Improving Pec Growth

Training Beginners
81

[quote]Aleksandr wrote:
blue_star_cadet wrote:
Aleksandr wrote:
Delayed Onset Muscle Soreness.

Want to see some hilarious chest growth?

Do a few sets of 15 on an exercise that isolates the chest (cross-overs, flyes, or even bench). Use very light weight. Enough that you get a good chest pump, but don’t get really fatigued. Do this on your off days, and keep doing your regular workouts.

The increased stimulation may not have a huge effect, but the increased blood flow very well might. Try it for a month and let me know what happens.

NOTE: If you need to take a day off, TAKE A DAY OFF. Watch for indicators of overtraining, and adjust accordingly.

A bit off topic - does this also work with other body parts, biceps or delts? If so, I might have to start going more often…

yep.

On smaller muscle groups, you can do more than one at a time. If you are going to do biceps, do triceps, too.

I would strongly recommend not doing anterior delt, though. Unless you hate having healthy shoulders, that is.[/quote]

Is it best to concentrate on one area at a time, such as the chest. Or can you cycle around like doing one day to increase blood flow to the chest, another to go to the biceps/triceps etc etc.

82

[quote]RebornTN wrote:
Aleksandr wrote:
blue_star_cadet wrote:
Aleksandr wrote:
Delayed Onset Muscle Soreness.

Want to see some hilarious chest growth?

Do a few sets of 15 on an exercise that isolates the chest (cross-overs, flyes, or even bench). Use very light weight. Enough that you get a good chest pump, but don’t get really fatigued. Do this on your off days, and keep doing your regular workouts.

The increased stimulation may not have a huge effect, but the increased blood flow very well might. Try it for a month and let me know what happens.

NOTE: If you need to take a day off, TAKE A DAY OFF. Watch for indicators of overtraining, and adjust accordingly.

A bit off topic - does this also work with other body parts, biceps or delts? If so, I might have to start going more often…

yep.

On smaller muscle groups, you can do more than one at a time. If you are going to do biceps, do triceps, too.

I would strongly recommend not doing anterior delt, though. Unless you hate having healthy shoulders, that is.

Is it best to concentrate on one area at a time, such as the chest. Or can you cycle around like doing one day to increase blood flow to the chest, another to go to the biceps/triceps etc etc.[/quote]

I really don’t know. Personally, I like using it to bring up whatever is weakest. You could try it, and let me know what happens. It’s kinda similar to some stuff Chad Waterbury has written about, so if you want a specific program to use, check this:

83

[quote]Aleksandr wrote:
RebornTN wrote:
Aleksandr wrote:
blue_star_cadet wrote:
Aleksandr wrote:
Delayed Onset Muscle Soreness.

Want to see some hilarious chest growth?

Do a few sets of 15 on an exercise that isolates the chest (cross-overs, flyes, or even bench). Use very light weight. Enough that you get a good chest pump, but don’t get really fatigued. Do this on your off days, and keep doing your regular workouts.

The increased stimulation may not have a huge effect, but the increased blood flow very well might. Try it for a month and let me know what happens.

NOTE: If you need to take a day off, TAKE A DAY OFF. Watch for indicators of overtraining, and adjust accordingly.

A bit off topic - does this also work with other body parts, biceps or delts? If so, I might have to start going more often…

yep.

On smaller muscle groups, you can do more than one at a time. If you are going to do biceps, do triceps, too.

I would strongly recommend not doing anterior delt, though. Unless you hate having healthy shoulders, that is.

Is it best to concentrate on one area at a time, such as the chest. Or can you cycle around like doing one day to increase blood flow to the chest, another to go to the biceps/triceps etc etc.

I really don’t know. Personally, I like using it to bring up whatever is weakest. You could try it, and let me know what happens. It’s kinda similar to some stuff Chad Waterbury has written about, so if you want a specific program to use, check this:

[/quote]

Yea. I’m probably going to bring up my chest to balance out the rest of my body a bit first, and then I might give the rotation idea a go.

84

Ok, I have ALOT of trouble with pecs. I’ve been trying this routine created by Jay Robb for about three weeks now and have noticed significant increases definition and growth in my pecs already. Choose one pec exercise per day you work out (I do incline DB bench press, incline flye and flat bench.)

At the end of each work out do one of the exercises (different ones each day obviously.)for 5x15 with 30 seconds or less break between sets. It’s fucking intense and a great way to finish off your routine. You can do this for up to two body parts at once. Lemme know if you try it.

85

[quote]elesde wrote:
Ok, I have ALOT of trouble with pecs. I’ve been trying this routine created by Jay Robb for about three weeks now and have noticed significant increases definition and growth in my pecs already.

Choose one pec exercise per day you work out (I do incline DB bench press, incline flye and flat bench.)

At the end of each work out do one of the exercises (different ones each day obviously.)for 5x15 with 30 seconds or less break between sets. It’s fucking intense and a great way to finish off your routine. You can do this for up to two body parts at once. Lemme know if you try it.[/quote]

How much weight do you suggest doing this with?

86

wha ever weight u can handle for 5 reps

87

heavy weight will cause growth an light weight will cause tone, u wana get big so u want heavy weight

88

[quote]sid132 wrote:
heavy weight will cause growth an light weight will cause tone, u wana get big so u want heavy weight [/quote]

5 reps? Got it.

89

[quote]sid132 wrote:
heavy weight will cause growth an light weight will cause tone, u wana get big so u want heavy weight [/quote]

Tone!?

90

yeh tone shape the muscle type thing.

91

[quote]sid132 wrote:
heavy weight will cause growth an light weight will cause tone, u wana get big so u want heavy weight [/quote]

shut the fuck up.

92

[quote]sid132 wrote:
heavy weight will cause growth an light weight will cause tone, u wana get big so u want heavy weight [/quote]

Shut up you fucker…

WHy is this thread still going on? You want huge pecks you press, you bench you get huge now DO IT. Be the pecker.

93

i wanna add this to the mix.

yesterday i did

2x10 pushups

8x5 Flat Bench (first 3 sets were warmup)

5x5 Incline Dumbbell Bench

3x8 close grip flat bench

3x5 Decline flys

i never really have DOMS in my chest, but today i do. yesterday was the first time in ages doing Incline DB, and the first time ever doing Decline DB Fly. I also have a lagging chest, so i think more DB work for me is in order.

DB bench pressing from when the weight is rest on your chest and then touching the DBs above your head seems to recruit a lot more pec than the standard Barbell bench.

94

[quote]thosebananas wrote:

DB bench pressing from when the weight is rest on your chest and then touching the DBs above your head seems to recruit a lot more pec than the standard Barbell bench.
[/quote]

From what I gather, and I’m no expert by any means, DB bench pressing is more of a pec isolation movement whereas a bench press is a compound movement in which the pec is only the 4th? muscle being used in the lift (of course different widths affect which muscles are being used)

Correct me if I’m wrong?

95

[quote]RebornTN wrote:
thosebananas wrote:

DB bench pressing from when the weight is rest on your chest and then touching the DBs above your head seems to recruit a lot more pec than the standard Barbell bench.

From what I gather, and I’m no expert by any means, DB bench pressing is more of a pec isolation movement whereas a bench press is a compound movement in which the pec is only the 4th? muscle being used in the lift (of course different widths affect which muscles are being used)

Correct me if I’m wrong?[/quote]

ERM wtf? It is a COMPOUNDS movement becaus you using MORE THAN ONE joints in the body.

96

Bump- I think this thread has good advice for newbies. =D

97

No-one else wants to throw their advice into the mix ?