Thread: design me a chest routine

yeah, drop it down to two exercises per work-out, lower the reps to 4-6 and keep your 'working sets' at 5-6 sets total per bodypart.

May I ask why?

there is no reason to do more than 2 exercises for a muscle group in one work-out, staying in the 4-6 rep range is optimal for muscle overload, and going beyond 5-6 working sets will result in overtraining the muscle.

Originally posted by Prince
going beyond 5-6 working sets will result in overtraining the muscle.

I can't believe you said that.

For small muscles I would agree but for back legs and for the most part chest, I'd use from 6 to 10 sets and a mixed rep range from 4-6 and 6-8.

Your routine isn't bed, I'd drop that last exercise though since you've already done an incline movement, doing two just means you didn't work hard enough the first time.

we were talking about chest here specifically.

Ok, I don't think going over 6 sets for chest is going to overtrain it.
I also think you'd be better off doing two pressing movements and one fly movement than just the two presses.

I am talking about 6 working sets to failure (not including any 'warm-ups'). There should be no reason to go beyond that amount on a mucle like chest, now legs and back yes.

For gaining mass I say stick with compound movements, flyes are an isolation exercise.

Either way, that's just my opinion.

so lemme get this straight:

do flat bech and incline bench, 5-6 sets each, 4-6 reps per set, to failure on every rep? That's all i need for mass? I really need to fill in my upper chest, will this be enough? To failure, say i'm alone, does this mean till my arms shake? Till my i struggle to get it up?

what kind of routine would i need once i get the mass and want to really carve up the pecs?

There is no routine set in stone for building mass or strength, what prince outlined for you is a good foundation for putting on mass but the key thing is to keep increasing your lifts, a good diet and plenty of rest.

I have found better results from doing Declines than inclines but I still do both, i would try a few different things and find out what works best for you.

No, do a total of 6 'working sets' (3 on each exercise) to failure in the 4-6 rep range. So, first do a few warm-up sets then one or two 'acclimation sets', then do your 3 "real sets" to failure. Yes, you should barely be able to get the last rep on your own.

example:

Exercise 1:
135 x 10 (2 sets) warm-up
185 x 6 (1 set) warm-up/acclimation
215 x 2 (1 set) accllimation
245 x 4-6 (3 sets) << these are your working sets!

Exercise 2: (no warm-ups)
3 working sets

So, your total working sets are 6 to failure.

Well, let me put it to you this way, I do not even do inclines, so just focus on building your chest and not isolating any specific area of the pec. Yes that is all you need in terms of training to gain mass, most people overtrain that's why it does not seem like enough. (volume & fatigue are not necessary for muscle overload)

To 'carve up the pecs' you will need proper diet & nutrition, there would be no need to change the routine much, but worry about gaining the mass first.

thanx

Never train to failure...there is no need to...

Every other workout try to use a static movent for the upper chest. Only work the upper range of the movement (from 6 inches off the chest to the top of the movement) and train heavy. You will need to use a smith Machine for these.

Originally posted by The Berg Master
Never train to failure...there is no need to...

really, why is that?

Originally posted by The Berg Master
Never train to failure...there is no need to...

Yes, I'd kind of like to hear the answer to that one as well.

Originally posted by The Berg Master
Never train to failure...there is no need to...

You a HSTer?

Originally posted by cheesegrater
i need to fill in the upper pec region and want to bulk up the chest generally

now i do:

3 sets flat bench
3 sets incline bench either dum or barbell
3 sets either some kinda pec deck or fly's
3 sets either incline fly's or incline hammerstrength

all are done at max weight ability for 8-10 reps

any suggestions?

If your just starting i'd drop the flyes all together.I'd do 3 sets flat,3 sets incline and 3 sets decline do 6-8 reps per set and only use the barbell.Keep it simple bro that's all you need when your starting

Originally posted by eastcoast
Every other workout try to use a static movent for the upper chest. Only work the upper range of the movement (from 6 inches off the chest to the top of the movement) and train heavy. You will need to use a smith Machine for these.

what's a static movement?

Basically you are starting each rep from a complete stop .....Its called a static movement ..Is this the correct term...I'll be damned if I know...
Set the stops on the smith so the bar at the bottom of the movement when resting on the stops is 6 " above your upper peck area....come to a complete dead stop at the bottom (*NO BOUNCING OFF the stops*) press up to top slow neg down to the stops ..repeat to failure....

there is no reason to stop and rest at the bottom of the movement, all you will do is increase muscle fatigue and prevent yourself from being able to use heavier weight on succeeding sets.

Ummm well you know that big german dude Gunther who won the GNC show ........this is straight from the proverbial horses mouth...and guess what else ...Ive used them and It works

Originally posted by eastcoast
Ummm well you know that big german dude Gunther who won the GNC show ........this is straight from the proverbial horses mouth...and guess what else ...Ive used them and It works

LMAO

when you take the amount of drugs that Gunter does it does not matter what you do, you will grow!

never take training advice from a juiced up pro, assuming that you're a natural lifter that is.

you've used them and it works? explain how you measured this technique and were able to come to this positive conclusion that the pausing resulted in increased strength and size?

He does drugs...OMG!!! no way com on you giot to be kidding me here????

I know and understand the whole issue of the drugs..yes and I agree ..but.....sometimes there is truth to the advice as far as certain movements go. They have worked for myself as my strength has increased in my normal incline movement and also has for two other guys that have been using them that I sometimes train with...like I said try em if you like ....If you dont like em DONT DO THEM...

yes, he does a shitload of em, probably enough to kill a horse!

That's cool, I just do not see how they could increase strength, all I see them doing is pre-fatiguing the muscle, which prevents you from using the heaviest weights possible in your succeeding sets. And if you are not able to use the heaviest weights possible because of fatigue, how could you put maximum overload on the muscles? And if you cannot put maximum overload on the muscles, how will they get bigger/stronger? Fatigue will not increase muscle strength and size, maybe endurance.