Chest

[ethan_wilde]

Overall body is pretty even and getting bigger as time goes on. However confused as to what reps and sets should be for chest MASS. I been doing 5 sets about 12,5,12,5,maxout for most exercises. Its been working well but heard 5 sets of 5 or other low reps would be better. Advice please?!!!

 

[Sean1332]

Did the 6500 calories and steroids stop workin for ya?

And I revert back to my other advice of programming that I've given you in previous threads.

I still recommend following a program.

 

[ethan_wilde]

Did the 6500 calories and steroids stop workin for ya? And I revert back to my other advice of programming that I've given you in previous threads. I still recommend following a program.

what program or sets and split do you think would help the most

 

[Abe Lincoln]

Everyone is different, but a program that has strength and hypertrophy days are the best IMO for overall like PHAT

 

[ethan_wilde]

Everyone is different, but a program that has strength and hypertrophy days are the best IMO for overall like PHAT

do you think doing a high rep chest day on monday then a low rep heavy day on thursday would be beneficial. I feel that would be the best

 

[asooneyeonig]

more than how intense, or how frequent, or with how much volume there are things that will help in the long run; consistency, recovery days, food intake, and sleep.

get those down. then get on a proven program for your goals. you want size, a good one is PHAT or 5/3/1 with BBB template. that way you dont have to worry about best, or better, or stress over anything. this will take care of the intensity, frequency, and volume questions for you. also, believe in the program. if you dont, you wont push hard enough and therefore won't get good results. most people blame the plan if they half ass the plan. half ass effort gives you half ass results, if any at all.

 

[kBrown]

do you think doing a high rep chest day on monday then a low rep heavy day on thursday would be beneficial. I feel that would be the best

What are your goals?

The most success can be found by finding 1 programming and sticking to it. Then adjusting that program after its completion to run it for another cycle.

I don't know your goals. but as a PL guy I would recommend the Cube

 

[bigmacdaddy18]

If you want to consistently grow you have to stim both muscle fibers.

Incline Press: 15, 12, 10, 8, 6, 6
Flat Press: 4 x 10-12
Dips: 4 x 15
Flyes/Pec Deck: 4 x 20

Light/Heavy days are a waste of time IMO

 

[ethan_wilde]

What are your goals? The most success can be found by finding 1 programming and sticking to it. Then adjusting that program after its completion to run it for another cycle. I don't know your goals. but as a PL guy I would recommend the Cube

mass mass mass i want to fill in my chest

 

[Abe Lincoln]

You need to grow everything else to get a big chest. Eat, eat, eat.. And when you are done eating.. eat more.

 

[Abe Lincoln]

If you want to consistently grow you have to stim both muscle fibers. Incline Press: 15, 12, 10, 8, 6, 6 Flat Press: 4 x 10-12 Dips: 4 x 15 Flyes/Pec Deck: 4 x 20 Light/Heavy days are a waste of time IMO

How are they a waste? If a muscle recovers in 48hrs - 72hrs why not stimulate it more?

 

[herderdude]

You need to grow everything else to get a big chest. Eat, eat, eat.. And when you are done eating.. eat more.

^This^ x2. So that makes eat eat eat eat eat eat eat eat.

 

[bigmacdaddy18]

I think bigger muscle groups might take longer to recover than others and ideally 48 hours is great but still a short window for micro-tears which can inhibit growth. I agree with you but most people hear "light ay" and think baby weights. Train hard every set and every rep no matter what the number. Rep 6 should be as heavy as rep 19.

 

[Sean1332]

You need to grow everything else to get a big chest. Eat, eat, eat.. And when you are done eating.. eat more.

He eats 6500 cal a day he said a while back and he's also taking a prohormone.

 

[Sean1332]

Ethan, I have ya some good links in your previous thread, man. Also some good advice here as well.

 

[Abe Lincoln]

I think bigger muscle groups might take longer to recover than others and ideally 48 hours is great but still a short window for micro-tears which can inhibit growth. I agree with you but most people hear "light ay" and think baby weights. Train hard every set and every rep no matter what the number. Rep 6 should be as heavy as rep 19.

True, true. Time under tension is a if factor as well, can make light weights more trouble than heavy.

 

[slayer01994]

Eat eat eat is correct. Make sure you do tons of flys and fly machines if you want to build chest. flat incline decline flys.

 

[Abe Lincoln]

Eat eat eat is correct. Make sure you do tons of flys and fly machines if you want to build chest. flat incline decline flys.

DB bench I feel works my chest more.

 

[max d]

mass mass mass i want to fill in my chest

Your eating 6500 and running PHs? No offense, but from the pic its not adding up. How long have you been lifting?

 

[Travenberger]

From the pic the only supps he should be taking a protein and creatine. Looks to weigh about 125

 

[Spaniard]

Pretty good advice in here all around.

Here's my opinion:

Stop worrying about what program you're using its a daunting task you'll continually get lost in and slow progress. Pick one and lift. Listen, when I was younger I was worried about this guys program or another guys advice etc etc ad nauseam. All of that was the biggest waste of my time, ever. You could legitimately do no brand new program, go into a gym and only squat, bench, do pull-ups and dips and grow. Similarly, you could do all of this at 3 sets of 10 and grow. As long as you're progressing. Keep adding weight or reps and you will grow, period.

Growing is your body adapting to the stimulus you present it with, nothing more. The workout is the stimulus and the food is the foundation for your body to be able to go through the adaptation process by building new tissue to be able to handle the new work it must do.

Don't focus on the minutiae, eat, track your workouts and beat your previous numbers

 

[genthoseffect]

First off, make sure you are squatting and eating. I had a hard time getting my chest to respond until, based on the advise of an IFBB pro, I focused my chest training around 2 movements: weighted dips, and decline bb bench. Hit chest hard and heavy 2-3 times a week 3-5 sets ro failure each time and use those 2 exercises. Focus on increasing load and reps on your heaviest set. Keep rep range around 6-10

 

[mgkoret]

Chest will grow as gains go up. But you won't be able to lift the weight without working those arms and back man.
Nice that you got some abs, but just eat good food, like a truck load, and lift. I gained a ton of mass in my chest (like fatty horrid looking chest to sick muscle chest) in about 4 months just eating and adding 10lbs and 2 reps every week. Low and slow, you'll get there