My chest Workout - plz help

eshban · 08-28-2008, 02:46 AM

Hi,

I have just posted my Chest Workout. I have low mass on chest and i want to make it bigger. Below are my stats and Weight Training.

Here is my Stats
Age: 25.5 yrs
Weight : 74 KG
Height: 5'8"

Supplements Use:
Muscle Tech - Cell Tech (immediately after workout)
and
OPTIMUM - On Whey PROTEIN (after 30 minutes of taking Cell Tech)

Kindly suggest that the exercises i doing are good or not. And is sequence of exercise matters?

Plz help

Lost Grizzly · 08-28-2008, 05:56 AM

Seems to me you are over doing it on chest day. I would split that list in half workout A & B. And still do your chest workout on tue but each week it would change either doing A or B. Just that change alone you will keep you chest guessing what is going to happen next and you stand a better chance to grow.

Read the sticky mainly the power/rep range/shock one.

jimmachak.com · 08-28-2008, 08:56 AM

You are definitely overtraining. After warmup and depending on your diet, supps, etc. I advise no more than 3-4 basic movements with 3-4 sets max each, and even at that you can still overtrain. Keep it simple, make sure you are using proper form and recruiting the most fibers in your chest area as possible. Remember to train chest, not front delts and tris, during your chest workout by keeping your shoulders back and allowing the chest to do the work. If you can feel a pump and your chest definitely is fried....then you are on your way to achieving your goals...

eshban · 08-29-2008, 02:53 AM

hi

thanks for your reply. i will follow your instructions.

I am in "Size gaining" stage. Can you please help me that which exercises i will do? And divide them in "A" and "B" group.

It will be very helpful for me.

Thanks

Lost Grizzly · 08-29-2008, 02:55 AM

Please read http://www.ironmagazineforums.com/tr...ck-basics.html (Power/Rep Range/Shock: The Basics) and apply it.

Merkaba · 08-29-2008, 12:01 PM

OVERTRAINING

And are you getting enough calories to support muscle growth????????????

SnowManSnow · 09-03-2008, 10:33 AM

something else that came to mind is protein intake... if you're just taking muscle tech and 1 scoop of whey prtein then eating a "noramal person" diet.. you wont get near the protein that most ppl recommend for muscle growth. I think that whey has 24g per serving (good stuff though i LOVE my ON whey).

mcveigh1 · 09-04-2008, 10:44 PM

A
Incline Bench Press
Flat Dumbbell Press
Machine Pullover
Peck Deck

B
Incline Dumbbell Press
Flat Bench Press
Machine Decline Press
Cable Crossover

-do 4 sets of each exercise for like 15,12,8,4 reps
-keep compound movements at the beginning when you're most fresh and refining movements towards the end [in general]

-feel free to switch exercises up and rep ranges nothing works the same for any one person this is just a sample according to your split request

08-28-2008, 02:46 AM	#1
eshban Registered User Join Date: Apr 2008 Location: Pakistan Posts: 16	My chest Workout - plz help Hi, I have just posted my Chest Workout. I have low mass on chest and i want to make it bigger. Below are my stats and Weight Training. Here is my Stats Age: 25.5 yrs Weight : 74 KG Height: 5'8" Supplements Use: Muscle Tech - Cell Tech (immediately after workout) and OPTIMUM - On Whey PROTEIN (after 30 minutes of taking Cell Tech) Kindly suggest that the exercises i doing are good or not. And is sequence of exercise matters? Plz help

08-28-2008, 08:56 AM	#3
jimmachak.com www.jimmachak.com Join Date: Aug 2008 Location: United States Posts: 38	Overtraining You are definitely overtraining. After warmup and depending on your diet, supps, etc. I advise no more than 3-4 basic movements with 3-4 sets max each, and even at that you can still overtrain. Keep it simple, make sure you are using proper form and recruiting the most fibers in your chest area as possible. Remember to train chest, not front delts and tris, during your chest workout by keeping your shoulders back and allowing the chest to do the work. If you can feel a pump and your chest definitely is fried....then you are on your way to achieving your goals...
	www.jimmachak.com

08-29-2008, 12:01 PM	#6
Merkaba "He's so Natty!" Join Date: Jan 2008 Location: sc Posts: 688	OVERTRAINING And are you getting enough calories to support muscle growth????????????
	God benches only 255, and he wants to know: "How much can you bench??" -------------------------------------------- Some Pics. All Natural

09-04-2008, 10:44 PM	#8
mcveigh1 yeah buddy, yup Join Date: Aug 2006 Posts: 18	A Incline Bench Press Flat Dumbbell Press Machine Pullover Peck Deck B Incline Dumbbell Press Flat Bench Press Machine Decline Press Cable Crossover -do 4 sets of each exercise for like 15,12,8,4 reps -keep compound movements at the beginning when you're most fresh and refining movements towards the end [in general] -feel free to switch exercises up and rep ranges nothing works the same for any one person this is just a sample according to your split request
mcveigh1 yeah buddy, yup Join Date: Aug 2006 Posts: 18	i wanna be huge and run through walls and shit

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08-28-2008, 05:56 AM	#2
Lost Grizzly Registered User Join Date: Jan 2006 Location: Near Food Posts: 116	Seems to me you are over doing it on chest day. I would split that list in half workout A & B. And still do your chest workout on tue but each week it would change either doing A or B. Just that change alone you will keep you chest guessing what is going to happen next and you stand a better chance to grow. Read the sticky mainly the power/rep range/shock one.

08-29-2008, 02:53 AM	#4
eshban Registered User Join Date: Apr 2008 Location: Pakistan Posts: 16	hi thanks for your reply. i will follow your instructions. I am in "Size gaining" stage. Can you please help me that which exercises i will do? And divide them in "A" and "B" group. It will be very helpful for me. Thanks

08-29-2008, 02:55 AM	#5
Lost Grizzly Registered User Join Date: Jan 2006 Location: Near Food Posts: 116	Please read http://www.ironmagazineforums.com/tr...ck-basics.html (Power/Rep Range/Shock: The Basics) and apply it.

09-03-2008, 10:33 AM	#7
SnowManSnow Registered User Join Date: Jun 2008 Location: Alabama Posts: 88	something else that came to mind is protein intake... if you're just taking muscle tech and 1 scoop of whey prtein then eating a "noramal person" diet.. you wont get near the protein that most ppl recommend for muscle growth. I think that whey has 24g per serving (good stuff though i LOVE my ON whey).