Needs tips on Chest and Obliques

**SportinStyle** · 05-31-2004, 08:37 PM

Ok, my chest hasn't grown in 2-3 months and I need a new routine.
Here is my current one:
Monday and Friday (along with Biceps for 4 dif. exercises)
- Flat Bench 6-10 reps x 4
- A Machine where you squeeze the pecs 6-10 reps x 3
- Flies (barbell sometimes, machine sometimes) 6-10 x 3
- Incline Press (barbell sometimes, machine sometimes) 6-10 x 3

That's it. Below you can see the results I got from it, but I want something different. These are getting very old and am seeing no results. I may just need to eat more calories, but still I need a new workout.

As for Obliques and Abs, can you guys tell me the best way to put on mass/muscle in the abs (and not diet... I have 8-9% bodyfat). I have a six-pack (as you can see in the picture below, but it isn't very prominant except in some light conditions), but I want those lean obliques that overlap the abs.

Thanks guys and gals!

**JLB001** · 05-31-2004, 08:44 PM

Try changing up what you do each week, it keeps the body confused so it won't get use to the same exercises. It keeps it guessing.There are alot of different exercises you can do for the chest. Somewhere there is a link to a site that has all kinds listed.
For the abs, maybe try weighted crunchs, etc. I don't really train mine that hard anymore, so some of the others might have better ideas on that one.

This was our chest workout from today.
DB incline presses
4x10,8,6,15Flat flyes
4x10,8,6,15
Cybex Chest Press
4x10,8,6,15
Pec Dec
4x10,8,6,15

**CowPimp** · 06-01-2004, 01:45 AM

Originally Posted by JLB001

Try changing up what you do each week, it keeps the body confused so it won't get use to the same exercises. It keeps it guessing.There are alot of different exercises you can do for the chest. Somewhere there is a link to a site that has all kinds listed.
For the abs, maybe try weighted crunchs, etc. I don't really train mine that hard anymore, so some of the others might have better ideas on that one.

This was our chest workout from today.
DB incline presses
4x10,8,6,15Flat flyes
4x10,8,6,15
Cybex Chest Press
4x10,8,6,15
Pec Dec
4x10,8,6,15

Agreed. You need variation. Change your exercises, rep ranges, and tempo frequently. Same thing for abs.

Weighted crunches are a good idea, but crunches focus primarly on the rectus abodominus. You might want to try hanging leg raises or the captain's chair. Both hit the obliques quite a bit, and use a lot more resistance than regular on the floor ab exercises which is better for mass/strength gains.

Also, post your diet in the diet & nutrition forum. Diet is a huge part of training. At this point in my training, diet seems to make more a difference than anything else I do.

**Rissole** · 06-01-2004, 04:11 AM

I always include hovers in my ab workouts, 1 crunch 2-3 sets, 2 leg raise 2-3 sets, 3 hovers 2 sets, just vary the types of each and twice a week should be enough. I only occasionally work obliques directly, like once a month.

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