lol thanks for all the advice really in time ill probably give it all a try. ill try the 5x5 workout first, sounds good and makes since to get to 315lbs then concentrate on size, im sure it will be easy once i got my strength up
Good luck brutha
[quote]Der Candy wrote:
screw all these haters. these trolls want to see you fail and complaining and then quit bodybuilding.
It’s not about the weight. it’s not about strength. you are training for SIZE, not strength.
You should do this:
Incline Flyes 4x15 really emphasis the peak contraction as well as stretch, use a 2-0-3 tempo.
Flat Flyes 5x10 high reps to really pump the muscle full of blood and get a good squeeze.
Pec Deck 6x8 notice how the reps change on these exercises. the key is to keep changing. keep the body guessing, keeoing the body GROWING. on this exercise make sure you focus on the squeeze, and really force the muscle to grow.
notice in this workout that you are only doing exercises that stimulate purely the chest, no assisting muscle groups taking the stress off the pecks. this is why bench press, dips and other presses SUCK for building your chest.
DO this workout once a week for 8 weeks and then change the rep ranges. Also substitute dumbbells for kettlebells. make sure you stop each set when the speed slows down. You don’t want to go to failure and actually get too big.[/quote]
LMAO…Wow…Is this guy for real? I wouldn’t put it past anyone here on these forums.
Okay here’s the new workout…let me know wut you think. i havent entered weight yet ill determine that come monday
Monday(heavy)
bench BB 5x5
decline BB 5x5
incline BB 5x5
weighted dips 5x5
Thursday(heavy)
Bench DB 5x5
Flat bench fly DB 5x5
Incline bench DB 5x5
Incline bench fly DB 5x5
ill mix the order up every 4 weeks
[quote]R1boogeyman wrote:
Okay here’s the new workout…let me know wut you think. i havent entered weight yet ill determine that come monday
Monday(heavy)
bench BB 5x5
decline BB 5x5
incline BB 5x5
weighted dips 5x5
Thursday(heavy)
Bench DB 5x5
Flat bench fly DB 5x5
Incline bench DB 5x5
Incline bench fly DB 5x5
ill mix the order up every 4 weeks[/quote]
Dave Tate has stated numerous times. Train for one goal. Either train for strength or train for size. I tried training for both, barely got me shit in terms of size. Which one do you want more? If you want that bigger chest you should be hitting 6+ reps. unless you’re one of the lucky ones who responds to lower reps like you posted. To each their own though. 
[quote]Carlitosway wrote:
R1boogeyman wrote:
Okay here’s the new workout…let me know wut you think. i havent entered weight yet ill determine that come monday
Monday(heavy)
bench BB 5x5
decline BB 5x5
incline BB 5x5
weighted dips 5x5
Thursday(heavy)
Bench DB 5x5
Flat bench fly DB 5x5
Incline bench DB 5x5
Incline bench fly DB 5x5
ill mix the order up every 4 weeks
Dave Tate has stated numerous times. Train for one goal. Either train for strength or train for size. I tried training for both, barely got me shit in terms of size. Which one do you want more? If you want that bigger chest you should be hitting 6+ reps. unless you’re one of the lucky ones who responds to lower reps like you posted. To each their own though. :D[/quote]
Don’t misinterpret what Dave was saying though.
Muscle tissue increases due to:
-
a physiological need- your muscles are being exposed to weights which are beyond their “comfort level”. In an attempt to make things as easy as possible on itself it will build the muscle tissue larger. In other words, training for strength will directly result in an increase in muscle size.
-
a surplus of nutrients- the most likely culprit for the majority of people who say that they trained for strength but didn’t grow is that they simply weren’t eating enough to support growth.
-
sufficient rest to allow them to repair and rebuild themselves bigger.
What Dave was talking about was pure 1RM neurological strength training (similar to what athletes who wish to stay within a certain weight class do) vs. training for physiological strength (an increase the the contractile abilities of the muscle fibers themselves)/building muscle.
He was not suggesting that focusing on getting stronger was contradictive to trying to build muscle, or vice versa.
If he eats enough to keep the scale moving upwards, his chest will continue to grow, he doesn’t need to change his program (though I’d agree that he would probably do better with a rep range, say 5-10 reps). That is, assuming that his form is in order and he is actually benching correctly to stimulate his pecs.
so do you guys think the new workout sounds good enough or should i add some things?
Personally, I think working with DB’s vs barbell gives me a better contraction in the pecs.
Try doing some more work with the DBs. I don’t think you’re working with enough weight on the DBs also.
Give your workout a try for a while. See what works for you. If that doesnt maybe try just working with DBs. Gotta experiment.
Gain 30 lbs of bodyweight and increase your incline bench weight for the 6-12 rep range by 50+ lbs and you should have a bigger chest. If not, in that time I’m sure you’ll have figured out some things that help your chest grow.
Wow,you are going to train your chest twice a week with so much volume?I believe that you can add both strenght ans size,these things are proportional.And we all now that progressing is one of the most imprortant ways for both strengh and mass.
On the other hand Volume and frequenty are reverse proportional,more the Frequenty less the volume,especially if we are talking about natural athletes.If i were you i would do a microcycle periodiozation programm with stregth speed at start,a Max period with low volume-high intensity and HIT Methods and deload etC it is just a e.g it is one of the best/favorite way to train and personally had great results.
But if you want to stay with a program like 5x5 keep going but honeslty you dont need all this volume with i routine like that,it maybe would be better to have 2 exercises one for streght emfasis with 5x5 and 1 accesorie susc as incline or DB incline Presses with a bit higher reps to failure e.g 2 x 5-8.This could be used also with a Upper-Lower body split.
Of course these are just my opinions.
What about your rest 5x5 programm?
What I don’t like about your revised program is it is high intensity, high volume, and twice a week. It would be better to choose one exercise to do 5x5 and focus the rest of your effort on weak links, thus changing it from a chest day to an upper body day.
The main advantage of course will be higher intensity for your main 5x5 exercise.
Of course it would be even better if you could periodize the 5x5 days.
Monday:
Week 1: 3x8
Week 2: 4x6
Week 3: 5x5
Week 4: 6x4
Week 5: 6x3
Thursday:
Week 1: 6x4
2: 6x3
3: 3x8
4: 4x6
5: 5x5
After week 5 switch your main exercises.
Or just f all of that and do WS4SB. It’s about the same but with every exercise planned out to fit together. And it will ensure that you don’t neglect your back
40 sets for chest a week is ridiculous in my eyes
I’d bring the volume right down and concentrate on progressing in a given rep range
No one is telling this guy to EAT!!! (Sentoguy p.2 excluded).
Thanks for all the advice, this is really helping me fine tune what i need to do. So ill cut the volume down. also ive been looking into Bill Starr 5x5 strength training setup as well
Just an update, but my strength is increasing fairly well. Ive been doin the 5x5 program. i didnt max out on chest yeterday but i did rep 265 twice after a 135 warm up and 245 5x5. so maybe next week ill max out and see where im at. once at 315 ill put some focus on size routines.
[quote]R1boogeyman wrote:
Just an update, but my strength is increasing fairly well. Ive been doin the 5x5 program. i didnt max out on chest yeterday but i did rep 265 twice after a 135 warm up and 245 5x5. so maybe next week ill max out and see where im at. once at 315 ill put some focus on size routines.[/quote]
Before you max out read this:
just in case you haven’t read it before…
I’ll echo some of the comments about bringing up your upper chest. At 208 lbs you should be pushing much more than 135 lbs with the incline.
I understand you are also trying at the same time to get to 315, but I would suggest doing incline first when your fresh.
Get your incline numbers (and your upper chest development) up, the switch back to flat first and see if you don’t start blowing past your old numbers.
[quote]dankid wrote:
Dont lock out on your bench presses,[/quote]
Agreed. I’ve shortened my ROM on bench to before I feel the triceps really kick in.
[quote]SteelyD wrote:
No one is telling this guy to EAT!!! (Sentoguy p.2 excluded).[/quote]
Sad thing is, it should be common sense to eat more, to gain weight, thus to increase size.
I used to have a similar prob with chest, and I found 3 things helped me.
1)I would start with heavy compound movements ie: 5x5 BB Bench and dips, inclines. But then I would jump on like a hammer strength chest press machine and for a few short range (not locking out elbows) sets. Why? After the heavy lifting I would try and flush the area with blood by doing a few sets of a ‘pump’ inducing exercise.
2)Don’t wait a full week to train chest again, you do not have to, I found I would wait till the pain in my pecs would subside, give it an extra day of doms-free rest then hit it again. (usually every 4-5 days). If its taking you longer to recover add some cardio to your training regime it will help promote faster recovery.
3)Add glucose (dextrose) to your post workout shake, post workout is the best time to eat your simple carbs, and sugar is the simplest =)
This is what worked for me, good luck.