Training the pecs

[Gentlestrength]

Hi I would liek to ask some advice on training the pecs, I think a broad thick chest is an essential part of a man's physique, and mine is a little lacking. My current routine is 3 sets of 15 on the pec deck, 3 sets of 15 on the incline flye machine, 3 sets of 20 on the cable crossover. I am doing higher reps as i read it shapes the muscle better. How can I build up more though? Thank you

 

[patsfan]

Hi I would liek to ask some advice on training the pecs, I think a broad thick chest is an essential part of a man's physique, and mine is a little lacking. My current routine is 3 sets of 15 on the pec deck, 3 sets of 15 on the incline flye machine, 3 sets of 20 on the cable crossover. I am doing higher reps as i read it shapes the muscle better. How can I build up more though? Thank you

Up the weight and lower the reps..also stick to compound movement(incline,flat...FREE WEIGHT..no pussy ass machines) and heavy dumbells. No flys or cables as they are mostly a finishing exercise once you have a good base build and want to cut up.

Pats

 

[monsoon]

How about some presses?

 

[Sir Lifts-a-Lot]

No presses? All your movements right now are just widening your chest and not slapping any mass on it.

 

[DrMCM]

Flat or incline DB presses, whichever is most comfortable, and weighted dips. Check out some of the stickies for good routines. Lower reps.

 

[Gentlestrength]

Thanks alot guys I added 4 sets of bench press and incline press after my usual routine

 

[txjustin]

On your usual routine?? Is that on top of the flyes, cables, and pec dec?? If so that is too much!! Take those out and do nothing but bench, incline, and decline or dips. Don't overtrain!!!!

 

[Gentlestrength-cub]

Yes he added the sets to his usual shape and sculpt routine, I told him not to as he has such a large chest already it just needs sculpting

 

[truly insane]

incline decline dumbellflys

 

[Neodavid]

You really do need to cut back a bit man... too many sets at high reps.

Most guys go by the law of diminishing return, do enough to stimulate the growth, but not much more, because you can put twice the effort in and actually slow or halt progress rather than helping.

It's hard to believe, but it doesn't take too much to stimulate growth, especially if your muscle isn't fully developed.

You want size, so you have to stimulate the fast twitch fibers (the ones that grow), and they only come into play with heavy weight and the necessarily lower reps.

I know people believe higher reps shape the muscle, but that's not true. Higher reps can lower fat, which gives the appearance of bringing out the shape of a muscle, but it doesn't actually change it. The muscle shape is entirely determined by genetics, nothing else.

If you really want size fast, I would try this...

Drop down to 6 sets for chest, period...

For 2 weeks do 3 sets of 8 with as much weight as you can handle (that last rep of the last set should make you shake, or barely get it). Then lower the weight by maybe 20lbs, and do 3 sets of 10 (experiment).

Then do the same for the next month, with sets of 8 and 6 (3 sets each), then go down to 3's and 5's for two weeks.

When done, go for 10's and 8's again, and keep repeating. You will grow huge.

Thanks alot guys I added 4 sets of bench press and incline press after my usual routine