I need Chest Tip

I’ve some difficulties to have a good pump with my chest workout. My workout look like this.
[Monday
CrossOver 3 sets of 15-12-12
Decline Bench Press… 3 sets of 12-10-8-6
Incline Dumbell… 3 sets of 12-10-8-6
Incline Dumbbell Flies 3 sets of 12-10-8]

[Chest 2
CrossOver 3 sets of 15-12-12
Incline Bench Press… 3 sets of 12-10-8-6
Decline dumbell 3 sets of 12-10-8-6
Decline Dumbbell Flies 3 set of 12-10-8]

Anybody cool help me and give me some tips please.

Byp0

Do your flyes FIRST every chest workout. Do flat flyes warmup wt x 20 reps, then 2 work sets with dumbbells heavy enough that you can only do 4-6 reps each set. Rest 60 seconds, then do incline flyes the same way. THEN do your bench press. This is the “pre-exhaust” principle invented by Bob Kennedy and later presented as a “Weider Principle” by Joe Weider. You are fatiguing your pecs with the flyes. This will make your bench press a more effective chest exercise.

I don’t see how ‘pre-exhausting’ a muscle will make an exercise more effective. You are reducing the potential absolute mechanical load (actual amount of weight) on the muscles in question, which is almost universally a bad thing. Fatigue alone does not induce hypertrophy.

Byp0, its Jan 20, can I have your workout now that you used for that androsol cycle a while back? You said jan 20!!

ByPO- your rep ranges are way to high. Achieve maximum overload in the 4-6 rep range on the pressing mechanics (decline-incline) then use a back off set of 8-12 for hypertrophy.
Up your frequency per-week and use less volume per workout. sample work out-week- Monday- Decline-work sets-4x4- back-off-set 8-12, weighted dips -4x4- back off set- body weight 1x failure.

Thursday- Incline barbell (close grip) to the kneck- 4x6, b-off-s 1x8-12, Incline Dumbell 4x4- b-off-s 1x8-12

Give this a try for 4 weeks

Hi Steve F,
I’m french and I don’t anderstant what you want :/. You want my workout that I’ve done in my Masscycle ?

byp0

Oui, mon ami! I just want the exercises you did, the days you did them, and the reps/sets/tempo. That would be great, merci beaucoup!

Byp0: did you take your miami trip yet? just wondering if you have any pics of you and the babes? ;o)

Hi steveF, you can see my workout during the andrsol cycle at http://bypo.freecyberzone.com/GVTModifier.doc
It’s GVT2000 with my modifications.
Now, for my new mass cycle I’M doing this program and I 've added other modifications(More back exercises)and I will try the D-cuss recommendations.

Hi BusterK9, yes i've done a really good trip :) I've nice pics (really nice hehe) I will san and post the pics maybe on the middle of the next week. (Keep this post in your favorite...) I will post the pics for a small time, just for you, after I will delete the page because I don't want my head all over the net ....

thank Byp0

hey thanks byp0! i will be looking forward to it man! glad you had a good trip!

BypO,
Sometimes the answer is easier than you think. Your program looks fine and should produce a pump unless its starting to get stale. Anyway you should check your form and substantially slow down the movement so you can feel the muscles stretching and contracting. A big part of this game is mental, especially with chest training. Its easy for the shoulders,triceps,etc. to take away from your chest training. Another suggestion would be to add at least 3 sets of Parralel dips using a slow tempo and making sure you lean forward during the exercise.

This may be the worst question in the world, and I don’t intend it to be a flame, but why is your goal “a good pump”?

A good pump (for me) is to feel your muscle tear and want you wake up the next day, you have a lot of pain in the muscle…

Hi Steve F, go to http://bypo.freecyberzone.com/test.htm to see the pics :slight_smile: reply want you will have take a look… I will delete the page

hey byp0! the pics were for me. thanks man! wow! looks like you had a great time there! i am jealous dude. thanks for posting that. you look good by the way. the workouts are working. :slight_smile:

Pre-exhaust should be effective for bench press because your delts and tris handle so much of the load. They are smaller muscles than the pecs and, as such, should fatigue BEFORE the pecs do, meaning that when you run out of gas on the bench press, it’s because your arms and shoulders gave out–not necessarily your pecs.

Razor, thank you for your great comments! I had totally forgotten that your anterior deltoids and triceps will no longer fatigue because you have already exhausted your pec major w/ a billion flyes! How dumb of me! Hmmmmmmmmm…what the hell are you talking about? Pre-exhausting a muscle makes absolutly no sense, and the reason you gave for it makes no sense. Your saying that the shoulders and triceps wont fatigue before your chest if you preexhaust your chest, but YOUR still working your chest with a wayyyyy lighter load. And by the way, if you bench the right way, with proper form, you will fatigue your pecs while benching…keeping the shoulder blades together, elbows tucked, and chest out will give you the fatigue in your pecs that you are looking for. Using a slightly wider grip and adjusting thumb position will also make a big difference.

I always get a good pump from my routine. 1. flat bench 5 set 4-6 reps, heavyas you can go. 2.Incline dumbbell flies 3sets, 6-8 reps again heavy as you can go. 3. Cable crossovers 3sets 10 reps, Weight is not as important as is the form. Make sure you get a good stretch and really crunch down and hold it for a second or two. 4. Dips 3 sets, as many as you can do. make sure you lean forward and use an over thum grip. This will take the forearms out of play and really make your chest work.

I agree 100% with d-cuss. Your rep ranges are way to high. Up the poundages to reach failure in the 5-6 rep range. You need to move some serious iron. You cann’t be moving much weight if doing numerous multiple sets in the 12-15 rep ranges you’re using. I don’t know anybody that does reps in those rep ranges.

To Joelm: Your sarcasm cannot hide your ignorance. The Pre-Exhaust theory has been around for decades. Do an internet search on ‘pre-exhaust chest bench press’ and read the info before you blast me as being an idiot just for stating facts that you are unaware of.

I can’t believe you brought this thread back up from January just to comment. And no, I still don’t buy the theory; it’s hogwash. Fatiguing your pecs with an isolation movement before doing compound work is useless. Any fatiguing of the muscle groups should be done after compound movement…this is the only place for isolation movements in a workout routine.