Chest whats better for GROWTH

[D Animal]

When training chest is it better to be more controlled or just going as fast as you can since chest has more fast twitch muscle fibers...what do you all think would be better for more growth , thickness? Or, what would you all recommend?

 

[rAJJIN]

Heavy and controlled imo.

 

[oldfella]

Keep the weight under control at all times. Going ballistic will only result in injury. It's much more impressive to see someone work chest with a control that lets you lift the weight and lower rather than jerking, bouncing and momentum.

 

[rAJJIN]

Check this thread out......Scroll Down a Bit and Look for the Post By MassiveG
that shows some Jason Wojo(sp) Clips.

http://www.professionalmuscle.com/forums/showthread.php?t=21011

 

[marshall]

Like was said, push yourself to failure, use strict form.

How they look will depend on genetics and structure.

 

[Ashop]

Heavy and controlled imo.

I would agree.

 

[D Animal]

good replys so far guys...anyone else have anything to add?

 

[km2000]

these things always make me laugh, growth can be achieved many ways.. if you always train heavy you will soon slow the growth as your body adapts.. training in the 6-8 rep range will allow growth for a while, but after you hit a plateau you can train lighter for a month in the 20 rep range and make big improvements in growth.. your body is smart and it will adapt to anything you throw at it... the trick is changing it up and giving it a new stiumulis, that is why dc training works good for so many it is always changing, its not anything special it is just planned out in the future and not just walk in the gym and see how you feel...

Chadd Nicholes has said he is completly changing up the way ronnie trains this year due to his injurys, and I will bet you money he will show up with more growth and lookin better than last year... he should have been doing this all along imo to avoind the overload neccesary for his body to grow with his style of training.. any one that always trains the same way with the same rep scheme,# of exersizes, hit training, blood volume training is cutting themselves short of possible growth!

I think some one had a thread about them increasing their reps to 20 on here recently and others tried it and had great results in the end...

that is why training under someone elses guidence that understands this is always a good thing(phil,dc, and others), they can see the lack of progress and change things up and you continually grow! it really is simple!

 

[Putin]

these things always make me laugh, growth can be achieved many ways.. if you always train heavy you will soon slow the growth as your body adapts.. training in the 6-8 rep range will allow growth for a while, but after you hit a plateau you can train lighter for a month in the 20 rep range and make big improvements in growth.. your body is smart and it will adapt to anything you throw at it... the trick is changing it up and giving it a new stiumulis, that is why dc training works good for so many it is always changing, its not anything special it is just planned out in the future and not just walk in the gym and see how you feel...

Chadd Nicholes has said he is completly changing up the way ronnie trains this year due to his injurys, and I will bet you money he will show up with more growth and lookin better than last year... he should have been doing this all along imo to avoind the overload neccesary for his body to grow with his style of training.. any one that always trains the same way with the same rep scheme,# of exersizes, hit training, blood volume training is cutting themselves short of possible growth!

I think some one had a thread about them increasing their reps to 20 on here recently and others tried it and had great results in the end...

that is why training under someone elses guidence that understands this is always a good thing(phil,dc, and others), they can see the lack of progress and change things up and you continually grow! it really is simple!

Good post.

 

[JohnnyPro]

When training chest is it better to be more controlled or just going as fast as you can since chest has more fast twitch muscle fibers...what do you all think would be better for more growth , thickness? Or, what would you all recommend?

I've been doing the Serge Nubret training. You do 15 reps, wait 30 seconds, do 15 reps, wait 30 seconds, continue for what seems forever. At least 20 sets of bench presses. You get a really great pump. I like to use strict form, I don't lock out at the top. I don't go too slow or too fast, I guess you could say I get into a comfortable rhythm.

 

[iron fist]

When training chest is it better to be more controlled or just going as fast as you can since chest has more fast twitch muscle fibers...what do you all think would be better for more growth , thickness? Or, what would you all recommend?

Try doing 2 sets of dumbell flys at end of chest workout. 1 flat and 1 incline
Not to much weight. Go slow 5-10 seconds for each rep. 12-15 reps. This
will stretch the muscle facia and allow for new growth.

 

[swervedriver]

Heavy, slow and controlled reps... If you wanna put some thickness and overall size to the chest that is the best way to do it... The flyes at the end work well also...

 

[Putin]

Slow, fast, incline, decline, flies, etc. If you work it it will grow.

 

[JuiceRoad.com]

hmmm

stretching, perform stretching after ur sets that helps alot

 

[BrooklynBB]

I've been doing the Serge Nubret training. You do 15 reps, wait 30 seconds, do 15 reps, wait 30 seconds, continue for what seems forever. At least 20 sets of bench presses. You get a really great pump. I like to use strict form, I don't lock out at the top. I don't go too slow or too fast, I guess you could say I get into a comfortable rhythm.

Does Serge post here? He's all over the other boards, but I would love talk to him here.

About his training: You have it partially right. It's actually 12 reps with 30-45 seconds rest for 6-8 sets. The total amount of sets per bodypart with his routine sometimes reaches 40! But he never did 20 sets of bench presses. He confirmed this on every other board that he's posting on - that was a bunch of Weider bullshit. The most he's ever done (as far as he's been posting) is 10 sets total.

He was also a pretty strong guy to begin with, benching 225 as a max when he first lifted so he had a good foundation on which to build.

Now back to the topic:

As for how to best train chest: I think the weight should NEVER just be done as quickly as possible, always use some control. That's like heaving up heavy objects when you're lifting out of the gym - heavy boxes, furniture, etc. You'd never just heave it up, so why do that with your bench press?

Also, you have to make sure that when you're doing the movement to really squeeze and contract the chest. I see people with pretty heavy weights (and what looks like good form to everyone else) BOUNCING the bar from thier chest and locking out for a second before coming back down. I think you should never lock out, and never bounce the weight. Just control the weight and if you're able to heave it up, it's probably too light.

As for rep range, you have to do a variety in your routine. Don't limit yourself to low or high, do them all. Your chest will respond nicely.

 

[thundergod]

heavy, controlled sets to complete failure is the way to go. I also change things up frequently.

Yesterdays chest routine. Incline bench 2 set to failure
(295x10 and then 315x10(rest pause)

weighted dips(body weight 255lbs)
(90lbs x 8 reps then 115lbs x 12 reps (rest pause)

flat DB flyes
(50lbs x 15 then 65lbs for 12 slow and controlled)

previous chest workout: Weighted dip super set with pec deck
(2 sets to failure)

Incline smith super set with incline DB flyes
(2 sets to failure)

DB pullovers
(1 set to complete failure)

Just an example of what I do. Like I said, I mix it up frequently but everything in 1-2 sets to complete failure and all rep are controlled and slow.

 

[Wade250]

heavy weight with perfect form. No bouncing or just throwing the weight around. Concentrate and isolate the muscle. And don't always do the same routine change it up keep things fresh.