Thread: Chest + squat questions

When I was first starting to work out I did DB presses and flies. They seemed to be working great, and I'd get a great feeling from them (not just a pump, but I could actually feel my chest fibers stretching). When I've done them recently, I don't feel this at all and I don't think I'm making any progress. I've read about how the pump isn't important in itself, and while I don't doubt scientific evidence, I can't help but want to experience it each time so I know I'm at least working those mucles. Plus my chest is never sore after a workout, just my arms. Are there other exercises I can do (preferably with DBs) to get that nice stretching feeling so I know I'm actually working the intended muscles, or does this just happen once your body gets used to the movement?

Is it okay to lean forward when doing squats? I usually have someone watching me do squats just to make sure my form is good, and they've noticed that while my back is always perfectly straight, I lean forward when doing them rather than going down with my back vertical. Is that a bad thing? I know that my back is straight the whole time, but my body is leaning forward (I think I'd fall if I were vertical), and I want to make absolutely sure that it's okay to do (I train heavy).

I was also wondering what a good split for a workout would be. I'm open to suggestions (such as chest/bis, off, back/shoulders, off, legs or something like that). I'm starting from scratch for a routine because I'm sick of how many different exercises are in mine and how long it takes to do each workout. I like to keep things plain and simple, and once I get some feedback I'll probably post the new routine.

Thanks in advance.

For chest, make sure youre using a complete range of motion. To get the most out of fly's, i like to imagine im bear-hugging a huge tree or whatever and really focus on pulling with my pecs and squeezing them together.
Soreness and pump are not indicative of hypertrophy. Just make sure you're using progressive resistance and switching up your routine from time to time.


Dont lean forward during squats. IMO its too hard on your knees when doing so. Instead, keep your weight centered through your feet, slightly towards the heel and sit back...dont sit down, sit back. Sitting back will activate the stretch reflex and will allow you to move more poundage.

Im presently using a routine of:

Sun- Chest, Bi
Mon- off
Tues- Back, Tri
Wed- Delts, Traps
Thurs- off
Fri- Legs
Sat- Off