Thread: Pec Workout - not feeling the strain

Originally Posted by MMAWannabe

So you are for doing the same thing day in and day out? Please tell me that's what you mean and I can stop taking anything you say seriously!

yeah sure. thats what I do. I have a hard time accepting that you actually know anything about MMA. Thus, your name is accurately put-wannabe.

Originally Posted by juggernaut

yeah sure. thats what I do. I have a hard time accepting that you actually know anything about MMA. Thus, your name is accurately put-wannabe.

I'm to old to get started in MMA. I wish to hell it had blown up when I was in my 20's doing martial arts ever day. I'm a wanna be because I wish I wasn't so farging old.

If you do the same crap all the time most people will plateau unless they are taking something (gear) to help them out. You didn't answer where you get your info. I would really like to know. I don't freaking know everything but I do have and exercise phys degree and work as a strength coach and have never had a problem with results and I've not dont the same thing for two weeks in a row for 15 years. I don't read (or conduct) as much research as I used too, but I'm far from a 'retard'. I do understand that everyone is different. What works for one may not work for the other.

Originally Posted by MMAWannabe

I'm to old to get started in MMA. I wish to hell it had blown up when I was in my 20's doing martial arts ever day. I'm a wanna be because I wish I wasn't so farging old.

If you do the same crap all the time most people will plateau unless they are taking something (gear) to help them out. You didn't answer where you get your info. I would really like to know. I don't freaking know everything but I do have and exercise phys degree and work as a strength coach and have never had a problem with results and I've not dont the same thing for two weeks in a row for 15 years. I don't read (or conduct) as much research as I used too, but I'm far from a 'retard'. I do understand that everyone is different. What works for one may not work for the other.

I get my information from Muscle and Fitness. dont you?

Originally Posted by juggernaut

I get my information from Muscle and Fitness. dont you?

Jesus I thought you were serious for a second. I really wouldn't have surprised me.The only magazine I ever found use full was Muscular 15 years ago when it was " all natural muscular" or some crap. They actually had articles that told you what research said, not their poor interpretation of it. Of course I was barely out of high school and maybe it was crap...but it wes better than anyone else I saw. At my age the closest thing to a magazine I use for information are journals from professional orgaizations. I can't say I agree with you 1%, but at least you are keeping it interesting.

In all truthfulness, I get my information from PubMed, EXRX.net, google scholar and collegiate journals-most of these places are on the cutting edge of training and nutrition. It's my job, afterall. I own a gym and personal training as well as supp line with a business partner, so I do this all the time-research.

Originally Posted by juggernaut

In all truthfulness, I get my information from PubMed, EXRX.net, google scholar and collegiate journals-most of these places are on the cutting edge of training and nutrition. It's my job, afterall. I own a gym and personal training as well as supp line with a business partner, so I do this all the time-research.

If that's true it's funny we have opposite opinions. I usually stick to journals and research from the american college of sports medicine, National strength and conditioning associatoin etc. And it is my job as well. I've never seen anything to lead me to believe keeping your workouts the same is a good idea or good for balanced physique development either.

My work usually comes from those sources.

Originally Posted by chrischarles

Hi there. This is a newbie question for sure, but I've been training hard for about 4 months now. I do a 4 day split routine.

On one of the days, I focus on Pectorals.
I do 4 sets, and increasing weight / decreasing sets, last set to failure:

Bench Press (Dumbbell)
Machine Chest Press (Seated)
Bench Press (Smith Machine, Decline)
Bench Press (Smith Machine, Incline)
Pec Deck Flyes
Flyes (Cable, Bent Over)
Machine Chest Press (Incline)


My problem is that I don't feel the strain in my chest when I'm doing most of these exercises, I feel it mostly in my arms (Triceps & Forearm).

The only exercise where I really feel my chest working is the "Pec Deck Flyes" .

With a mix of machines + free weights, is it normal that I feel it more in my arms than in my pecs, when I'm doing reps up until failure, especially for excurses that are supposed to isolate the pectorals?


Thanks for the advice in advance.

5 pressing exercises?

Originally Posted by MMAWannabe

So you are for doing the same thing day in and day out?

Originally Posted by juggernaut

yeah sure. thats what I do.

Does this mean you are putting in your vote for trashing the forum sticky on designing a routine? I was just looking it over and except for the beginner program it has a lot of similarities to what I do.

From the sticky:
Guide To Designing A Routine

Examples

Bodybuilder – Undulating Periodization

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Different each week...................

Powerlifter – Linear Periodization

Monday – Squat Day:

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 83%
Week 5: 3x3 @ 88%
Week 6: 3x2 @ 90%
Week 7: 2x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work


Wednesday – Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 83%
Week 5: 3x3 @ 88%
Week 6: 3x2 @ 90%
Week 7: 2x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record


Also different each week...................

I'm not saying that all; what I am referring to, and as it looked what you stated-is that just go by feeling. That, in my opinion is a mistake. I'm more of a "setup the routine on periodization basis". This can go from workout to workout or week to week, or 10 weeks and so on. My point is, what is wrong with a good setup that hits the body once or twice a week, and that's it? Baby got Back is quite possibly once of the most effective routines ever developed in my opinion. Every base is covered from strength to endurance. Plus, it has a ton of research rooted into its development.
Look on Marianne's (Built) article site or Google it. Also, take a look at Gazhole's thoughts on periodization. He wrote a great article series on it and it really brings home my point.

Also, to get the best bang for the buck-PFunk came out with an ebook that cornerstones my clients' routines, because I deal with major players in the corporate world, they dont have the hour and a half that some will likely have. They need to get in and get out within 45 minutes. The name of the book is called "Take Charge". I'm a great believer in all 3 of the mods mentioned above.

Originally Posted by juggernaut

I'm not saying that all; what I am referring to, and as it looked what you stated-is that just go by feeling. That, in my opinion is a mistake. I'm more of a "setup the routine on periodization basis". This can go from workout to workout or week to week, or 10 weeks and so on. My point is, what is wrong with a good setup that hits the body once or twice a week, and that's it? Baby got Back is quite possibly once of the most effective routines ever developed in my opinion. Every base is covered from strength to endurance. Plus, it has a ton of research rooted into its development.
Look on Marianne's (Built) article site or Google it. Also, take a look at Gazhole's thoughts on periodization. He wrote a great article series on it and it really brings home my point.

Thanks I'll check out the info. I always set up the workout with a plan. I can say for myself, I have short time in the gym, but I can go everyday if I want too. I hit it very hard and unless I'm running something I'm typically to sore to do it again for several days. For those reasons I typically do it like the power lifter example above. 1 or 2 core areas. When working with groups of athletes this does change depending on how often I have them. Usually they are only there 3 days a week, for which the program will be adapted. I'm not worried about not getting results, over the past 5 years I've changed locations twice, the athletes always starting making great gains once on my program. The gains were always much greater than they had experienced before. Many local records were broken.

hectic workout dude, im suprised your chest isn't like boobs haha jks, chill out mate