chest mass

[rob3412]

ok well im 6'2 210 18.5 inch arms, but not sure where my chest size is.. but its not where i want it to be and i seem to be able to get great gains on everything except for my chest, its somewhat not perportional compared to my arms and shoulders. was wondering what type of workouts u guys notice real good mass gains for shoulders.

im currently doing 7 reps for the past month notice a little gains my chest gets very swoll durring workouts,but as we all know it goes down :/ anyways im currently starting

flat bench press 5 -6 sets of 7 reps
incline 3 sets 7 reps
dumbells incline 2 sets
decline 3 7 reps

and then finish up with a machine such as flys ect.

im thinking i shoud start doing some weighted dips? and start off on incline where my chest lacks.

 

[desert]

ok well im 6'2 210 18.5 inch arms, but not sure where my chest size is.. but its not where i want it to be and i seem to be able to get great gains on everything except for my chest, its somewhat not perportional compared to my arms and shoulders. was wondering what type of workouts u guys notice real good mass gains for shoulders.

im currently doing 7 reps for the past month notice a little gains my chest gets very swoll durring workouts,but as we all know it goes down :/ anyways im currently starting

flat bench press 5 -6 sets of 7 reps
incline 3 sets 7 reps
dumbells incline 2 sets
decline 3 7 reps

and then finish up with a machine such as flys ect.

im thinking i shoud start doing some weighted dips? and start off on incline where my chest lacks.

I think you have the right idea, focus on inclines and you should see better results. I didn't see any significant growth in my pecs until I really got into inclines. I personally love weighted dips, but they are hell on my elbow. Also, as soon as you finish your chest routine, do a few sets of upright rows for the anterior delt/pec tie ins...they are awesome.

Peace

 

[GDSGFT]

Why so many damn sets?!?!

That was my biggest problem EVER and for me, it came down to doing way too many sets for my chest.

Just break up your workouts for different weeks instead of doing the same shit over and over again.

For example, for a few weeks, I'll do 3 sets 6reps incline (not including warmup)

3 sets 8 reps for flys

Pushups 3 sets x 20

Next few weeks

3 sets 5 reps Decline
3 sets 7 reps flat DB press
2 sets 30 reps pushups

Break your shit up, mix it around, muscle has memory, you don't want to be shooting yourself in the foot by doing the same routines week in week out.

Sorry, but I think 14 sets is just too much for ONE chest workout.

Let us know how you go.

 

[wnt2bBeast]

the key is progressive load heres my chest routine..short simple effective
incline bb 5x5
flat dbell 2x8
either decline or som flyes 2x10

 

[rob3412]

Why so many damn sets?!?!

That was my biggest problem EVER and for me, it came down to doing way too many sets for my chest.

Just break up your workouts for different weeks instead of doing the same shit over and over again.

For example, for a few weeks, I'll do 3 sets 6reps incline (not including warmup)

3 sets 8 reps for flys

Pushups 3 sets x 20

Next few weeks

3 sets 5 reps Decline
3 sets 7 reps flat DB press
2 sets 30 reps pushups

Break your shit up, mix it around, muscle has memory, you don't want to be shooting yourself in the foot by doing the same routines week in week out.

Sorry, but I think 14 sets is just too much for ONE chest workout.

Let us know how you go.

well the the 5 sets i do 2 of them are warmups but either way i agree i think im doing 2 many sets. ill try to put down the sets and mix it up for the next couple weeks ill start incline,flat,weighted dips and then the next couple weeks ill start up with some flat,db incline,flys

 

[leaddog]

my best results always came from very low reps with heavy weight. 5 sets of flat bench

set 1: 8 reps 65% max
set 2: 5 reps 80% max
set 3: 3 reps 90% max
set 4,5,6: 1 rep each, 102.5% max
set 7: 5 reps 85% max

follow this with 3-4 sets incline flies or incline dumbells and that's it. build a thick, wide chest, and add alot of strength too. i did that for 4 months and added alot of size and fullness to my chest, and increased my bench by almost 100lbs... worked for me. and you will be sore as hell for a few days.

 

[showey123]

my best results always came from very low reps with heavy weight. 5 sets of flat bench

set 1: 8 reps 65% max
set 2: 5 reps 80% max
set 3: 3 reps 90% max
set 4,5,6: 1 rep each, 102.5% max
set 7: 5 reps 85% max

follow this with 3-4 sets incline flies or incline dumbells and that's it. build a thick, wide chest, and add alot of strength too. i did that for 4 months and added alot of size and fullness to my chest, and increased my bench by almost 100lbs... worked for me. and you will be sore as hell for a few days.

I agree with you bro I as well use that routine.It works for me

 

[HeavyLiftr]

"im currently doing 7 reps for the past month notice a little gains my chest gets very swoll durring workouts,but as we all know it goes down :/ anyways im currently starting

flat bench press 5 -6 sets of 7 reps
incline 3 sets 7 reps
dumbells incline 2 sets
decline 3 7 reps"

Not sure why you're going for 7 reps but I'd like to see you start with Incline Barbell Presses, then Flat DUMBBELL Presses, then decline DUMBELL Presses.

In your above listed routine, essentially you're doing 5 sets of inclines, 5 or 6 sets of flat, and 3 sets for declines. I'd rather you do 5 sets of Inclines, 4 sets of flat, and 3 of declines.

 

[mason]

ok well im 6'2 210 18.5 inch arms, but not sure where my chest size is.. but its not where i want it to be and i seem to be able to get great gains on everything except for my chest, its somewhat not perportional compared to my arms and shoulders. was wondering what type of workouts u guys notice real good mass gains for shoulders.

im currently doing 7 reps for the past month notice a little gains my chest gets very swoll durring workouts,but as we all know it goes down :/ anyways im currently starting

flat bench press 5 -6 sets of 7 reps
incline 3 sets 7 reps
dumbells incline 2 sets
decline 3 7 reps

and then finish up with a machine such as flys ect.

im thinking i shoud start doing some weighted dips? and start off on incline where my chest lacks.

I agree with you rob> I think weighted dips could do a lot for you> I know they have for me n I've had the same problem. 1nce a month Ill do something to shock any body part that I feel is lagging. Try some negatives on flat bench. Drop sets work wonders as well. do as many forced reps as possible on your drop sets. Hope you have a good training partner

 

[leaddog]

fuck that shock shit. you want to shock your chest or any muscle.. add 2.5-5lbs or at least one rep to every set, constantly increasing the weight you use. if you do 225 for 8 one week, and the next week do 230 for 8 you'll be on your way.. the shock theory is just plain dumb. you body doesnt' know what excercise it is doing, sure it is different, but the muscle is still contracting in exactly the same way. add 5lbs every week to whatever excercise you are doing for your chest and talk to me in 3 months when you have an extra 1.5" in thickness to your chest.

 

[Silverback]

To much for your chest IMO--

I would do something like

Flat bench
Incline DB presses
Flyes(machine, pec deck, DB)

Then the next week

Incline bench
Decline bench or db's
flyes


That is enough for me and most people--- Try that for awhile and mix up the sets and reps

Chest is also a week point for me but since shortening my routine I have had better results

-- Also you may want to minimize your front lateral raises in your shoulder routine, they seem to overpower my chest and take some of the work

 

[patsfan]

All I do for chest is flat bench and incline.

Set 1:warm up225 for 15-20
set 2: 275 for 10
Set 3:315 for 6
set 4:315 for 6
Set 5: Drop set: 345 for 3 then strip 2 225 for 10-12 then drop to 135 for as many as I can get

Move to incline and do 5 sets increasing incrementaly from 185 to 265 and I'm done.

Then every 3 months I switch to all dumbells.

 

[kenneth]

All I do for chest is flat bench and incline.

Set 1:warm up225 for 15-20
set 2: 275 for 10
Set 3:315 for 6
set 4:315 for 6
Set 5: Drop set: 345 for 3 then strip 2 225 for 10-12 then drop to 135 for as many as I can get

Move to incline and do 5 sets increasing incrementaly from 185 to 265 and I'm done.

Then every 3 months I switch to all dumbells.

leaddog, you sound exactly like my old training partner. hahah

 

[leaddog]

bet your old training partner grew.

 

[PumpedUp230]

Chest

Hey rob i gotta question for you. How much weight are you lifting for all those chest exercises. Because if it is not going up every week well you are not going to see shit for gains. The bigger the weight the bigger the muscle(very simple) flat dumbelss, dips and incline smith are 3 great exercises for a big chest too. And a couple light warm-up sets then your 1 all out set and you should be exploding and stretch your chest out too.

PumpedUp230

Ps: As i am writing my chest is sore as fuck right now, pumped up and swole all i did was 3 sets of dips yesterday my tri's got hit too all tight and sore right now.

 

[Starkraven]

my chest is sore as well. yesterday i started training again and did chest/shoulders/tris but for chest i did incline db, flat db, and weighted dips with a wide grip to hit the chest. i also grew very well when i did incline db, flat db and incline db flyes. i didnt know about dips back then but now i should grow even better.

 

[rob3412]

thanks for all the help ive notice somehwat gains starting off incline

 

[kenneth]

bet your old training partner grew.

this is a later response, but yes, my old training partner was an absolute animal, and while everyone else was playing games getting overly creative, he was growing like a weed.