[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.[/quote]
Agreed, definitely not the time to be changing things up right now.
Considering the size of your shoulders, I guess you have a hard time getting your chest to do the work on pressing moves? I’d focus on decline bench for pec development, barbell and db. Now, you get 2-3 sets on max-ot, so get a spotter and put everything you got into every set, EVERYTHING you got. I would never do a set without a good spotter using that style of training. Oh, and the 4-6 rep range they use is murder… expand it to either 4-8 or even 6-8. For any kind of triceps extension move, go even higher, say 8-10. Kingbeef has a good max-ot split in his thread.
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I’m guessing lower eliminates the need for shoulders to kick in or is that just the weak portion of my chest? The lower chest is supposed to be “easily developed” though? To fix the shoulder problem I already made a few modifications. 1 being turning the dumbell the opposite way while doing flys to prevent using the front delt. 2 being switching every type of benchpress to dumbells so I can focus harder on the chest itself.[/quote]
Decline pressing is the best overall pec developer out there, imho. The idea that decline only works the lower chest is a myth, it works the entire chest. It’s the favorite chest builder of notable bodybuilders such as Dorian Yates and Phil Hernon. Don’t overanalyze, just press the weight. Stronger decline press=bigger chest, it’s as simple as that. Dumbbells are cool and all, but you’ll find progression is easier with the barbell.