Chest workout

  1. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Chest workout


    Hello guys


    I workout every muscle part 2 times per week and everything is balanced..I am focusing on the body rather than arms ..ive got 46 cm biceps and I can say triceps are pretty big as well..But my problem is the chest...I do every rep on every workout to failure ..I feel pumped up and everything but my chest is not getting bigger and if it is its almost unrecognizable..what would you recommend me to do?


  2. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Answers
    0

    First, you do not need to go to failure all the time. It can actually hinder you.
    What is your routine like?

    It's hard to know if you don't lay your program out.

    What are all your stats too?

  3. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    okey here I am with the chest routine

    db flat bench press
    4x8-12
    cable flyes flat bench
    5x8-10
    db incline bench press
    4x8-12
    cable flyes incline bench
    5x8-12

    and at the end I usually kill the chest with cable crossover or butterfly
    4x12 and the last 20 reps
    I used to do dips also at the begining of the training and sometimes still do when I feel energized and motivated at the begining

    •   
       

  4. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    other stats:
    chest 117 cm
    quads 64 cm
    weight: 101 kg (222 lbs.)
    height: 185 cm (6'11")

  5. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    the weights of the db I use are usually about 30 kg..starting with 20 kg for warmup..raising the weight till the minimum of reps is at least 8

  6. New Member
    mik14's Avatar
    Join Date
    Mar 2012
    Posts
    260
    Answers
    0

    Maybe change it up, just train every muscle part once per week and don't go to failure every set. I do failure to one muscle part on one excercise. With my chest routine one week I will finish of with incline bench to failure, week after may be flat bench to failure, next week may be dunbell press incline/flat to failure. Personally I don't see the point of training every muscle part twice a week.

    If you over training your muscle won't have enough time to repair and grow! Recovery is very important.

  7. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by mik14
    Maybe change it up, just train every muscle part once per week and don't go to failure every set. I do failure to one muscle part on one excercise. With my chest routine one week I will finish of with incline bench to failure, week after may be flat bench to failure, next week may be dunbell press incline/flat to failure. Personally I don't see the point of training every muscle part twice a week.

    If you over training your muscle won't have enough time to repair and grow! Recovery is very important.
    thanks man maybe youre right I will do it like you..every week Im gonna do one exercise ro failure..I workout twiice a week cca not everytime..It depends on how I feel..when I feel my body is recovered I do the routine again..But thanks anyway Im about to be careful about the recovery time..one more question..when you finish exercise,the last set, is ist necessary to feel the muscle pumped up? if you know what I mean, I have to feel the muscle thats the reason why I always exercise to failure

  8. New Member
    mik14's Avatar
    Join Date
    Mar 2012
    Posts
    260
    Answers
    0

    Yea that's why my last excercise I go to failure, I also found recently I dropped the weight back a bit and really focused on my form, taking the bar or dunbells down to my chest nice a steady so I can also feel the negatives, then while I'm pushing back up try to focus on using my chest and not my shoulders, I originally was one to grab the heaviest weight I push it out, I have my form and technique down pat now making sure what every muscle I'm training I'm actually using that muscle as much as possible to push/pull...don't know how to explain it but it's like I really focus on what the muscle is doing, iv had excellent results and I have been off cycle so I'm loving it.

    I have noticed since doing it that way I get a awesome pump and I can feel the muscle worked for the next 3/4 days!

  9. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Quote Originally Posted by tony224 View Post
    thanks man maybe youre right I will do it like you..every week Im gonna do one exercise ro failure..I workout twiice a week cca not everytime..It depends on how I feel..when I feel my body is recovered I do the routine again..But thanks anyway Im about to be careful about the recovery time..one more question..when you finish exercise,the last set, is ist necessary to feel the muscle pumped up? if you know what I mean, I have to feel the muscle thats the reason why I always exercise to failure
    Most people believe the pump has no true relation to muscle growth, But i enjoy it. Also; it can lead to fascia stretching which will give room for more muscle growth. I think you should try drop sets, or pyramids, negatives also. Since you do chest twice a week. Make one day really heavy, with a spotter and do low reps, (don't worry about the pump), focus on moving weight. Then, on your second day get a good pump with drop sets and pyramids this should get the blood back into your chest and help it recover. And of course it takes time man. Im not sure how well your eating but make sure your cals and macros are in check.

  10. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by mik14
    Yea that's why my last excercise I go to failure, I also found recently I dropped the weight back a bit and really focused on my form, taking the bar or dunbells down to my chest nice a steady so I can also feel the negatives, then while I'm pushing back up try to focus on using my chest and not my shoulders, I originally was one to grab the heaviest weight I push it out, I have my form and technique down pat now making sure what every muscle I'm training I'm actually using that muscle as much as possible to push/pull...don't know how to explain it but it's like I really focus on what the muscle is doing, iv had excellent results and I have been off cycle so I'm loving it.

    I have noticed since doing it that way I get a awesome pump and I can feel the muscle worked for the next 3/4 days!
    Nice work..have to concentrate more too...cause I like to do everything to max then I have a good feeling but my pump last no more than 1 day and the other two days I have just muscle pain..I feel them worked out but not pumped up..I have also pretty thick striaes under my deltoid and on arms do you have some experience with them?

  11. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by mik14
    Yea that's why my last excercise I go to failure, I also found recently I dropped the weight back a bit and really focused on my form, taking the bar or dunbells down to my chest nice a steady so I can also feel the negatives, then while I'm pushing back up try to focus on using my chest and not my shoulders, I originally was one to grab the heaviest weight I push it out, I have my form and technique down pat now making sure what every muscle I'm training I'm actually using that muscle as much as possible to push/pull...don't know how to explain it but it's like I really focus on what the muscle is doing, iv had excellent results and I have been off cycle so I'm loving it.

    I have noticed since doing it that way I get a awesome pump and I can feel the muscle worked for the next 3/4 days!
    nice work man..I must concentrate more ..i like to do every set on max to have the good feeling..and then I am pumped up maybe 1 day and the other two days I just feel muscle pain, theyre worked out..but not pumped anymore..I have also pretty thick striaes under my deltoids and also on my biceps and triceps ...do you have some experiences with them?

  12. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by beastybean

    Most people believe the pump has no true relation to muscle growth, But i enjoy it. Also; it can lead to fascia stretching which will give room for more muscle growth. I think you should try drop sets, or pyramids, negatives also. Since you do chest twice a week. Make one day really heavy, with a spotter and do low reps, (don't worry about the pump), focus on moving weight. Then, on your second day get a good pump with drop sets and pyramids this should get the blood back into your chest and help it recover. And of course it takes time man. Im not sure how well your eating but make sure your cals and macros are in check.
    yes i was thinking about it like you said one day heavy weights and the other pump..Im gonna do it like that..and we shall see after 8 weeks or so..Well I concentrate on proteins I try to eat at least 220 g of proteins per day but it is pretty difficult for me to check..and I eat carbs mostly before and after the workout

  13. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Quote Originally Posted by tony224 View Post
    yes i was thinking about it like you said one day heavy weights and the other pump..Im gonna do it like that..and we shall see after 8 weeks or so..Well I concentrate on proteins I try to eat at least 220 g of proteins per day but it is pretty difficult for me to check..and I eat carbs mostly before and after the workout
    Why is it difficult for you to check? Also 220g may be too much. Its about 1-2g per lb of lean body mass....not total weight. How much dietary fat are you taking in?

  14. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Oh and i usually dont count protein from anything other than Poultry, meat and shakes. Like the little bit found in other food.

  15. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by beastybean
    Why is it difficult for you to check? Also 220g may be too much. Its about 1-2g per lb of lean body mass....not total weight. How much dietary fat are you taking in?
    dont have the time to cook just the "healthy" food full of proteins oh really? I was worried it is too little cause sometimes its about 150-200
    fat about 50-80 g...check my photo album there are photos maybe 2 weeks old

  16. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    I don't believe the B.S. that we need that much protein, i think its just so we buy more protein powder Your chest is there man, but i think you should do more upper chest workouts. I know some people say the chest is one muscle and you cant work upper and lower individually, but i stopped flat benching and its really brought out my upper chest. Basically i focus on upper chest workouts, since they'll hit the lower chest a bit anyway.

  17. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    I like inclined dumbbell presses and i always go heavy on my dumbbell shoulder presses. I also like this cable workout. http://www.youtube.com/watch?v=M1N80...eature=related
    but i like to keep my arms closer to my sides and bring the cables up higher.

    Good luck and have fun

  18. Sunz out, Gunz out...
    AaronJP1's Avatar
    Stats
    5'10"  183 lbs.
    Join Date
    Jul 2011
    Age
    30
    Posts
    18,575
    Answers
    0

    Quote Originally Posted by beastybean
    I don't believe the B.S. that we need that much protein, i think its just so we buy more protein powder Your chest is there man, but i think you should do more upper chest workouts. I know some people say the chest is one muscle and you cant work upper and lower individually, but i stopped flat benching and its really brought out my upper chest. Basically i focus on upper chest workouts, since they'll hit the lower chest a bit anyway.
    How much protein you take a day?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com

  19. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Quote Originally Posted by AaronJP1 View Post
    How much protein you take a day?
    I like to change it up, some days i take in more carbs and less protein, but i usually get in 150-200. If im feeling like im not recovering well ill up the protein. I think the important part to bodybuilding is adapting.
    Oh and im 220 right now, not 260 anymore

  20. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by beastybean
    I don't believe the B.S. that we need that much protein, i think its just so we buy more protein powder Your chest is there man, but i think you should do more upper chest workouts. I know some people say the chest is one muscle and you cant work upper and lower individually, but i stopped flat benching and its really brought out my upper chest. Basically i focus on upper chest workouts, since they'll hit the lower chest a bit anyway.
    thats what Im focusing right now..I started to do more workouts on upper chest..but its pretty hard for me to gain on that body part..on chest generally

  21. Sunz out, Gunz out...
    AaronJP1's Avatar
    Stats
    5'10"  183 lbs.
    Join Date
    Jul 2011
    Age
    30
    Posts
    18,575
    Answers
    0

    Quote Originally Posted by beastybean
    I like to change it up, some days i take in more carbs and less protein, but i usually get in 150-200. If im feeling like im not recovering well ill up the protein. I think the important part to bodybuilding is adapting.
    Oh and im 220 right now, not 260 anymore
    Yeah I'm around 190. I try and get at least 150g a day.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com

  22. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Quote Originally Posted by tony224 View Post
    thats what Im focusing right now..I started to do more workouts on upper chest..but its pretty hard for me to gain on that body part..on chest generally
    I feel you, just give it time. Keep at it and it will happen. Do you stretch regularly? Read up on fascia stretching FST-7.

  23. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Answers
    0

    Quote Originally Posted by beastybean

    I feel you, just give it time. Keep at it and it will happen. Do you stretch regularly? Read up on fascia stretching FST-7.
    I don't buy fascia stretching one bit

  24. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Answers
    0

    Quote Originally Posted by Mitch5 View Post
    I don't buy fascia stretching one bit
    It makes sense scientifically. So i gave it a try, cant hurt.

  25. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by beastybean

    I feel you, just give it time. Keep at it and it will happen. Do you stretch regularly? Read up on fascia stretching FST-7.
    im gonna chceck it thanks bro I appreciate your help

  26. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by tony224

    im gonna chceck it thanks bro I appreciate your help
    well I wasnt doing it exactly 7 sets and so on but i usually use the last exercise cable flyes on flat/incline bench or crossover to pump up the pecs to blast..and these to exercises work pretty well..I usually do 5-6 sets x 12-20 reps..

  27. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Guys and what about if I start the chest workout with bench press heavy weight using pyramid method and continue with the other exercises with middle weights and about 8-10 reps and at the end using FST ? Could i repeat this training twice a week or not? or maybe the second training in week wouldnt contain heavy weight benchpress just light weights for about 10-12 reps for each exercise?

  28. Advanced Member
    toddgranit's Avatar
    Stats
    5'10"  186 lbs.
    Join Date
    Jan 2012
    Age
    48
    Posts
    535
    Answers
    0

    Quote Originally Posted by tony224
    Guys and what about if I start the chest workout with bench press heavy weight using pyramid method and continue with the other exercises with middle weights and about 8-10 reps and at the end using FST ? Could i repeat this training twice a week or not? or maybe the second training in week wouldnt contain heavy weight benchpress just light weights for about 10-12 reps for each exercise?
    If you are interested in increasing chest size, there are better options than bench press,
    Dumbbell bench, Gironda dips, and hanging ring push ups are all excellent alternatives.
    Might be worth a look.
    Good luck.
    Peace

  29. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by toddgranit

    If you are interested in increasing chest size, there are better options than bench press,
    Dumbbell bench, Gironda dips, and hanging ring push ups are all excellent alternatives.
    Might be worth a look.
    Good luck.
    Peace
    looks interesting I have to buy rings and then Im gonna try it thanks dude

  30. Advanced Member
    boogyman's Avatar
    Stats
    5'8"  184 lbs.
    Join Date
    May 2011
    Posts
    736
    Answers
    0

    Dips are so under rated as a mass building chest movement.

  31. New Member
    tony224's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Oct 2012
    Posts
    24
    Answers
    0

    Quote Originally Posted by boogyman
    Dips are so under rated as a mass building chest movement.
    I tried to put them into my routine but I dont know if they should be done as a first exercise or the last..and Ive got a feeling I cant do it properly cause I dont feel my pecs after doing dips..they look little bit pumped but i dont know kinda dont fit to me ..but its only matter od time when I completely change my routine for chest I was like that in the past..

  •   

      
     

Similar Forum Threads

  1. HELP : Lower chest workout !!
    By mdtech123 in forum Training Forum
    Replies: 20
    Last Post: 06-30-2008, 08:43 AM
  2. Chest workouts, not getting the chest.
    By Reverin in forum Training Forum
    Replies: 9
    Last Post: 03-09-2008, 01:40 AM
  3. Chest workout
    By East1600Plus in forum Exercise Science
    Replies: 6
    Last Post: 12-10-2006, 09:57 PM
  4. who got a good routine for chest workout
    By TravTriggz in forum Exercise Science
    Replies: 17
    Last Post: 12-02-2006, 11:49 AM
  5. Need some help with my chest workout.
    By ArnoldIsMyIdol in forum Exercise Science
    Replies: 1
    Last Post: 06-27-2006, 04:00 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in