Thread: Pecks need help!

Have you tried any shocking methods, like super setting, strip sets, negatives, high rep sets, no rest between set etc... Also, try changing your exercises and hand position ever week to stimulate more pec fibers !! Change is good !!

TJohn

I have done supersets, negatives, and strip sets. and i will do close grip on my Tri days, and reverse grip from time to time. But I was told to only do strip sets like once or twice a month, and that negatives were useless. Is this true would you say?

By the way for everyones info, I am on a split that looks like this.

Day1: Chest
day2: Legs/ Bi's
day3: shoulders/ tris
day4: back /traps/neck
Right now I am 5'10" at 195lbs with about 12%bf naturally

Originally posted by Vale Tudo
I have done supersets, negatives, and strip sets. and i will do close grip on my Tri days, and reverse grip from time to time. But I was told to only do strip sets like once or twice a month, and that negatives were useless. Is this true would you say?

IMO, NO changing your routing frequently is very important, especially for a lagging body parts. You might also try a blast session (that's what I call it anyway). One that day, you would just do say a super set of incline bb bench press and maybe flat bench fly's. Doing that SS for 20 sets of 10 reps. That should last about an hour or so just like a normal workout. Some people do that every so often to get off a plateau.

TJohn

Originally posted by Vale Tudo
By the way for everyones info, I am on a split that looks like this.

Day1: Chest
day2: Legs/ Bi's
day3: shoulders/ tris
day4: back /traps/neck
Right now I am 5'10" at 195lbs with about 12%bf naturally

How many days rest after day 4 ??

TJohn

I will usually rest about three days throughout the week. It usually turns out like this :

Day1: Chest (monday)
day2: Legs/ Bi's (Wednesday)
day3: shoulders/ tris (Friday)
day4: back /traps/neck (Sat or Sunday)

TJohn, I really apperciate all of this help, thanks a lot bro. Also, On my usualy chest day, I will do these exercises in this order,
Flat bench 4X8
reverse grip 3X8
flat dumbell press 3X10
Incline DB press 3X8
Weighted dips 3 sets to failure
Cable Flys
do you think this is too much and maybe I should be going heavier on less exercises, or maybe just swithch my order around for some change? Maybe some different reps and sets zones?

Originally posted by Vale Tudo
TJohn, I really apperciate all of this help, thanks a lot bro. Also, On my usualy chest day, I will do these exercises in this order,
Flat bench 4X8
reverse grip 3X8
flat dumbell press 3X10
Incline DB press 3X8
Weighted dips 3 sets to failure
Cable Flys
do you think this is too much and maybe I should be going heavier on less exercises, or maybe just swithch my order around for some change? Maybe some different reps and sets zones?

That's a brutal workout !! Definitely not too much !! The reps look good to me, just keep throwing your pecs a curve ball every week or so. Muscles learn quickly and doing the same thing every week is not good. Yes, different rep and set zones is perfect. About those reverse grip bench presses ??? I've never tried them, they sound very hard to handle !! Do you have to do much less weight ??

TJohn

Oh yeah, my alst set of bench usually floats around like 315-325lbs, but when I do reverse grips i drop all of the way down to like 225, it is insane.
when you say diffent set zones, do you think, for flat bench for example i should go like 3X10 for 3 weeks, the 4X5 for 3 weeks the 4X8 for three weeks then start over?

Originally posted by Vale Tudo

when you say diffent set zones, do you think, for flat bench for example i should go like 3X10 for 3 weeks, the 4X5 for 3 weeks the 4X8 for three weeks then start over?

Well the lower reps (@ a higher weight) will help with your strength gains for sure. Arnold incorporated a lot of strength training in his routines, and look where it got him !!

TJohn

Before doing anything, make sure you are positioning your body correctly for efficient recruitment of the pectorals during all pressing and flying exercises.

Make sure your chest/ribcage is held high...you may need to slightly arch your lower back...and that you pull your shoulders back and down...roll your shoulders blades down and under, and push your chest up. Keep this position throughout your sets. Also make sure you are keeping your elbows out while pressing to minimize tricep involvement.

Utilize all rep ranges from 3 up to 20 in a single workout or week to week rotating in order to recruit all types of muscle fibers.

Originally posted by gopro
Before doing anything, make sure you are positioning your body correctly for efficient recruitment of the pectorals during all pressing and flying exercises.

Make sure your chest/ribcage is held high...you may need to slightly arch your lower back...and that you pull your shoulders back and down...roll your shoulders blades down and under, and push your chest up. Keep this position throughout your sets. Also make sure you are keeping your elbows out while pressing to minimize tricep involvement.

Utilize all rep ranges from 3 up to 20 in a single workout or week to week rotating in order to recruit all types of muscle fibers.

Awesome !!

TJohn

GoPro, should I do this form even if it means that i cannot do quite as much weight? and also i have heard that If i want to build the pecs, I should bring the bar down closer to my neck rather that my nipples...Does this sound right?

Now that a bunch of you have read my workout split, and have an idea of what I am doing, anyone have any other tips?

wider grip might help to minimize help from your triceps

Originally posted by Vale Tudo
GoPro, should I do this form even if it means that i cannot do quite as much weight? and also i have heard that If i want to build the pecs, I should bring the bar down closer to my neck rather that my nipples...Does this sound right?

Yes, do it this way even if you have to cut back on the weight. But don't worry...in a short time you will be back up to your regular weights with BIGGER pecs!

As far as bar placement...bringing the bar down closer to your neck will cause some more recruitment of the upper pec fibers. I advise you use both versions on different days. For example, one day use bench press to nipples and incline presses, and on the next day use flay dumbell presses and bench press to neck.

One word of caution...do not do bench press to neck if you have a shoulder injury, if it hurts while doing it in the shoulder capsule, or if you are not properly warmed up!