Chest workout????
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Chest workout???? - 7/17/2007 1:58:57 PM
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PumpinIT
Posts: 8
Joined: 7/16/2007
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Hey I've been working out for a year now and I have been stuck at a 185lb. bench max for a couple months now and I wanted to know if anyone has any advice on what I should do or could do I'm not taking any supplements or really want to.
16yrs.
135lbs.
Max Bench:185lbs.
Thanks
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RE: Chest workout???? - 7/17/2007 2:15:32 PM
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HEARTS
Posts: 758
Joined: 4/25/2006
From: New Orleans
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Add weight for your normal sets and if you can't get the reps, that you normally would with less weight, have your spot help you through some forced reps.
Work the synergizing muscle groups if you aren't already, shoulders, triceps, and even lats.
_____________________________
If it wasn't painfully difficult then you didn't do it right
age: 16
Height: 5' 81/2"
was:150
currently: 161
Goal: 170
supplements: Cytogainer, Opti-Men, ON 100% casein
(in reply to PumpinIT)
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RE: Chest workout???? - 7/17/2007 4:34:10 PM
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PumpinIT
Posts: 8
Joined: 7/16/2007
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Yeah I started doing that this week I'll see if it works I workout my tris and lats but not my shoulders much I'll probably start doing that more then.
Thanks man
(in reply to HEARTS)
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RE: Chest workout???? - 7/17/2007 4:45:59 PM
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weavers
Posts: 69
Joined: 12/27/2006
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watch this vid:
http://thefitshow.com/week3/milos_chest_med.htm
don't do all of these exercies in one workout, but pick a handfull and do them. also dips works the chest and triceps. also about suplments they can help, but you really should be eating a healthy diet with tons of water and protien in it, like tuna fish, black eye peas, chicken, wheat bread, brown rice, ect. in addition protien shakes can help increase your gains.
oh and don't over work the chest. do it 2-3 times a week at most. when you work out, you essenialy break down the muslce, then your body needs time to recover and build it back up, stronger.
(in reply to PumpinIT)
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RE: Chest workout???? - 7/17/2007 5:50:26 PM
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PumpinIT
Posts: 8
Joined: 7/16/2007
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Thanks for putting the vid it was good
Heres what I do for my workout
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
(in reply to weavers)
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RE: Chest workout???? - 7/17/2007 8:18:56 PM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
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15 sets of direct chest workout sounds like a bit much, cut it down to something like 7-9 sets instead, maybe just do 2 chest exercises with 8 sets spread evenly between them. Preferably killing flyes, as you don't need the isolation exercise.
(in reply to PumpinIT)
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RE: Chest workout???? - 7/17/2007 8:20:13 PM
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Gottabefit
Posts: 675
Joined: 6/28/2007
From: Somewhere in latin america
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working too much!.. if you want to bench more do a 5x5 routine, waht you're doing now is overtraining
stick to compounds and freeweight in strengh routines, do something like this:
bench press 5 sets x 5 reps each (5x5)
incline bench press 5x5
decline bench press 5x5
Grab a weight you can't lift more than 5 times, don't do more than 1-2 forced rep in the last few sets
just to let you know--> for big muscle groups (chest, back, quads, hams) do 3-4 exercises, 4-3 reps respectively, for small muscle groups (bi's, tri's, shoulders, calves) 3 exercises, 3 sets max OR 2 exercises 4 sets each if you're training lets say chest and tri's on same day, as tri's are sinergyst in compound chest exercises 2 exercises and 3 sets each is enough, this is just an example, you can apply it to any other workout days
_____________________________
Lifting is an addiction that only iron can satisfy
(in reply to PumpinIT)
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RE: Chest workout???? - 7/17/2007 8:22:13 PM
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Gottabefit
Posts: 675
Joined: 6/28/2007
From: Somewhere in latin america
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lol.. Wyrms why do you always have to post right just before me?
< Message edited by Gottabefit -- 7/17/2007 8:24:02 PM >
_____________________________
Lifting is an addiction that only iron can satisfy
(in reply to Gottabefit)
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RE: Chest workout???? - 7/17/2007 10:51:01 PM
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PumpinIT
Posts: 8
Joined: 7/16/2007
Status: offline
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Thats a workout I just started to do this month. It's an Arnold workout I found online, but yeah I'll deffinetly cut down on the excersises and do less reps with more weight and see how it go's.
Thanks guys
(in reply to Gottabefit)
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RE: Chest workout???? - 7/18/2007 7:29:44 AM
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HEARTS
Posts: 758
Joined: 4/25/2006
From: New Orleans
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quote:
ORIGINAL: PumpinIT
Thats a workout I just started to do this month. It's an Arnold workout I found online, but yeah I'll deffinetly cut down on the excersises and do less reps with more weight and see how it go's.
Thanks guys
What worked for arnold probably and most likely won't work for you or anybody else for that matter. HE trained 2 hours twice a day which is overtraining for the rest of us so stay away from his routines unless you just want to givbe them a try for a couple weeks to completely shock your body or your desperate to hurt.
_____________________________
If it wasn't painfully difficult then you didn't do it right
age: 16
Height: 5' 81/2"
was:150
currently: 161
Goal: 170
supplements: Cytogainer, Opti-Men, ON 100% casein
(in reply to PumpinIT)
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RE: Chest workout???? - 7/18/2007 10:06:51 AM
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PumpinIT
Posts: 8
Joined: 7/16/2007
Status: offline
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Yeah I think I'll probably do that I was sore as hell after his workouts but I didn't get to tired I actually sort of liked them I've been doing them for three weeks and I have gotten stronger on everything but my bench lol.
but yeah I will take your advice and switch my workout around a little.
Thanks
(in reply to Wyrms)
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