Help with developing the pecs [Forum Archive]

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Help with developing the pecs

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Posted by: once was fat

Ok so I have been working out for four months now. I am not really happy with the way my chest has developed so far. In fact I dont think it has developed that much at all just a lot of fat has gone away. I know my chest is getting a good workout because I feel it the next day. I just cant seem to get them to look like I acutally do workout in my opionion. They just dont seem to want to take on some good form. My other mucsles are developing fine its just the pecs that seem to lag. Here is my current chest routine. I recently changed it up a little. I was doing reps of 15 on all chest exercises and now im going with 8-12 on flat db and incline smith bench press.

Here is my current chest routine.

Flat db press 4 sets with 55lb db's reps 12,10,8,7.
Incline bench with bb on the smith one plate each side 4 sets 12,12,10,8.
Decline hammer strength 55lb each side 4 sets of 15
Pec Dec 4 sets of 20 120lbs 4th set 140lbs 15 reps
Cable cross overs 3 sets of 15 40lbs each side or 3 sets of 10 db flys.

I train chest once a week but I am now considering twice a week for better developement. Or should I give it some more time. Again a little fustrated that my other mucsle groups are doing well but not my chest. I actually enjoy working chest the best out of any other mucsle group.

Any adives would be grately appreciated. Thanks everyone.

Posted by: Arthur2004

stick to once a week....

thats about 15 sets for chest..thats way too much..lower to around 9

make sure ur doing at least some of those to failure

eat a good amount of protien and carbs

Posted by: Randy

I think twice a week works well myself.
Do 3-4 exercises, 5 sets (1 warmup set and 4 hard)
And proper diet and protein intake is a given.

It's funny though how many people opinions differ...
Personally you have to do what works best for you...
If once a week shows gains, do it. For me once a week just does not cut it... Same with 3 sets... For me I need at least 4 if not 5 hard sets.

Posted by: Burner02

you are decreasing reps..but are you increasing weight to corrospond?

Posted by: Burner02

if you do go to twice a week workouts, you will need to drop your volume a bit.
I am contemplating going to a twice aweek workout myself.

Posted by: Randy

Yes Burner, that is typically the style I use.
I bulk lift... Heavy ass weight, lower reps.
For me, it is the only way I have been able to
climb the weight ladder.. .

Quote:

Originally posted by Burner02
you are decreasing reps..but are you increasing weight to corrospond?

Posted by: Burner02

I figured that was how you did it, Randy-
I was wondering if OWF wsa increasing his weight to get the lower reps...

Posted by: Randy

Hey Burner...

What the hell are you doing up so late?

Posted by: Burner02

working for 2 3/4 more hours..you?

Posted by: Randy

O

Quote:

Originally posted by Burner02
I figured that was how you did it, Randy-
I was wondering if OWF wsa increasing his weight to get the lower reps...

Posted by: Tha Don

Quote:

Originally posted by Randy
I think twice a week works well myself.
Do 3-4 exercises, 5 sets (1 warmup set and 4 hard)
And proper diet and protein intake is a given.

It's funny though how many people opinions differ...
Personally you have to do what works best for you...
If once a week shows gains, do it. For me once a week just does not cut it... Same with 3 sets... For me I need at least 4 if not 5 hard sets.

my i ask what your routine is?

do you only train chest twice? or do you do everything twice a week?

i'd like to train chest twice a week... because even though i only do 1 day for arms and shoulders, they get hit pretty much everytime i lift a weight... so they are starting to develop more than my chest/back

i'd like to throw in a little chest and back work on my arms and shoulders days just to stimulate them, i feel i'm naturally more of a twice a week person, once heavy a week just ain't working

peace

Posted by: plouffe

Quote:

Originally posted by Arthur2004
stick to once a week....

thats about 15 sets for chest..thats way too much..lower to around 9

make sure ur doing at least some of those to failure

eat a good amount of protien and carbs

15 sets isn't too much. haha

Posted by: Arthur2004

Quote:

Originally posted by plouffe
15 sets isn't too much. haha

its is if ur lifting to failure or near failure on each one...

Posted by: Randy

Many have told me that 15 sets is to much that I was overtraining. I tried cutting back and saw my results dwindle.
I do about 12-16 sets per body part. That carries down to 3-4 exercises at 4 sets per exercise. I don't lift specifically to failure, but do lift heavy bulk. For most of my exercises I will do the 12-10-8-6 reps adding weight each set.

I would say it depends on the individual as to whether you can say it is overtraining. I think that muscle recovery is a key element. If your workouts does not give your muscles a chance to adequately recover, then this can be considered overtraining.
Again, I think that is up to the individual. (Just my thought).

Posted by: HoldDaMayo

overtraining isn't something you can standardize... it's very unique to each individual... depending on genetics, diet, experience, muscle size... intensity and duration of workouts... tons of factors...

Posted by: Randy

My thoughts exactly Mayo. That is why I thought it was funny to hear so many people telling others, including myself that they were overtraining.

Posted by: HoldDaMayo

yep... which is why I always like when people say learn about your body, learn about what works for you... that's really the best advice anyone can take to heart.

Posted by: once was fat

Quote:

Originally posted by Burner02
you are decreasing reps..but are you increasing weight to corrospond?

Yeh I did increase the weight. I went from 45lb db to 55lb db's.

Posted by: CowPimp

Perhaps you should start by using heavier weights. I usually get the best results when I am using a weight that I can only do 5-7 times. When I hit 8 repititions without a spotter, I increase the weight. Everyone is different, but it is something that you may want to try.

Also, I think some people just have trouble gaining mass and strength with certain muscles. For example, a friend of mine can only bench a max of about 225. However, he can curl 70 pound dumbells 10 times. His chest isn't very developed, but he has extremely bulky biceps and forearms. I, on the other hand, can bench 250. My pecs are developed pretty well, but I can only curl 45 pounds 6 times, and my biceps and forearms aren't nearly as developed as my chest. Granted, he has more bicep exercises in his routine, but he also had more chest exercises.

Posted by: DeadBolt

You could try and lessen your reps to 4-8 for size. Go heavier and do less reps, no less then 4 no more then 8. I have seen good results this way but try what works best for you.

Posted by: once was fat

Quote:

Originally posted by CowPimp
Perhaps you should start by using heavier weights. I usually get the best results when I am using a weight that I can only do 5-7 times. When I hit 8 repititions without a spotter, I increase the weight. Everyone is different, but it is something that you may want to try.

Also, I think some people just have trouble gaining mass and strength with certain muscles. For example, a friend of mine can only bench a max of about 225. However, he can curl 70 pound dumbells 10 times. His chest isn't very developed, but he has extremely bulky biceps and forearms. I, on the other hand, can bench 250. My pecs are developed pretty well, but I can only curl 45 pounds 6 times, and my biceps and forearms aren't nearly as developed as my chest. Granted, he has more bicep exercises in his routine, but he also had more chest exercises.

Cowpimp I here what your saying about your friend and how he can lift more with diffrent mucsle groups. It is the same with me I dont have big biceps but I can do 15 reps alternating db's with 45lbs each hand but can only do 55lb db's with bench at 12 reps. I guess its a genetic thing.

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