Need A Bigger Chest = Please Critique Workout

[redneck99]

Ok, after posting pics in the members area, my chest size beacme an issue. I have always wanted a bigger chest and I have thrown in another chest workout on Saturdays to help the problem Please check out my routine to see if I am doing things right to get a massive chest.

Monday
Biceps & Legs

Tuesday

Chest:

• DB incline press 5 sets

85lbs 12 reps
90lbs 10 reps
95 lbs 8 reps
100 lbs 6 reps
105 lbs 6 reps

• DB incline flys 3 sets

35 lbs 12 reps
45 lbs 12 reps
50 lbs 10 reps

• DB flat press 3 sets

80 lbs 12 reps
80 lbs 12 reps
80 lbs 12 reps

• Cable cross overs

3 sets low to high
3 sets middle
3 sets high to low

• Smith machine

3 sets swide grip deep inlcine press
10 reps per set

• fly machine

3 sets 12 - 15 reps per set 150 lbs

• decline bench

3 sets 12 reps per set 135lbs

Wednesday

Triceps & Back

Thursday

Shoulders

Saturday

Chest again

Suggestions...............

[Timma]

Way too many exercises. Cut down the DB inclines to 3 sets. You should only do like 4 to 5 exercises at max. Also try lowering you reps to like 8 or 6.

[Stonecold54]

wrong direction...usually less training is the answer. I have to be honest with you. I do about 3 sets total for my chest. sometimes two. I do a set of flyes, dips and maybe a dumbell press. And this is only now that my chest has been growing finally when I backed off completely with my training and focused on one or two good sets. I know it goes against coventional wisdom but I gurantee this will work.

[Timma]

stonecold, so what you're saying by sets is you'll do like 6-8 reps of flies then go to 6-8 reps of dips, then to maybe 6-8 reps of dumbells? I don't get how that will accomplish anything. You're barely working the muscles.

[Stonecold54]

Originally posted by Timma
stonecold, so what you're saying by sets is you'll do like 6-8 reps of flies then go to 6-8 reps of dips, then to maybe 6-8 reps of dumbells? I don't get how that will accomplish anything. You're barely working the muscles.

if you watched me workout then you wouldn't wonder. people don't really understand what an intense set is until they have someone take them through a workout. its not that I only want to do three sets, its that I can't do anymore because I am spent after those sets. the stimulus to grow isn't as much as people think. also most people think in terms of volume not intensity. read some articles here www.exercisecertification.com

[ugetsum]

I agree with Timma and Stonecold that you're overtraining. I would do 3 exercises for the chest. (DB incline, Flat BB, Decline fly) Do 2 warmups for each exercise and then 3 heavy sets. I would do reps of 12, 8, 6. You should barely be able to get the last rep of each set or may not get it at all. Remember to give everything you have for each set. Intensity is the key. Quality over quantity.

[ugetsum]

Damn Stonecold you're quick.

[Stonecold54]

Originally posted by ugetsum
Damn Stonecold you're quick.

[redneck99]

Originally posted by stonecold54
wrong direction...usually less training is the answer. I have to be honest with you. I do about 3 sets total for my chest. sometimes two. I do a set of flyes, dips and maybe a dumbell press. And this is only now that my chest has been growing finally when I backed off completely with my training and focused on one or two good sets. I know it goes against coventional wisdom but I gurantee this will work.

So should I just do say 3 sets on incline Db at 10 reps 100lbs, then 8 reps 105 lbs and again 105lbs at 8 reps... and do them as slow and as deep as possible??????? and soley focusing on the depletion of enery of the muscle...

do the same thing again for flat db bench and db fly???

[redneck99]

Originally posted by ugetsum
I agree with Timma and Stonecold that you're overtraining. I would do 3 exercises for the chest. (DB incline, Flat BB, Decline fly) Do 2 warmups for each exercise and then 3 heavy sets. I would do reps of 12, 8, 6. You should barely be able to get the last rep of each set or may not get it at all. Remember to give everything you have for each set. Intensity is the key. Quality over quantity.

right, right !

[Stonecold54]

Originally posted by redneck99
So should I just do say 3 sets on incline Db at 10 reps 100lbs, then 8 reps 105 lbs and again 105lbs at 8 reps... and do them as slow and as deep as possible??????? and soley focusing on the depletion of enery of the muscle...

do the same thing again for flat db bench and db fly???

you could do that but I was talking about 3 TOTAL sets for the whole workout. but anything less will be better for you.

[meat12]

Yeah overdoing chest will cause the opposite of the results your looking for man. Take it easy

[redneck99]

Originally posted by stonecold54
you could do that but I was talking about 3 TOTAL sets for the whole workout. but anything less will be better for you.

thanks for all of the advice... funny how the people I tend to work out with at the gym didn't ever say a thing... I thought they were into this hardcore too ?!?

education is key!!!!! ready to hit the gym after work today!

[meat12]

Yeah just because a guy is pretty big doesn't mean he knows what he's doing, it could just be good genetics. I wouldn't go by the more is better principle, educate yoursellf as much as you can and you'll see much better results.

[redneck99]

I applied the same rule to yesterday's bicep workout and I could totally feel the difference. Harder and fuller pump.

Can't wait until today's chest workout to go heavy and test my new knowledge!!!!!!

[bad14u]

Originally posted by redneck99
I applied the same rule to yesterday's bicep workout and I could totally feel the difference. Harder and fuller pump.

Can't wait until today's chest workout to go heavy and test my new knowledge!!!!!!

Knowledge is the key to unlocking your bodies potential!!! Read and use the search button!!! If you don't find an answer to what you are looking for, ask questions!!! The only stupid question is the one that goes unasked!!!

[Bubo]

I’m kind of surprised that no one posted something about flat benching and inclines with an Olympic bar?
These are still looked at as the size gainers.

[redneck99]

Originally posted by Bubo
I’m kind of surprised that no one posted something about flat benching and inclines with an Olympic bar?
These are still looked at as the size gainers.

that is a good point but I think the benefits to all the secondary muscle used in DB's makes for a harder workout... IMO

BTW... my chest workout last night owned! I drastically reduced the reps and went way heaiver in my program and got a way better pump. I can def tell a difference.

Thanx for the help ya'll, espically big thanx to Stone!

[helix139]

Man, the ONLY thing that made my chest grow was to do decline bar / dumbbell presses. Steep decline and 8 reps for as many sets as I can do without chest exploding. I read this workout from Bill Pearl in an article long ago, and it made alot of sence. He did 2 sets of warm up (me too) of light weights (45 lbs) then went up to the heaviest weight he could press 8 times. Then take 3 minutes rest and do it again until he couldn't do anymore, then drop down to the next weight. This is the only chest I do persay as I do dips and shoulder presses to the front other days and these exercises hit the chest indirectly. I do maybe 8 to 10 sets and that's it.

[Stonecold54]

Chest development (actually any development) has a lot to do with genetic structure. Then length of your tendons, ligaments, bones and muscles all play a factor in what exercises are good and which ones are not for a given person. I personally cannot do any type of barbell benching because #1. I feel nothing in my chest and #2. It hurts my rotator cuff each and every time I try to go back to it. So I have cut that out completely. Hammer strength benching is about the closest thing I can do that won't hurt my shoulder too much (I don't have injuries). My main stays are the cable crossover and Dips. Sometimes I can do Incline DB presses with some success. So to whoever is confused about which exercises are mass builders and which are not, there is no such thing. If an exercise gives a good contraction in the peak position and variable resistance throughout the whole strength curve then it will be a mass builder for that individual person. If it doesn't then drop it from your program.