brooksy3434
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are there any specific exercises or workout routines in general that are better for overall chest mass? any help would be much appreciated. thx
I agree. I think heavy inclines are best, though you really should alternate between flat, incline, and flies to keep things progressing.I am going to tell you my take on it, Fritzer is probably going to come on here an disagree with me, lol. I think inclines should be the bulk of your pressing, especially if you have longer arms. I find they work my pecs much more than flats. I also have always liked heavy bent arm flys. I do alot of flat work now as i compete and my chest is definately not as big as it was when incline was the bulk of my work. The things that are not as big now from powerlifting is my chest and bis, that is about it.
I alway do my pressing first. i also rotate incline decline flat, and narrow grips in. for mass, keep those reps low and push some heavy weight with a full range of motion. Personally, i love dbs over bars as the bars tear my shoulders up. just push as heavy weight as you can bt 4-8 reps for 2 sets and you should grow. good luck
I don't know about only doing two sets, but certainly less is more when looking for mass. Doing 30 sets of chest exercises isn't going to get you anywhere.only two sets? is that for every exercise I do or just the main pressing one for the workout?
What have you been doing for your chest? If you do incline presses before flat, eventually your weights will get closer together. Might not equal out, but your incline won't look like a flat bench warmup anymore.thanks, its gonna suck switching over to inclines, I put up less than half the weight but I guess I will suck it up
For strenth training you should take about 2-5 min in between sets. I have seen up to 20 mins. Now for mass gaining, muscle building workouts you should do heavy weight low reps like 5. I personally do 5 sets of 5 reps for almost all my excersises in my workout. And only wait about 60 seconds ato take advantage of hypertrophy. Im trying to bulk lean muscle with as little fat as I possibly could. IMO, when working out for strenth or bulk its not really the number of sets that count. Its the actual moment of you changing in between sets that you could take advantage of the hypertrophy stage your muscle will be in after doing some sick heavy lifts. Thats for bulking of course.1-6 reps for strength, 7-10 for hypertrophy, 11+ for endurance. 3-5 sets of each exercise.
On a flat bench, it would incorporate alot more shoulders- yes. I only go 90, personally. It's different for everyone: people with longer arms my not want to touch the chest because they break the 90 degree plane. Shorter armed people can touch their chest all day because their range of motion is limited a bit.does anyone know if touching ur chest or going 90 deg makes a difference as far as muscle fibers torn goes? ive been told going lower than 90 implements ur shoulders instead of pecs
Oh, sorry. I only addressed half of your question. I guess breaking 90 would break down more muscle fibers- in your shoulders. loldoes anyone know if touching ur chest or going 90 deg makes a difference as far as muscle fibers torn goes? ive been told going lower than 90 implements ur shoulders instead of pecs
I get a really nice burn when I do cable cross-overs (cable fly's)... Pulley's adjusted to the floor... Keep the motion short but let out real slow then come in quicker and really focusing the squeeze on your chest... Then out real slow using your chest to control your outward arm speed. If you feel it more in your shoulder area, you are using too much weight. Oh and keep your arms close to your chest... Sort of like you are hugging a really skinny girl real hard lol.
If you go on YouTube, you can check out the chest video's by Scooby. That guy has a really wicked chest and has some killer chest work out video's on there that actually work.
The only thing i can say about this is i work out at a gym that is famous for its bodybuilders and its bodybuilding history, i see pros and tons of competitors regularly, i have never ever seen anyone stop at 90 degrees. Now to build up the bottom portion of my bench some say to build shoulders and some say to build your chest, so i guess who knows. But i am a firm beleiver in doing things full range. Your not going to lose that way. Now i have stated forever that i feel the incline is a better chest builder and i can literally feel the stretch in my pecs at the bottom, i am not sure why it would be much different on a bech, the only difference seems to be the range of motion is less on a bench, so i would think touching the chest is even more important.does anyone know if touching ur chest or going 90 deg makes a difference as far as muscle fibers torn goes? ive been told going lower than 90 implements ur shoulders instead of pecs
have u seen any of those bodybuilders touch there chest but stop short of locking out. i saw a video of lou ferigno doing this but havent seen it much from others. wouldnt the lock out be squeezing pecs togetherThe only thing i can say about this is i work out at a gym that is famous for its bodybuilders and its bodybuilding history, i see pros and tons of competitors regularly, i have never ever seen anyone stop at 90 degrees. Now to build up the bottom portion of my bench some say to build shoulders and some say to build your chest, so i guess who knows. But i am a firm beleiver in doing things full range. Your not going to lose that way. Now i have stated forever that i feel the incline is a better chest builder and i can literally feel the stretch in my pecs at the bottom, i am not sure why it would be much different on a bech, the only difference seems to be the range of motion is less on a bench, so i would think touching the chest is even more important.
I really agree with most of this. Mostly the first paragraph. Your chest does act as a stabalizer muscle during the flat bench, and yes the negative (eccentric) movement is what results in DOMS, which is torn muscle fibers- which is what bodybuilders desire to achieve. However, I think you should try to use a heavier than usual weight on flat bench next time and only lower the bar halfway to your chest then back to almost lockout. Do this however many reps you would normally do for your main set. This method works a different portion/head of the pec muscle. You can switch and do it the way you described also- to work different heads of the muscle (mostly the outer area)Going down more than 90 degree's is going to stretch your pecs out more. But if you don't want to work your delts that much or have rotator cuff issues, etc... then don't do it. If I stopped at 90 degree's the bar would be like 10" from my chest... Locking out is useless as well. You just end up putting all that weight on your elbow joints then. You are better off coming up to just before lock out and holding that for a second then return down. That will work your tri's more.
Next time I am benching, I'm going to try and do like half benches.. basically coming all the way down to my chest but then only lifting up until my chest isn't involved any more.. I mean, your chest only resists the weight coming down.. It doesn't really help much in the lift other than to stabilize... At least I don't feel my chest doing much in the lift. I feel the burn when I am bringing the weight back down.
Thanks for the advice, I'll give it a try.I really agree with most of this. Mostly the first paragraph. Your chest does act as a stabalizer muscle during the flat bench, and yes the negative (eccentric) movement is what results in DOMS, which is torn muscle fibers- which is what bodybuilders desire to achieve. However, I think you should try to use a heavier than usual weight on flat bench next time and only lower the bar halfway to your chest then back to almost lockout. Do this however many reps you would normally do for your main set. This method works a different portion/head of the pec muscle. You can switch and do it the way you described also- to work different heads of the muscle (mostly the outer area)
Touch your chestdoes anyone know if touching ur chest or going 90 deg makes a difference as far as muscle fibers torn goes? ive been told going lower than 90 implements ur shoulders instead of pecs
Can't get a nicely shaped chest with just one angle. Sure, you can build it up with flat bench, but if you want nice definition you should hit it from every angle. Just my personal .02Why do you have to hit it from all angles? Why can't you just 'hit it'. If you stimulate the muscle, then bingo. Done deal.
That kinda logic is what I see from dudes at my gym that think it's necessary to do lat pulldowns with about 4 different grips. "Dude, this grip works my lats in tight... this grip works my lats wide... this grip works my lats right in the middle..." Just find which motion, grip, exercise, whatever, that stimulates the body part that you are going for and do it up.
Good point about the hypertrophy rep range, no doubt.
True but you need to concentrate on overall mass before definition.Can't get a nicely shaped chest with just one angle. Sure, you can build it up with flat bench, but if you want nice definition you should hit it from every angle. Just my personal .02
Yeah, this thread IS about mass after all. Sorry, got a tad far into the technicals. Dips are pretty good for mass.True but you need to concentrate on overall mass before definition.
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