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Trying to shred some pecs

ackrug

ackrug

Member
So ive never been happy with the shape of my pecs but than again who is.

Any how looking to change up chest day

Currently i do the following in a 5×5 every 3-4 days
Flat bench
incline/decline
cable flys high and low ( dont know the technical name)
Dumbell flys
40 pushups
flat bench
Barbell drag curls, seated hammer curls (i know this is mainly biceps but i feel it in my chest)


So any suggestions cretique that you have is very welcome.
Im trying to square them off a bit more.
 
Besides diet, 5x5 will give you size and strength, not so much the shredded cut up look. I suggest changing your program to something more bodybuilder oriented. I went to the fst7 program and noticed a dramatic change in every muscle group. Do something with more volume and that pumps your chest up alot more. Supersets are also a good idea.

Also for bodybuilding I like dumbbells, you can change any angle and go as deep as you want.

Check out Josh Bomar on instagram, he has alot of chest workouts that are untraditional and will make you want to cry. He has a superset similar to your barbell curl but it isolates the chest and shreds the fuck out of it.
 
ackrug said:
So ive never been happy with the shape of my pecs but than again who is.

Any how looking to change up chest day

Currently i do the following in a 5×5 every 3-4 days
Flat bench
incline/decline
cable flys high and low ( dont know the technical name)
Dumbell flys
40 pushups
flat bench
Barbell drag curls, seated hammer curls (i know this is mainly biceps but i feel it in my chest)


So any suggestions cretique that you have is very welcome.
Im trying to square them off a bit more.
Click to expand...

Way too much volume. Expect no growth doing all of that- and 5 x 5 is shit for mass gaining... you might gain some strength but the few times I ran 5x5 I got shit from it. Lousy fucking scheme. 10 x 10 is better - any pyramid scheme, 3 set 12 or fail sets (high hypertrophy low weight) will serve you better the 5 x 5. I have been running fst7 - ish program for quite a while and like it a lot. Unequivocally the biggest waste of time I have ever had in the gym was 5x5.
 
brutus79 said:
Way too much volume. Expect no growth doing all of that- and 5 x 5 is shit for mass gaining... you might gain some strength but the few times I ran 5x5 I got shit from it. Lousy fucking scheme. 10 x 10 is better - any pyramid scheme, 3 set 12 or fail sets (high hypertrophy low weight) will serve you better the 5 x 5. I have been running fst7 - ish program for quite a while and like it a lot. Unequivocally the biggest waste of time I have ever had in the gym was 5x5.
Click to expand...
I do 10×10 on legs and back. But i guess ill that a shot on chest
 
brutus79 said:
Way too much volume. Expect no growth doing all of that- and 5 x 5 is shit for mass gaining... you might gain some strength but the few times I ran 5x5 I got shit from it. Lousy fucking scheme. 10 x 10 is better - any pyramid scheme, 3 set 12 or fail sets (high hypertrophy low weight) will serve you better the 5 x 5. I have been running fst7 - ish program for quite a while and like it a lot. Unequivocally the biggest waste of time I have ever had in the gym was 5x5.
Click to expand...
Second this. 5x5 is useless for anyone but a total Beginner, and even then after a couple months you stall out. FST -7 is the bees knees. Try it.
 
Loading up on exercises does not equate to growth. I am not hearing anything about techniques, such as compound sets, tempo scheme, rest pause implementation, static holds, pin presses say at the 3/4 to practice lockout at the strongest part of the lift.....i could continue. Listen were looking for blood flow, strong contractions. Were not slamming shit around, we r controlling it. Take the shoulders out of ur movements by retracting the scapula. My friend if u don't feel the muscle engaging, readjust. So often I see individuals stalling out because everything but their chest is spent. Concentrate on ur setup, tempo and contraction. Good luck bro[emoji123]
 
Casca said:
Were not slamming shit around, we r controlling it. Take the shoulders out of ur movements by retracting the scapula.
Click to expand...
Casca said:
My friend if u don't feel the muscle engaging, readjust.
Click to expand...

This is some very soild advice. I see the same guys do the same shit with the same weight day in and day out and they always look the exact same. Alot of people let their ego get in the way and dont properly engage each muscle and turn isolations into compounds.

I dropped my ego and had huge improvements with my physique. You have alot of good tricks in this post, shit that makes you stand out from the traditional gym rat and puts you into that next level.
 
https://thinksteroids.com/community/threads/fst-7.134365600/
Also why do people have the wrong impression 5x5 is a bodybuilding program? Look at Mehdi or whoever he is that made up the "strong lifts" program, in his promotional video he clearly explains how are you gonna look with a program like that, clearly not bodybuilding oriented. A 5/3/1 bodybuilding or any custom made template is a lot better because you can combine both strength on ONE exercise with added bodybuilding work which will yield better results altogether. Even powerlifters like Ed Coan, Eric Lilliebridge, George Leeman and Jonnie Candito advocate lots of bodybuilding work as opposed to obsolete programs like 5x5 of which I am not a fan either eventho personally all I care for is strength and well width... Also I am not sure how many reps are performed in the other lifts listed besides push ups that you do 40 of, but if the understanding of 5x5 is that cable flyes are done for 5 reps I think you got it altogether wrong lol.
 
Mayne said:
https://thinksteroids.com/community/threads/fst-7.134365600/
Also why do people have the wrong impression 5x5 is a bodybuilding program? Look at Mehdi or whoever he is that made up the "strong lifts" program, in his promotional video he clearly explains how are you gonna look with a program like that, clearly not bodybuilding oriented. A 5/3/1 bodybuilding or any custom made template is a lot better because you can combine both strength on ONE exercise with added bodybuilding work which will yield better results altogether. Even powerlifters like Ed Coan, Eric Lilliebridge, George Leeman and Jonnie Candito advocate lots of bodybuilding work as opposed to obsolete programs like 5x5 of which I am not a fan either eventho personally all I care for is strength and well width... Also I am not sure how many reps are performed in the other lifts listed besides push ups that you do 40 of, but if the understanding of 5x5 is that cable flyes are done for 5 reps I think you got it altogether wrong lol.
Click to expand...
I do 40 in between every 2 and actually my cable flys are 3 sets of 12-16 usually they hurt so good

But 5x5 is one of the things that have worked for me as far as strength goes. Ive always been the old school 3-4 sets of 12 until a training budy suggested 5x5 about 6 months ago. Im guna try the fst 7 though looks intense
 
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