Chest + squat questions

Squaggleboggin · 01-14-2005, 03:27 PM

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.

Cold Iron · 01-14-2005, 08:03 PM

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

01-14-2005, 03:27 PM	#1
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Chest + squat questions BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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. Last edited by Squaggleboggin : 01-14-2005 at 03:54 PM.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
exercise for upper and inner chest..anyone?	richirich0417	Training	49	01-20-2005 08:49 PM
chest excersizes incorrect?	krete77	Training	9	01-10-2005 12:04 PM
If you need a split...come here	TheGreatSatan	Training	1	09-30-2003 09:34 AM
Increasing bench max for chest size/form?	Josh	Training	3	10-28-2002 12:03 PM

01-14-2005, 08:03 PM	#2
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,616	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