Chest

[drop53]

I have a very hard time building chest here's what I usually do

Warm up 1-2 sets on incline
Incline 5x8-12
Flat bench 4x 10-12
Incline fly 4 x 10-15
Dips 4 x fail
Cable crossover 4 x 8-10

Any suggestions? On tweeking?

 

[Marvin Martian]

Definitely don't start tweaking man - that shit is no good for muscle gains. You'll shrink up to nothing I guarantee it

 

[drop53]

Definitely don't start tweaking man - that shit is no good for muscle gains. You'll shrink up to nothing I guarantee it

Lmao love that! I laughed out loud truely

 

[Warrior08]

seems like a shit ton of volume to me......

 

[drop53]

seems like a shit ton of volume to me......

Isn't that what makes growth?

 

[jm425]

Isn't that what makes growth?

No, overtraining a muscle can actually lead to a stall in gains. 21 total sets for chest is overkill IMO, unless you are loaded on juice, hgh and slin and you get 12 hours of sleep every night ala Jay Cutler. For us mere mortals it's overkill.

 

[little slice]

10x10 on DB floor press + DC chest stretch


then go home




edit: wtf you posted this thread in other forum lmao

 

[liquidshredda]

I have a very hard time building chest here's what I usually do

Warm up 1-2 sets on incline
Incline 5x8-12
Flat bench 4x 10-12
Incline fly 4 x 10-15
Dips 4 x fail
Cable crossover 4 x 8-10

Any suggestions? On tweeking?

alot of sets there how many times a week is this once?
if you say 2 its too much even 1 its alot

 

[drop53]

10x10 on DB floor press + DC chest stretch


then go home




edit: wtf you posted this thread in other forum lmao

Ya my bad wanted to get a broad sweep of answers lol

 

[drop53]

alot of sets there how many times a week is this once?
if you say 2 its too much even 1 its alot

Just one time a week

 

[Elvia1023]

10x10 on DB floor press + DC chest stretch


then go home




edit: wtf you posted this thread in other forum lmao

Hang on he also posted another chest thread in this forum too. It's called "chest" as well but is slightly different

 

[Ashop]

seems like a shit ton of volume to me......

First thing I thought too. Are you training CHEST alone of with other body parts?

 

[drop53]

First thing I thought too. Are you training CHEST alone of with other body parts?

Just chest

 

[drop53]

Hang on he also posted another chest thread in this forum too. It's called "chest" as well but is slightly different

Yup I did and it's already been addressed in this thread

 

[Fit2Serve]

NO

Isn't that what makes growth?

imo its intensity, diet, genetics, drugs... maybe not in that order but those are the elements.
ie dorian yates, phil hernon, mike mentzer, etc.
-F2S

 

[rainstony]

Ya that's a lot of volume. I moved to lower volume workouts and more rest. I'm really putting on more size than ever.

If you want to hit 5 sets on your first exercise fine. But you only need another 2 or 3 exercises. Maybe 3 sets each. I shoot for about 12-16 sets for chest a week. Quality over quantity.

In the words of Lee Haney, "Stimulate, don't annihilate"

 

[drop53]

Ya that's a lot of volume. I moved to lower volume workouts and more rest. I'm really putting on more size than ever.

If you want to hit 5 sets on your first exercise fine. But you only need another 2 or 3 exercises. Maybe 3 sets each. I shoot for about 12-16 sets for chest a week. Quality over quantity.

In the words of Lee Haney, "Stimulate, don't annihilate"

OK cool thank you for the advice I will set up a new program with those things in mind

 

[myosaurus]

I see this as the most coming problem with chest development. A trainee has a trouble really feeling the pecs work, thus making up for it with more volume. If you truly isolate pecs with whatever exercise you're doing, it may not need 4-5 exercises.

 

[drop53]

I see this as the most coming problem with chest development. A trainee has a trouble really feeling the pecs work, thus making up for it with more volume. If you truly isolate pecs with whatever exercise you're doing, it may not need 4-5 exercises.

How about something like this

Incline 4×8-10
Incline fly 3x 10-12
Crossover 3×10-12
Dips 3x 8-10
Flat bench 3×8-10

 

[1ntense]

How about something like this

Incline 4×8-10
Incline fly 3x 10-12
Crossover 3×10-12
Dips 3x 8-10
Flat bench 3×8-10

That's still 21 sets, the same as you're currently doing? Most people in this thread are suggesting that you lower the volume, maybe you should try that first?

Maybe also lower the weights a bit and concentrate more on activating the pecs, that's what we're trying to achieve after all isn't it? Targeting the muscle group we're trying to train.

For me, the exercises I feel target my pecs the best are Hammer press, machine flyes, DB bench press, smith machine incline press and decline bench press. Go with what feels best for you and lower the volume imo. It also depends on how many of those sets are working sets and how many are warm ups, if the weights are pyramided up or down or stay the same throughout the sets?