick of seeing that guy’s avatar TBH. I don’t even care what he posts because I can choose not to read it but I can not stand looking at that horrible avatar. Why post an avatar showing your tricep when your arm looks like its about 13-14"?[/quote]

haha zing

25

Ouch! Point taken.

Just to check though, am I not allowed to post advice or viewpoints unless I’m jacked or have someone/something else’s picture as an avatar? I have no problem with returning to lurker status as I have been for years now. I just made an account a month and a half ago just to be helpful and “give back to the community”.

26

[quote]postholedigger wrote:
Ouch! Point taken.

Just to check though, am I not allowed to post advice or viewpoints unless I’m jacked or have someone/something else’s picture as an avatar? I have no problem with returning to lurker status as I have been for years now. I just made an account a month and a half ago just to be helpful and “give back to the community”.[/quote]

I honestly believe that people shouldn’t give advice unless they have built that body part up to be fairly impressive. I personally would never give chest training advice as my chest lags behind my other body parts (due mostly to some injuries), but I would maybe give tricep or back training advice as those are some muscle groups I believe I have developed well and continue to do so.

The reason people jumped on you though is because that program you listed looked rather horrible. And going from 135 bench to 225 bench in 2 years is not quick at all.

Edit: My profile is full of pictures showing my progress (from ~130 lbs to ~220 pretty soft, to a pretty lean ~205, now starting to gain again) and fairly current level as well.

27

[quote]josh86 wrote:

The reason people jumped on you though is because that program you listed looked rather horrible. And going from 135 bench to 225 bench in 2 years is not quick at all.
[/quote]

x2. He would have gotten to 225 much faster if he had just stuck to the basic exercises, constantly upping the weight each time he hit the top of a rep range rather than some exhaustive circuit type training.

I don’t like the idea of implementing any special routines unless maybe you’ve already built up a solid solid base and are looking to put some finishing touches on a body part.
To me, repping 350+ on the bench, 200+ OHP, 185+ BB curl, 315+ CGBP, 400+ on the squat, etc, should be the main focus for anyone looking to improve their body parts. And IMO the best way to do that is via the standard progression methods discussed on this site ad naseum as of late (CC and Prof X’s discussions as well as the other big guys here).

What I can add to the OP’s question though is my own experience in working on incline smith presses for well over a year. My strength on this still isn’t where I want it to be, but I have made CLEAR progress in my upper chest (which makes the entire area look much better) just from doing this one exercise and trying like hell to increase the weight when appropriate.

The point is, pick the money exercises for your lagging body part and go from point A (where you are now) to point B (repping out much much more weight than you are now) in the fastest way possible. That should take care of your weak point IMO.

28

I admit my progress isn’t that quick. I sort of expected my progress to be hindered by 1.) My love for distance running (half marathon distances) and 2.) time constraints due to family commitments (I am married and have kids). Between those two things I usually have about 45 minutes each day (have to guard it like hell) for training/lifting. I guess the tables have turned and I’m seeking advice here. :slight_smile: Given 45 minutes, what would you recommend as a chest program/routine? I’m always looking to improve.

Note: if it’s gonna make everyone feel any better, I can change my avatar to another Arnold one like my fellow “09ers” or something.

29

if you ever have a lagging body part you can train it lightly later in the week but in your situation i would say exactly what everyone else is, just eat as much as you can man.

30

[quote]gabriel97531 wrote:
ive been doing wide grip bench and dips (on the rings) on seperate days of my routine and its working very well for my own chest development. and if it works for me id might as well recommend it.[/quote]

i’m a fan of wide grip benching and dips too. however my chest development is nothing to write home about… though the pecs have grown a bit over the last month due to changing assistance benching style.

31

[quote]postholedigger wrote:
I admit my progress isn’t that quick. I sort of expected my progress to be hindered by 1.) My love for distance running (half marathon distances) and 2.) time constraints due to family commitments (I am married and have kids). Between those two things I usually have about 45 minutes each day (have to guard it like hell) for training/lifting. I guess the tables have turned and I’m seeking advice here. :slight_smile: Given 45 minutes, what would you recommend as a chest program/routine? I’m always looking to improve.

Note: if it’s gonna make everyone feel any better, I can change my avatar to another Arnold one like my fellow “09ers” or something.[/quote]

then give advice on distance running :wink:

32

[quote]Kerley wrote:
postholedigger wrote:
I admit my progress isn’t that quick. I sort of expected my progress to be hindered by 1.) My love for distance running (half marathon distances) and 2.) time constraints due to family commitments (I am married and have kids). Between those two things I usually have about 45 minutes each day (have to guard it like hell) for training/lifting. I guess the tables have turned and I’m seeking advice here. :slight_smile: Given 45 minutes, what would you recommend as a chest program/routine? I’m always looking to improve.

Note: if it’s gonna make everyone feel any better, I can change my avatar to another Arnold one like my fellow “09ers” or something.

then give advice on distance running ;)[/quote]

ohhhhhhhhhhhh no he didn’t!!!

33

[quote]The1andOnly wrote:
Hi I was just wondering if some one could advice me a good split, to help me develop my chest as it is severely lacking and looks very small due to pectus carintum, bassically my chest bone sticks out. So i’m having to work extra hard to get a good chest.

My current split is:
mon - chest
tues- back
wed - shoulders
thur - arms
fri - legs.

I weigh just over 92kgs and been training for a while with around 16-18% bf.[/quote]

your routine should be:
My current split is:
mon - chest, tri
tues- back, bi
wed - shoulders
thur - chest, arms
fri - legs.

34

[quote]josh86 wrote:
RossDB wrote:
postholedigger wrote:
Here’s a routine I posted in another discussion where the OP was asking about a lagging chest:

I find that with me, my pecs lag behind other body parts. A few routines that I’ve changed up over the years helped me. I switch between these routines every 1 and a half to 2 months. As with most tips and advice, this may only work on me, but then again…it did work.

Workout #1:
This is basically a dropset with each exercise done back to back with weight that only allows 5 reps each. Each set is done back to back with no rest.

Bench press
Pec deck
Weighted dips (done properly to target the pecs, not the triceps)
Flyes
Dumbell bench press
Doorway stretch

Repeat x5 with no rest but take 10lb off all equipment (5 lbs. on DBs) each time.

Workout #2

This is a one sided pyramid (not sure what the “real” name for it is)
I start with what I can only do 10 with and as the weight goes up, the reps dwindle with my ability to lift it.

Bench press 4 sets Reps 10, 8, 6, 4
Pec deck same
Weighted dips same
Flyes same
Dumbell bench press same

This helped me go from a 135 bench to 225 at 5’4 150lb. in about 2 years. Maybe it (or at least the concept) could help you? If nothing else, just give it a try and if it works, great. If not, toss it out.

Noooowwww i see why everyone hates the 09ers.

I’m just sick of seeing that guy’s avatar TBH. I don’t even care what he posts because I can choose not to read it but I can not stand looking at that horrible avatar. Why post an avatar showing your tricep when your arm looks like its about 13-14"?[/quote]

because he is proud of the progress he has made. dont be a dick and knock him for taking pride in his hard work.

35

[quote]postholedigger wrote:
I admit my progress isn’t that quick. I sort of expected my progress to be hindered by 1.) My love for distance running (half marathon distances) and 2.) time constraints due to family commitments (I am married and have kids). Between those two things I usually have about 45 minutes each day (have to guard it like hell) for training/lifting. I guess the tables have turned and I’m seeking advice here. :slight_smile: Given 45 minutes, what would you recommend as a chest program/routine? I’m always looking to improve.

Note: if it’s gonna make everyone feel any better, I can change my avatar to another Arnold one like my fellow “09ers” or something.[/quote]

You should be able to hit chest and another body part in 45 via the standard ramping/progression methods discussed in some of those (in)famous threads. You’d only really be doing maybe 4 work sets for chest and 2-3 or whatever for tris. This is how i’d do it (and am doing it) and I believe in it so that’s the advice i’d give.

Some of those threads are probably listed in the BBing forum’s first sticky. Also read through the first 10 or so pages of Prof X’s thread “Prof X: A request” for examples.

36

Oh, I forgot to add that I’d like advice specific to lifting/chest training alone. I don’t have the luxury of a spotter or a cage so I have to be very careful to be sure that I can actually lift what I bench :stuck_out_tongue: Failure is not an option (or is a rather painful one).

@MHB: The reason (I think) that I resorted to “circuit style” training is probably due in part to my running background. I’ve always had the mindset of going from one thing to the next till exhaustion. It’s the way I liked it. I’m not saying it’s the best. I’m just saying it’s been my preference. I like crawling/dragging myself out of my gym to the showers.

@Kerley: lol. If there’s EVER a question on this forum about distance running I will be sure to pitch in.

@seth.ewan: It’s ok dude. I don’t mind being put in my place. I’m not that big or tall even (5’4). Heck, I was walking down the street in NYC one sweltering day and I decided to roll my t-shirt sleeves up cuz I was melting and some random guy came up to me and said, “roll your sleeves down. Your arms aren’t THAT big.” and he walked away. If I had no place giving advice to someone then I have no place giving advice. I understand that.

37

[quote]postholedigger wrote:
Oh, I forgot to add that I’d like advice specific to lifting/chest training alone. I don’t have the luxury of a spotter or a cage so I have to be very careful to be sure that I can actually lift what I bench :stuck_out_tongue: Failure is not an option (or is a rather painful one).

@MHB: The reason (I think) that I resorted to “circuit style” training is probably due in part to my running background. I’ve always had the mindset of going from one thing to the next till exhaustion. It’s the way I liked it. I’m not saying it’s the best. I’m just saying it’s been my preference. I like crawling/dragging myself out of my gym to the showers.

@Kerley: lol. If there’s EVER a question on this forum about distance running I will be sure to pitch in.

@seth.ewan: It’s ok dude. I don’t mind being put in my place. I’m not that big or tall even (5’4). Heck, I was walking down the street in NYC one sweltering day and I decided to roll my t-shirt sleeves up cuz I was melting and some random guy came up to me and said, “roll your sleeves down. Your arms aren’t THAT big.” and he walked away. If I had no place giving advice to someone then I have no place giving advice. I understand that.[/quote]

Do you have access to a smith machine? That’s what I use for incline. Regular BB incline and flat bother my bad shoulder but I don’t have a problem in the smith.

DB pressing also doesn’t require a spotter unless you’re repping out the 120+s, and even then you probably only need someone to help get them in position because you can just drop the DBs on the floor.

Also any type of chest machine like hammer strength or what not doesn’t require a spotter, but this obviously requires access to them which i’m not sure from your post that you do. Does this help?

38

OP-
scrap the heavy db (kinda) incline and insert barbell flat bench, scrap decline and then do db incline… the order of the two isn’t particularly important, but i haven’t gotten much out of decline ever so i don’t ever recommend clients to do it. alternate weeks of which exercise you perform first.

seth.ewan-
one problem I have with that split is that after hitting shoulders wednesday your presses are going to lag because of the fatigue, DOMS, and muscle damage in your anterior deltoid because of the amount of assistance it provides in horizontal and vertical pressing. I also don’t like that you only hit legs once a week, but this is a chest help post so I’ll leave that alone.

The current routine I am doing is:
M- multiple exercises for chest with barbell and DB, DB and some cable shoulder, tris
T- deadlift, back, bis
W- Chest, tri
R- Legs
F- multiple exercises for shoulders with barbell and DB, back, DB chest

I usually stick with my workouts for 4-6 weeks

39

My home gym consists of
Bench
EZ curl
Barbell
DB (fixed 25lb x2, 40x2) (plate adjustables x2)
Pec deck/pull down machine
Simple metal chinup/dip/pushup station

So, no smith machine or hammer strength unless one shows up on Craigs List for a giveaway price or for free (which is how I amassed what I have so far).

I actually hesitate to drop the DBs due to the floor being made of concrete and me not having the money to spring for rubber mats. I actually use car mats on the floor on either side of the bench but I would still hesitate in dropping DBs.

In light of the feedback I’ve been getting, I was thinking of opening my own thread soliciting ideas/advice. I may go back to the drawing board and reevaluate my training.

The thread can be found here: Forums - T Nation - The World's Trusted Community for Elite Fitness

I apologize to the OP for hijacking his thread and having all the attention drawn to me.

Edit: due to public outrage, my avatar has been changed :stuck_out_tongue: