is this a good chest work out

Diesel · 07-18-2002, 06:55 PM

ok wene im doing chest workouts i start off with like 135lbs on flat bench. then after 3 sets of 15 i go to like a higher incline and do same reps and evreything then after i get to like the full incline i add on about 80 more pounds and do till i cant lift it anymore
this a pretty good way to work my chest?

Mike51 · 07-18-2002, 07:29 PM

now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

Twin Peak · 07-18-2002, 07:50 PM

If you don't mind me being frank that is an aweful routine! I suppose it depends what your goals are but assuming you want to build mass and increase strength, that is NOT the best way to go about it. There are lots of good routines available and it depends on your body type and also your experience level.

However, a good routine for the average person should consist of between 6-10 working sets (not warm ups) and three exercises, once per week.

Each set should be taken to failure and failure should typically occur in the 6-10 rep range while will ensure you are using the proper weight.

Good exercises inlcude:

Barbell Flat
Dumbell Flat
Barbell Incline
Dumbell Incline
Wide grip dips
Flat Flyes
Incline Flyes
Cable crossovers
Pec-dec
and occassionally declines

Mix them up but onlly use three per workout. Use different permutations to keep your chest guessing, and therefore growing. Find the ones that give you the best pump and best results. For me, incline dumbbells are a staple and I usually do them first. But what works best for you will depend on your bodytype, the points of insertion of the chest muscle, relative strength of your shoulders, tris and abs, etc.

TriZZle305 · 07-18-2002, 08:04 PM

Quote:

Originally posted by Mike51
now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

i was thinkin the same thing... i thought i had read it wrong...? if you can do 215 on incline then you should be able to do more on flat... if youre doing 135 15 times then why not increase the weight until you can only do it 8-10 times... and use some of the workouts TP posted... add in some decline

TriZZle305 · 07-18-2002, 08:05 PM

BTW thats pretty strong for a newbie.. how long exactly have you been lifting?

NickB · 07-18-2002, 09:44 PM

Trizzle, hes only 14

Deisel needs to post pics... from what ive read in previous posts it sounds like hes a 14 year old Incredible Hulk.

lean_n_76er · 07-18-2002, 09:47 PM

I gotta go with what TP said! Need not say anymore!

sandwich · 07-19-2002, 06:12 AM

how many sets do ya do?......it sounds like yer doin too much. why not do 2 movements with 2-3 sets? keep the reps 6-8.

TriZZle305 · 07-19-2002, 11:23 AM

Quote:

Originally posted by NickB
Trizzle, hes only 14

Deisel needs to post pics... from what ive read in previous posts it sounds like hes a 14 year old Incredible Hulk.

ill agree with that, i definatley cant rep 215 8 times... i can barely do it twice on flat bench... let alone on incline... he must be one of those gene pool lotto winners everyone has been talkin about

Scotty the Body · 07-19-2002, 11:37 AM

go with what Twin Peak and the others said, your chest workout is VERY bad, I'm guessing you got the numbers wrong or you have a VERY good set of shoulders for a 14 year old.

The more incline you have, the more your shoulders help to lift the weight so that why I said you have good shoulders.

Diesel · 07-19-2002, 12:40 PM

ya i guess i have pretty big shoulders but like some times wene ever im not pumped i can only get it up about 9 times and on last one i have my dad help me

Diesel · 07-19-2002, 12:42 PM

and iv notcied that my traps or what ever ther called are alot bigger than most other kids my age

Diesel · 07-19-2002, 12:48 PM

and iv had my weight bench for about 3 years now and just last year i started to really get into weight lifting

TriZZle305 · 07-19-2002, 12:53 PM

i dunno i still cant see how your shoulders can surpass your chest like that... well who knows

Diesel · 07-19-2002, 12:54 PM

now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

cause i do kinda like a pyramid thing like ill have less weight on flat then on medium ill add a lil more weight and then on full incline ill add even more

TriZZle305 · 07-19-2002, 01:03 PM

thats not exactly a pyramid... a pyramid is all on one workout lets say for example benchpress.(load pyramid) you start off with 100 pounds 15 reps then you go to 150 7 reps then to 200 for 3 reps (this is a lousy and unlikely pyramid but just for example) what youre doing kindof is a pyramid but you usually dont change the incline while doing it ... or at least ive never heard of it or seen it done like that

Diesel · 07-19-2002, 01:05 PM

u guys dont beleive i lift that much weight huh?

Scotty the Body · 07-19-2002, 01:13 PM

If your being honest about the weight your lifting at 14, you could really get huge with a GOOD routine and proper diet.

I suggest you do all the reading you can, learn from people that have been there.

TriZZle305 · 07-19-2002, 01:16 PM

its not that i dont believe you can lift that much weight... i just cant believe your shoulders are that much stronger than your chest... most people can decline and flat more than they can incline but i guesss their are exceptions

Diesel · 07-19-2002, 01:21 PM

i can lift more on flat thoe than i can on incline i can get about 220
but its hard thoe i can only get up bout 10 times

TriZZle305 · 07-19-2002, 01:25 PM

that sounds more believeable than 135 on flat and 215 on incline...

Diesel · 07-19-2002, 01:25 PM

i ment on flat i can get 220 but i was wrong about my reps thoe i can

Diesel · 07-19-2002, 01:26 PM

i got 11 times other day

Diesel · 07-19-2002, 01:27 PM

wene i lift thoe i get pumped by getin reaaaalllly pissed off

**Mudge** · 07-19-2002, 02:23 PM

I am using a moderate incline, 35º or so? I start with 85# dumbells, and then do dips, in the 10 rep range at the moment.

Occasionally I'll do a set of flat benches, or flat dumbell presses.

**Prince** · 07-19-2002, 02:25 PM

here is an example of my chest work-out:

yesterday I did 5 sets of decline smith press and 3 sets of machine pec deck.

that's it.

JenD · 07-19-2002, 02:34 PM

Just from a female point of view........I can bench a heck of a lot more on a Smith than I can a free bar. On a Smith, you don't have to worry about using stablizing muscles, whereas on a free bar you do. Much harder.

Deisel.........you're one strong young man! How tall are you? How much do you currently weigh? Is your dad a big guy? Just trying to figure out what your genetics might be.

jen

**Prince** · 07-19-2002, 02:37 PM

Yes, you're correct! You can always press more weight on a machine than free weight because you do not have to balance the weight, which incorporates synergistic muscles.

I use both, my next chest work-out will be either barbell or dumbbells. Just the same I did free weight squats on my last leg work-out, so next time I will do leg press.

07-18-2002, 06:55 PM	#1
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	is this a good chest work out BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com ok wene im doing chest workouts i start off with like 135lbs on flat bench. then after 3 sets of 15 i go to like a higher incline and do same reps and evreything then after i get to like the full incline i add on about 80 more pounds and do till i cant lift it anymore this a pretty good way to work my chest?

07-18-2002, 07:50 PM	#3
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	If you don't mind me being frank that is an aweful routine! I suppose it depends what your goals are but assuming you want to build mass and increase strength, that is NOT the best way to go about it. There are lots of good routines available and it depends on your body type and also your experience level. However, a good routine for the average person should consist of between 6-10 working sets (not warm ups) and three exercises, once per week. Each set should be taken to failure and failure should typically occur in the 6-10 rep range while will ensure you are using the proper weight. Good exercises inlcude: Barbell Flat Dumbell Flat Barbell Incline Dumbell Incline Wide grip dips Flat Flyes Incline Flyes Cable crossovers Pec-dec and occassionally declines Mix them up but onlly use three per workout. Use different permutations to keep your chest guessing, and therefore growing. Find the ones that give you the best pump and best results. For me, incline dumbbells are a staple and I usually do them first. But what works best for you will depend on your bodytype, the points of insertion of the chest muscle, relative strength of your shoulders, tris and abs, etc.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

07-18-2002, 08:05 PM	#5
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	BTW thats pretty strong for a newbie.. how long exactly have you been lifting?
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

07-18-2002, 09:47 PM	#7
lean_n_76er Senior Member Elite Member Join Date: Mar 2002 Location: right where I want to be Posts: 2,225	I gotta go with what TP said! Need not say anymore!
	Where there is smoke, there is not enough lubrication!

07-19-2002, 11:37 AM	#10
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	go with what Twin Peak and the others said, your chest workout is VERY bad, I'm guessing you got the numbers wrong or you have a VERY good set of shoulders for a 14 year old. The more incline you have, the more your shoulders help to lift the weight so that why I said you have good shoulders.
	Cool

07-18-2002, 07:29 PM	#2
Mike51 I aint doing squat Elite Member Join Date: Feb 2002 Location: Id Posts: 377	now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

07-18-2002, 09:44 PM	#6
NickB Damn, so many new faces. Join Date: Jul 2002 Location: California Posts: 498	Trizzle, hes only 14 Deisel needs to post pics... from what ive read in previous posts it sounds like hes a 14 year old Incredible Hulk.

07-19-2002, 06:12 AM	#8
sandwich muscle= train,eat,sleep! Join Date: Jul 2001 Location: ont,canada Posts: 91	how many sets do ya do?......it sounds like yer doin too much. why not do 2 movements with 2-3 sets? keep the reps 6-8.

07-19-2002, 12:40 PM	#11
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	ya i guess i have pretty big shoulders but like some times wene ever im not pumped i can only get it up about 9 times and on last one i have my dad help me
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 12:42 PM	#12
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	and iv notcied that my traps or what ever ther called are alot bigger than most other kids my age
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 12:48 PM	#13
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	and iv had my weight bench for about 3 years now and just last year i started to really get into weight lifting
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 12:53 PM	#14
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	i dunno i still cant see how your shoulders can surpass your chest like that... well who knows
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

07-19-2002, 12:54 PM	#15
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench cause i do kinda like a pyramid thing like ill have less weight on flat then on medium ill add a lil more weight and then on full incline ill add even more
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 01:03 PM	#16
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	thats not exactly a pyramid... a pyramid is all on one workout lets say for example benchpress.(load pyramid) you start off with 100 pounds 15 reps then you go to 150 7 reps then to 200 for 3 reps (this is a lousy and unlikely pyramid but just for example) what youre doing kindof is a pyramid but you usually dont change the incline while doing it ... or at least ive never heard of it or seen it done like that
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

07-19-2002, 01:05 PM	#17
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	u guys dont beleive i lift that much weight huh?
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 01:13 PM	#18
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	If your being honest about the weight your lifting at 14, you could really get huge with a GOOD routine and proper diet. I suggest you do all the reading you can, learn from people that have been there.
	Cool

07-19-2002, 01:16 PM	#19
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	its not that i dont believe you can lift that much weight... i just cant believe your shoulders are that much stronger than your chest... most people can decline and flat more than they can incline but i guesss their are exceptions
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

07-19-2002, 01:21 PM	#20
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	i can lift more on flat thoe than i can on incline i can get about 220 but its hard thoe i can only get up bout 10 times
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 01:25 PM	#21
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	that sounds more believeable than 135 on flat and 215 on incline...
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

07-19-2002, 01:26 PM	#23
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	i got 11 times other day
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 01:27 PM	#24
Diesel ill show u string pea's Join Date: Jul 2002 Location: Indiana Posts: 241	wene i lift thoe i get pumped by getin reaaaalllly pissed off
	Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

07-19-2002, 02:23 PM	#25
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1	I am using a moderate incline, 35º or so? I start with 85# dumbells, and then do dips, in the 10 rep range at the moment. Occasionally I'll do a set of flat benches, or flat dumbell presses.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-19-2002, 02:25 PM	#26
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,462 Blog Entries: 25 Photos: 313	here is an example of my chest work-out: yesterday I did 5 sets of decline smith press and 3 sets of machine pec deck. that's it.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!

07-19-2002, 02:34 PM	#27
JenD Registered User Join Date: Jul 2002 Location: TN Posts: 10	Just from a female point of view........I can bench a heck of a lot more on a Smith than I can a free bar. On a Smith, you don't have to worry about using stablizing muscles, whereas on a free bar you do. Much harder. Deisel.........you're one strong young man! How tall are you? How much do you currently weigh? Is your dad a big guy? Just trying to figure out what your genetics might be. jen

07-19-2002, 02:37 PM	#28
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,462 Blog Entries: 25 Photos: 313	Yes, you're correct! You can always press more weight on a machine than free weight because you do not have to balance the weight, which incorporates synergistic muscles. I use both, my next chest work-out will be either barbell or dumbbells. Just the same I did free weight squats on my last leg work-out, so next time I will do leg press.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!