[quote]SergeantQ wrote:
I would suggest working the chest twice per week. As an up-n-coming Power lifter, I hit the chest twice per week. T[/quote]
lol wut
from my experience you only need
incline db presses
pullover floor presses
and push ups
hey,just giving you my two cents.
ill start by saying im not big, only 160ish.
but, you said you wanted more strength, and my numbers honestly are very close to yours on the bench, i achieved the strength gains that i have(for chest) by starting with incline bb or db, i could just naturally gain strength easily, but i thought id just let you know what worked for me. hopefully it helps.
[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]
ROFLCOPTER
[quote]Professor X wrote:
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.
ROFLCOPTER[/quote]
i know a guy who trains his chest just like that:
Yes he is a douchebag and yes he is very tiny.
If i went by these forums, then I would have to assume that I am in the very small minority that can get just about all the chest development they needs from regular barbell benching and some incline work.
My chest has grown very nicely over the past two months or so. Besides increasing my calories a shitload, I start with the bb flat bench, move to incline dumbells, do some high rep decline work, and burn out on either a cybex or hammer strength machine.
I’ve pretty much stopped doing dumbell flyes, and dont really do cable flyes either ( I feel that theyre pretty worthless and suck for my pump. I also cant load heavily on them)
I try not to go below 4 reps on an exercise also.
[quote]Standard Donkey wrote:
touch your chest with the bar[/quote]
Good point. It gives the pecs a bit more of a stretch.
[quote]jehovasfitness wrote:
dankid wrote:
Dont lock out on your bench presses,
Agreed. I’ve shortened my ROM on bench to before I feel the triceps really kick in.[/quote]
I agree too! My chest size immediately increased once I stopped locking out on chest presses.
[quote]cueball wrote:
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]
Yeah i agree my incline numbers are low. Ruptured the ligaments in my left shoulder(bike accident) so incline tends to hurt. But yeah i did start doing incline first. it seems to work better. thanks
I agree, prioritizing incline bench press and finishing with dips helped my strength and muscle gains tremendously…
- Adam
[quote]cueball wrote:
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]