need help building chest width

[RobertEAustin]

and whoever told you that by age 30 you can't make gains is a complete buffoon. i didn't really start working out seriously until about that age and my training partner started after 30 and is 36 and totally ripped. you get out what you put in, regardless of age.

[Face]

Originally posted by checkoutmyrapp
I do two different chest works outs. I do 1,1 week and the other the next and I have noticed my chest blowing up, I have put about a good 55lbs onto my bench in the last 2 months. I like the different feelings after the workouts, it has been helping me tone and build muscle on my chest.

Could you post your chest workout for us mate. Thanx :D

[checkoutmyrapp]

Ok here we go


flat bench
135 7X
185 6x
205 5x
225 5x
245 2-3x

flat bench dumbell butterflies
3 sets of 10-12 your choice of weigth

dumbell inclines 3 sets of 10-12 your choice of weigth
dumbell declines 3 sets of 10-12 your choice of weight

week 2

start off with flat bench make sure it is a weight you can handle. I usually do around 135 to 150. Then again it is all based on what you can lift. supersets as follows
1 set of 10 wide grip
1 set of 10 close grip
10 wide push ups
10 close push ups
10 bumbell butterflies
5 push ups with medicine ball on left so that one hand is touching floor and other is balancing on the medicine ball
5 push ups with medicine ball on right.

DB incline set of 10
db incline butterflies 10
then push ups as above

DB decline set of 10
DB decline butterflies set of 10
push ups as above

Start all over agian but do sets of 8, then again sets of 6


have fun because you will want to cry. :bawl:

[thor1n]

fuck... that LOOKS like over-training to mE :>

[checkoutmyrapp]

My cousin is a personal trainer and this is what his teacher had them doing in school.

[meat12]

Originally posted by thor1n
fuck... that LOOKS like over-training to mE :>

Not really I've done this workout, maybe he explained it wrong



Do as supersets, increase weight each time: use managable weight, it gets tough.



Wide-grip Bench Press, Close-grip Bench Press, Wide Pushups 3sets 12/10/8

DB Incline Bench, Incline Flys, Med ball Pushups 3sets 12/10/8

DB Decline Bench, Decline flys, close pushups 3sets 12/10/8


Doesn't look so bad now.
It does work really good, mix it in every few weeks. Do your normal routine one week then try this.