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chest
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08-05-2006, 07:10 AM
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#1 |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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chest
guy i was looking for some advice on how to really hit my chest area it doesnt seem to be developing the way i would like it to. i use gopro's P/RR/S so my chest gets worked enough. I was really looking for 2 things
1 any techniques on how to really hit the chest and develope it 2 hows the best way to go about working the upper regoin of the chest thanks for any help guys |
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 07:17 AM
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#2 |
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Member
Join Date: May 2005
Posts: 12,544
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Post your exact workout
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08-05-2006, 07:39 AM
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#3 |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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Power
Monday - Chest - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 -Weighted dips...2 x 4-6 Biceps - Barbell curl...2 x 4-6 - Preacher curl...2 x 4-6 - Hammer curl...1-2 x 4-6 - CG bench press...3 x 4-6 Fore Arms - Barbell Reverse Curl…3 x 4-6 - Dumbell wrist curl…3 x 4-6 Tuesday - Quads / Hams / Calves - Squats...3 x 4-6 - Leg press...3 x 4-6 - Single leg extension...2 x 4-6 - Lying leg curl...3 x 4-6 - Stiff deadlift...2-3 x 4-6 Abs - Hanging Weighted Straight Leg Raise...3 x 8-10 - Weighted Crunch...3 x 8-10 Wednesday - Day Off Thursday - Lats - Pullover...2 x 12-15 - Weighted Chins...3 x 6 - Barbell Shrugs…3 x 6 Back - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 Abs - Hanging Weighted Straight Leg Raise...3 x 8-10 - Weighted Crunch...3 x 8-10 Friday - Delts - Military press...2-3 x 4-6 - "Cheat" lateral...2 x 4-6 - Upright row...3 x 4-6 Triceps - CG bench press...3 x 4-6 - Skull crush...2 x 4-6 - Single arm dumbbell extension...1-2 x 4-6 Calfs - Barbell Standing…3 x 4-6 - Leg Calf Raise...3 x 4 - 6 - Seated Calf Raise...2 x 4-6 Weekend - Off Rep Range Monday - Chest - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 Biceps - Alternating dumbell curl...2 x 6-8 - Cable curl...2 x 8-10 - Concentration curl...1-2 x 10-12 - Weighted dip...3 x 6-8 Fore Arms - Barbell wrist curl…3 x 6-8 - Barbell Reverse Curl…3 x 6-8 Tuesday - Quads / Hams/ Calves - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff deadlift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 Abs - Incline Hip/Knee Raise...2 x 16-20 - Lying Straight Leg Raise...2 x 13-15 - Weighted full sit up...2 x 10-12 Wednesday - Day Off Thursday - Lats - Bent Arm Pullover...3 x 4-6 - Dumbell upright row...2 x 4 - 6 - Close Grip Chin Up…3 x 6 Back - CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 Abs - Incline Hip/Knee Raise...2 x 16-20 - Lying Straight Leg Raise...2 x 13-15 - Weighted full sit up...2 x 10-12 Friday - Delts - Arnold dumbell press...2 x 6-8 - Bent lateral...2-3 x 8-10 - Cable side lateral...2 x 10-12 Triceps -Weighted dip...3 x 6-8 - Pushdown...2 x 8-10 - Kickback...1-2 x 10-12 Calfs - Barbell Standing Leg Calf Raise...3 x 4-6 - Seated Calf Raise...2 x 4-6 Weekend Off Shock Monday - Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - Superset...incline flye/dips...1 x 8-10 reps each - Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional Biceps - EZ bar curl/CG chin superset...1 x 6-10 each - Preacher curl/reverse curl superset...1 x 6-10 each - Dropset cable single arm curl...1 x 6-10, drop 6-10 Fore Arms - Barbell wrist curl/reverse barbell wrist curt superset…1-2 x 6-8 Tuesday - Quads / Hams/ Calves - Superset: leg extension/front squat...1-2 x 8-10 each - Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each - Dropset: lunge...1 x 8-10, drop, 8-10 - Superset: leg curl seated or lying/toes pointed hyperextension...1- 2 x 8-10 each - Dropset: single leg curl...1-2 x 8-10, drop, 8-10 Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each - Weighted incline sit-up...1 x 10-12, drop, 6-8 more Wednesday - Day Off Thursday - Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10 - Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Back - Pullover/WG pulldown superset...1-2 x 8-10 each - Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each - CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each - Weighted incline sit-up...1 x 10-12, drop, 6-8 more Friday Delts - Severse pec deck/WG upright row superset...1-2 x 8-10 - Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional - Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each - Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each - Dropset weighted bench dip...1 x 8-10, drop 8-10 Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional - Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional thanks foreman  |
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 09:15 AM
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#4 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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Post a picture of your chest. I swear that most people who say they need bigger arms or chest don't. It's funny how virtually everyone is looking for a way to increase chest and arm size, but the vast majority of lifters out there are far from underveloped in these areas.
Beyond that, you could always just try increasing the volume of your chest workout a little bit. Just make sure to add in some extra rowing to balance it out. If you actually do need mass on your chest, the likelihood is that you just need to develop overall chest mass as opposed to additional mass on the clavicular head in particular. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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08-05-2006, 09:21 AM
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#5 | |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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Quote:
really i was just think about ways to put more pressure on my chest durring my workout. i think gopro has covered most bases in his routine, but id like to develope my chest more |
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 02:45 PM
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#6 |
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PISSED!!
Elite Member
Join Date: May 2006
Location: Our home and Native land
Posts: 2,601
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for me...slow negatives does wonders for the chest. Still having trouble with upper pecs though, declines doesn't make much of a difference as documented.
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I love dog meat.
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08-05-2006, 02:47 PM
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#7 | |
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Señor Member
Elite Member
Join Date: Feb 2006
Location: Stuart, FL
Posts: 6,917
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08-05-2006, 02:54 PM
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#8 |
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Elite Kiki
Elite Member
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Train for hypertrophy and don't go to failure.
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08-05-2006, 03:06 PM
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#9 | |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 03:32 PM
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#11 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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eating is for hypertrophy.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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08-05-2006, 03:38 PM
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#12 | |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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Quote:
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 04:33 PM
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#14 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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lawl x 1000
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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08-05-2006, 04:41 PM
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#15 |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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 please guys i appreciate the help |
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 04:42 PM
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#16 | |
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Registered User
Join Date: Jun 2006
Posts: 1,170
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When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.
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08-05-2006, 04:46 PM
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#17 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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eat more food if you want more hypertrophy. you can train until you are blue in the face but unless you are eating enough to grow, all that trainind wont amount to much. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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08-05-2006, 05:30 PM
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#19 | |
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Member
Join Date: May 2005
Posts: 12,544
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08-05-2006, 05:31 PM
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#20 |
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Member
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nice avatar foreman
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Linear Mode
