Decided to do a shock training for my chest tomorrow...

[Bouncer]

my body just aint ready to train at that time.

[Stonecold54]

my body just aint ready to train at that time.

if I had a second shift job I would love to train around 10 in the morning but I never will have that oppurtunity (unless I actually owned a gym).

[Bouncer]

find the time to respond to a pm. faggot.

[Stonecold54]

find the time to respond to a pm. faggot.

yeah yeah. i am going out shopping but I will get back to you when my secretary gets in :fufool:

[Bouncer]

ahahah

[toolwtf]

sounds great! what are you going to do after this warmup routine?

hahahhaahha good one!

Seriously that looks like a good workout. u should do this twice a week if you really want to shock your chest.

[Stonecold54]

hahahhaahha good one!

Seriously that looks like a good workout. u should do this twice a week if you really want to shock your chest.

man my fucking chest is so sore today. I love it. I am definetly going to hit the isolation movements first again next workout and then instead of having heavy (relative) compound, I am going to do extended light sets (2:00-3:00 min TUT) of some presses. I can't wait, though it will have to till the weekend :(

[Stonecold54]

I fucking LOVE these chest workouts. I did the same sequence minus the incline DB press today. so I did 2 back to back sets of Machine Chest Flyes. I increased the first set to 155 and the second to 165. I increased time on both. pump was awesome. then I went DB flyes at 55lbs per arm, these felt like they were gonna tear my chest out but in a good way. then hit the incline closegrip smith presses. first set was 115 I think and then I hit 125 for the second set. my squeeze was awesome last set. and of course again my tricep work after was great. I did overhead DB presses 70 pound weight (the highest my stupid gym goes). then hit one arm drop set pushdowns. fucking burned. just did a few lateral holds for my shoulders to keep them worked a bit. my chest is already fried and it has just been twelve hours. I will do one more of these shock workouts and then go back to doing my shoulders first in the sequence and really try to get them to come out as well. I used to hate working out chest that I would dread those days. its nice to look forward to all the body parts.

[richiboy82]

Hey Stone, I have the same problem as you... Chest being my weakest part. I just dont seem to be able to progress that well.

All I have is DBs and a BB. I dont use machines (no access) only free weights.

Have you got any advice you could pass on to me that you have came accross whilst trying alternative routines?

Thanks for taking time to read this.

[Stonecold54]

Hey Stone, I have the same problem as you... Chest being my weakest part. I just dont seem to be able to progress that well.

All I have is DBs and a BB. I dont use machines (no access) only free weights.

Have you got any advice you could pass on to me that you have came accross whilst trying alternative routines?

Thanks for taking time to read this.

well I would definitely start with DB flyes for most workouts since it will pre-exhaust for the other compound movements. if you can get access to a slight incline bench (10 to 15 degrees), that would be better than flat bench. so basically I would be doing a few pre-exhaust sets of DB flyes and then some combo of incline DB and incline BB lifts and then maybe add in some pushups combinations once in a while (close hand stance, wide hand, etc...). I am assuming you work out at home. the biggest thing you have to focus on is getting the chest muscle weak before doing the compound movements because in all reality free weights are the worst possible exercises for body parts because they use gravity as there force and the arc and ROM motion of the lifts only has about 10-20 degrees of motion that are directly resisted to gravity (hence machines are better with variable resistance). so do those DB flyes deep and slow and really burn your chest then add in the rest.

[richiboy82]

Nice one stone thaks for the advice... Yeah I got 2 different benches, I am able to get all my positions on them ie; Incline decline etc... but thats all they are the - basic bench, bar stack, flye ext etc...

My current situation restricts me at the moment to be able to get to a gym :( So I gotta make do with these benches I've had for a couple of years when I first started out.

I am able to progress with them, but my chest is failing which will be due to what you stated. Will have to invest into a multi gym (home) and hope more is available to me via that then. Thanks mate, also I always started with press so thanks for shining some light on that there!

[Bouncer]

i dont really see it like SC does. i would rather end my chest workout with flys. gives you that nice pump and pulls all that blood into the muscle.

[Stonecold54]

i dont really see it like SC does. i would rather end my chest workout with flys. gives you that nice pump and pulls all that blood into the muscle.

my whole point was that for about 80% of the population regular benching and db bench is not an efficient movement so they are basically shoulder and tricep exercises as those are the weak links since our chests are stronger than either. he out of necessity must do a flye first to pre-exhaust and get his chest strength in line with his other muscles. I agree with you B that flyes are great for a pump but if he is limited to 3 to 4 movements and they are his only isolation movement then it changes his needs.

[Bouncer]

my whole point was that for about 80% of the population regular benching and db bench is not an efficient movement so they are basically shoulder and tricep exercises as those are the weak links since our chests are stronger than either. he out of necessity must do a flye first to pre-exhaust and get his chest strength in line with his other muscles. I agree with you B that flyes are great for a pump but if he is limited to 3 to 4 movements and they are his only isolation movement then it changes his needs.

i see what you are saying and agree.

[Nekrawulf]

Hey Stonecold...


does this mean your now a "shock jock"