Thread: Lagging Body part Chest .. need advice

you say it's the worst part of your body... but if you're gaining some nice mass... why would you change anything?

not change just wondering if i should do it twice a week and curious about the flys and bulding mass

SAY IT WITH ME....


SYTENHANCE

Originally posted by HoldDaMayo
you say it's the worst part of your body... but if you're gaining some nice mass... why would you change anything?

I think he's talking about his body proportion.

Flys are a lightweight excercize, stick with compound movements for the base of your routine.

I do incline bench ~7 sets, decline bench ~4 sets, and 2 sets of pec deck, as for the sets thats up to you.

Originally posted by BabsieGirl
SYTENHANCE

well i would leave that for later, since most of the people trying it has only been on it for a few weeks, if that, so i am waiting for results ..thanks tho for the suggestoin

mudge you like the peck deck, you think it builds mass? also you don't do flat?

what works really nice is preexhausting pecs with flyes or pec dec for 3-4 sets and then doing a compound exercise like inclines

Originally posted by johannes
what works really nice is preexhausting pecs with flyes or pec dec for 3-4 sets and then doing a compound exercise like inclines

is this true has it work for others, i just read about it recentlly. with doing this wouldn't you not be able to push more.

Originally posted by Larva
mudge you like the peck deck, you think it builds mass? also you don't do flat?

I have not done flat benches in a few weeks, I really like the declines after my incline work. I like the pec deck, but its a finisher, I go slow on the reps, I feel it is better than a fly unless you want to use cables perhaps. Some machines I like some I dont, that is one machine I like.

Listen to Mudge. For gaining mass, stick with compound movements. My chest WO usually is 4-5 sets of flat bench, 3-4 incline bench, then 2-3 sets of heavy dumbbell inclines. I like to vary the rep range every workout, ie 4-6, 10-8-6-4-2 pyramid, 6-8, then 8-10 w/some supersets (flyes and cables work good here). Changing up in my opinion is the key to keeping the gains coming. I will also change up movements, maybe incline first, then flat bench, then weighed pushups or Hammer Strength inclines.

I say don't discount the flys man, I mean you should still have a major compound movement besides the flys, but remember the fucntion of the pec muscles is mimicked more so in the fly movement than in a press. Go heavy on the flys and it can be a good movement to use, better than cables IMO.

don't train your chest twice a week.


You could prioritize a body part that's lagging for a few weeks.
To do this you could devote one whole session per week to Chest development ( for 4-6 weeks).

Make the classic chest exercises your core but also throw in other exercises and vary things like weight, sets, speed etc...

The chest is a large muscle group so don't be afraid to work it hard and from as many angles as possible.

Mudge : do a few sets of 70 pound dumbell flys and then try calling them a lightweight exercise.

thanks all

Originally posted by vanity
don't train your chest twice a week.

why not?

i was thinking of training my chest twice a week, i rate it as the best bodypart, and i enjoy training it

its like some arm mass routines train arms 3 times a week, so surely doing chest twice a week for like a month could help add mass sooner in that particular area?

do compound movements...

have fun overtraining.

i just remembered. when i first starting lifting i was so proud when i could bench the olympic bar (it's ok to laugh - i think that's hilarious now). so.....what did i do?

you got it. i benched every damn day!

i got away with it briefly since i was a beginner but i finally saw some muscle when i stopped doing that and hit it hard only once a week. experiment to find what works best for you but don't underestimate the importance of adequate recovery.

think of it this way - in the gym you're tearing down the muscle fibers. growth happens outside the gym

It is more than possible to train a given part several times per week, providing that you lower your volume and avoid purposefully training to failure.

I, as well as others, have had great success with this method (a push/pull split is the easier way to go about it).

Originally posted by vanity
Mudge : do a few sets of 70 pound dumbell flys and then try calling them a lightweight exercise.

Tear a pec and tell me its safe.

Originally posted by gr81
Go heavy on the flys and it can be a good movement to use, better than cables IMO.

Ive found that when going heavy flies put alot of pressure on my shoulders, wheras cable-cross's tend to eliminate that. Just an opinion.

that provs my point exactly, that cables are less strenuous and less of a stablizing movement. Oh and it is totally possible to train a BP more than twice a week without overtraining. You can train the same muscle twice in a row an dif you use a different rep scheme thatn your prior training sessions along with different movements than it wouldn't be overtraining. you can have a heavy day and a light day during the week for a BP and that works great. You would just want to make sure the intensity levels are not turned all the way up on both sessions.

different strokes for different folks?

muscles need rest to grow and recover.

all you do when you train the same muscle multiple times per week is you short circuit the recovery/growth process.

If you train with intensity ,then each muscle group one time a week is more than enough.

yeah i was gonna do a split like this

Mon - Chest
Tue - Back
Wed - Rest
Thurs - Shoulders / Legs
Fri - Arms / Light Chest

that be okay, I wanna get my chest pumped, the first session will be a hard chest session on the incline/flat dumbell bench, flys and pec dec... the 2nd session will be on the barbell bench (which is compound, should hit different parts which would be a good way to end the week, plus i'm new to the barbell so i can't go heavy HEAVY on it yet), then maybe do some pullovers which will hit my back a lil too, might have a rep range of 8-12 on this second chest W.O.

should I do my light chest before I hit my arms? obviously arms are priority on this day but chest exercises are compound

Another thing! I used to do a day on/day off routine, with 2 routines, so it was like this....

Mon - Chest/Back/Abs
Tue - rest
Wed - Shoulders/Arms/Legs
Thurs - rest
Fri - Chest/Back/Abs
Sat - rest
Sun - Shoulders/Arms/Legs
Mon - rest
Tue - Chest...... and so on!

I found this worked better at adding mass for me, than the 3-day split i'm on right now, i just kept hitting my whole body every few days, its a tough routine i was prob overtraining a lil but over xmas i'm gonna do it as a shock routine for a couple of weeks

i find i respond good to working out parts twice a week for adding mass

peace

I'd do the compound moves on hard chest day not the other way around.

Anyway I don't see any point to training your chest twice a week.
To me that simply means you're not training it hard enough in your 1st weekly session.

If one does that kind of thing once in a while it's fine but it shouldn't be what you do day in day out.

funny, i used to think vanity was crazy when he said stuff like this... but after a few weeks reading up on it... i realised how poorly i worked each body part, which was why i was able to work it 3 times a week... really working the body part hard and efficiently can take a whole workout... although, i find with incline and decline bench and flys my chest is destroyed... I like 3 sets of as close to 10 reps as I can complete per exercise... I mix in some cable exercises for variety every so often... but really focusing on your chest during the bench variations instead of just lifting heavy makes a big difference in the pump I get...