Newbie appeal for chest-related help!

I'm pretty happy with my body shape except that my biceps are relatively large and I suspect they are increasingly allowing my chest muscles to become 'lazy' in everyday activities.

Specifically I would like to bulk up my Pectoralis Major (Sternal Head) (see, I have done some research!).

I would like to do this by swimming regularly and doing sets of free-weights exercises.

Can someone please prescribe some sort of regime that combines the two and will result in the rapid expansion of my chest?

Further research has revealed the following recommended exercises:

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Will these build the muscle, rather than just shape it?

How many sets of how many reps should I do?

How often?

On which days should I swim?

Should I eat lots of carbs?

How long before or after each session?

Excuse the number of questions (I wasn't lying when I said I was a newbie!) but I want to do this right!

Any help much appreciated...

what is your current level of training experience? any?

Dude do you want to just workout your pecs? because you can but then your chest will get bigger than the rest of your body....

Thanks for the replies

Any training I have done in the past has always been sport-related - I have never attempted to bulk up a part of my body.

As a result I am okay with doing the actual exercises but feel quite lost when it comes to the required routine - sets, reps, resting, eating etc.

At the moment my chest is small relative to the rest of me (arms, shoulders etc.) - that's why I think it needs special attention. The swimming should keep everything else in shape, but I would like any weight-training that I do to concentrate predominantly on the (lower) chest.

Any thoughts welcomed

A decline bench press will target your lower chest...If you are exclusively a swimmer aren't there different swimming techniques that can target your pecs? I would look into that before you start exclusively training your chest in the gym.

I was interested in that myself - are there any swimmers around who can confirm that breast stroke is the most pec-intensive stroke?

Originally posted by Sandy Cooke
Further research has revealed the following recommended exercises:

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Will these build the muscle, rather than just shape it?

How many sets of how many reps should I do?

How often?

On which days should I swim?

Should I eat lots of carbs?

How long before or after each session?

Excuse the number of questions (I wasn't lying when I said I was a newbie!) but I want to do this right!

Any help much appreciated...

Click to expand...

Yes, they will build the muscle. Your genetics determine the shape of the muscle.

For mass gaining purposes, the best reptition range per set seems to be anywhere from 6-12 reps. You have to try different numbers to see what works for you. I like 7-8 repititions the best. I do 8 total sets for chest during my chest workout. I only hit my chest once per week, but some people need to hit it twice a week. Again, some trial and error is necessary.

I would recommend swimming on days that you don't lift, if possible. If you absolutely can't work your schedule like that, then wait a few hours after you lift until you swim.

As long as you're not trying to cut, carbs are good. You need carbs no matter what, but lower your carb intake if you're cutting. If you lower it too much, then your ability to gain mass might suffer.

One more thing: you cannot target a certain part of a muscle. You genetics determine the shape of the muscle. Whether or not a certain exercise makes your muscle burn in a certain spot is irrelevant. You muscle always grows as a whole.

Thanks a lot CowPimp!

I've had a chat with a weight-training friend of mine and he's lent me a copy of Gaining Mass by Anthony Ellis.

Is ths a good place to start?

Originally posted by Sandy Cooke
Thanks a lot CowPimp!

I've had a chat with a weight-training friend of mine and he's convinced me that the gym is the way to go for building muscle.

We're going to draw up a routine for me where I go to the gym on Mondays, Wednesdays and Fridays and I swim on Tuesdays and Thursdays. I'll post a copy here so you can all tell me what I'm doing wrong!

He's also recommended a book by Anthony Ellis. Is this guy well respected in the weight-training world?

Click to expand...

what the?

if not working out, then what would be the best way to build muscle?

Originally posted by myCATpowerlifts
If not working out, then what would be the best way to build muscle?

Click to expand...

It was a choice of gym vs free-weights. I've now been convinced that free-weights are ineffective for building mass.

I'll read the Anthony Ellis book and post my suggested routine for analysis.

Thanks for the help, guys

Originally posted by Sandy Cooke
I've now been convinced that free-weights are ineffective for building mass.

Click to expand...

Point taken.

I've revised that to 'light free-weights are ineffective for building mass'!

I'm considering enhancing my programme with whey protein and creatine. Does anyone disagree with this practice?

Originally posted by Jezziah
A decline bench press will target your lower chest...

Click to expand...

do you actually believe this, after all the pecs are One single muscle, how can you target a area when its one muscle, can you just flex your lower part of the chest, then the upper?