bulking chest

[rob3412]

k, well i have been liftin as i said in my last thread for about 2 years and i have notice having troubles with my chest everywhere else is changin alot,but chest isnt as much, i started to read about overtraining so instead of working out chest 2 days i workout chest 1 day. also should i go all the way down or an inch off the chest? and how many sets should i do on the benches..im starting to use freeweights bench,incline,decline and flys. how many reps and sets should i do for each exercise.

current pic of me http://mmafan.4t.com/DSC00670.jpg

 

[Bob Smith]

The pic is so dark that all detail is lost. I can tell you have traps and shoulders, but not head, chest, abs, etc because of the darkness.

Personally, I would stick with a 2x/wk program for chest if you want to bring it up. Just revamp what you do during those workouts. Post up what you have been doing for chest and we'll go from there.

 

[rob3412]

well i start off doing bench press i do about 5 sets around 8 reps
then i goto incline dumbbells i switch off every week with press and dumbbells for incline. after that i goto flys do about 4 sets 8 reps and then decline bench 4 sets. and 2 sets wires. oh btw sorry about the pic took it at night with alamp on. and i have no abs i dont work them out. im just trying to get as muchw eight up as possable. im gonna start working them out durring summer

 

[Bob Smith]

Ok, youre doing 19-20 sets just for chest, with about 160 reps. IMO, way too much and youre also using some redundant and foo-foo movements.

 

[rob3412]

can u give me on some tips of how many sets / reps to do?

 

[Green Darter]

can u give me on some tips of how many sets / reps to do?

Every one is different some like doing each muscle twice a week some like me sware by once aweek.
I picked up my chest a lot by doing incline FIRST 4 sets be it dumbbell or barbell more or less 8 to 10 reps(Ofcourse you warm up first light and reps)
Bench 3 sets 8 to 10 reps.
1 SET of any extra you like be it dips,pullovers, flys,etc things like these you might want 12 reps whatever you feel.
8 to 10 reps is my goal ofcourse some days you get more might get less,etc but to me thats ideal reps.
I do each set about 60 seconds apart and I like failure. I like to push it but its only a few sets and fast , I found this routine intense not many sets and ONLY once a week was the key for me.
If your used to doing a lot of sets you might feel this isnt enough but it is. You will know in a month if you like it. I like working out intense but again few sets and only once aweek.I was the king of overtraining used to do way to many sets than cut back tremendously never looked back.

Darter

 

[cutup]

I had a lot of trouble developing my chest as well. I tried every program out there and still nothing. But after a long time experimenting and making a journal along the way, I finally found out what works for me. However, you will have to experiment to find out what works for you. I work chest once a week and do about 6-9 total sets of 4 -6 reps. Most people say 4 - 6 reps you develop strength more than size, but for me my size increased dramatically and my strength increased. I do not repsond well on anything above 6 reps. Most lifters have the problem of doing entirely to much volume and not enough intensity. But again, you have to find out what works for you!

 

[E-Swift]

If you're lifting chest hard, you shouldn't be able to do it more than once a week.

 

[neverEnuff]

i like doing everything in reps of 5 or 6 usually for 3-5 sets on each excercise. i do flat, inclince, incline d.bs for chest as heavy as humanly possible...i also stretch it out...stretching is key. stretch and go as heavy as possible

 

[Dart]

.

I work chest three x's/w. I do 2 sets per workout
.

 

[stretchmarks]

i see alot of guys in the gym bench w/ their elbows out. i keep my elbows in and press from lower chest-upper abs. think of a lineman in football. he presses his opponent with his arms in not out. try using this way to bench and i am sure your whole chest will grow and get stronger