WANT A BIGGER CHEST???!!!!!

Yea, I've been trying it as well.  It's tough though... some days I can get it better than others.  Must be one of those experience things... I'm really trying to feel my upper chest work.  Because basically I've come to realize that if you have no upper chest, you have no chest.  I can bounce my boobs up and down to music with the best of them... lol... but I have very little going on around the collarbone area to give that nice squared off look.  I'm trying to get that mind to muscle connection with focusing on the Hammer Incline Press, nice goove to really get that squeeze... it's going to take a while.

especially those dumbell flys....those make my chest go crazy!!!
 
RuS

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

i have a pretty big upper chest. and big shulders. my upper is 41 inches. i have had a big chest for a while. for a while i did not train. and my chest stayed the same. people wonder how i am so big. with out doing much. the ythink i can do alot on bench press. when i can just do 210 pounds.

ORIGINAL: twistedlink

Hmmmm...interesting watch...im gonna start this as soon as i can to see if it increases my bench

It probably won't increase your bench all that much. It's a bodybuilding related video, not something geared toward powerlifting. As he said in the video, there was a man with a professional looking chest lifting much less weight than a guy with no chest.

My god.. today was my chestday.. I did everything he said and WOW its brilliant.. can certainly feel more pressure on the chest. great link.

Age: 18
Weight: 198 lbs
Height: 6ft3
Bench: 242lbs
Squat: 350lbs

>>PulSeh<<

Okay I was starting to get upset with my chest workouts because I just didn't feel like I was getting a good work out.  Yesterday I went to a new gym and since it was chest day before I went I watched the video again to get some pointers. 
WOW that was an great workout.  I had one guy jump in with me and he said it was the best chest work out he has had in a long time. 
I also have been having a hard time getting the center of my chest hit good but I know I hit it good yesterday it feels like I have never hit it before I am so sore...
GREAT FIND!!!

milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Duke of the Emancipation Detoxification

Verrrry nice. liked a lot. got some changing to do. Funny, did chest and tri tonight, and my left deltoid gave out 3rd set 6th rep of 155, kinda pissed.

i know this is old, but i'm just wondering. when he says expand your rib cage, does it mean to just raise your chest up to where your back is kind of arching? or is it more of "sucking in"?

I believe he's referring to sucking in to expand the rib cage and not arching the back.

I watched it and couldn't imagine someone with his experience telling people to arch their back.

ORIGINAL: litt0vi3tb0i

i know this is old, but i'm just wondering. when he says expand your rib cage, does it mean to just raise your chest up to where your back is kind of arching? or is it more of "sucking in"?

6'2" @205
press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385
www.Nikdesigns.com

yeah that's what i thought, since i knew you're not supposed to arch your back, but whatever. just wondering. thanks.

the link dosent work anymore...anywhere else i can see that video?

I believe this is Milos fitshow "chest".

It's technique, not a routine, and it works. My chest wouldn't grow until I watched this video and tried his technique. Just simply Google Milos Sarcev "chest" the fitshow. His techniques are good, Milos is considered "the mind" by other bodybuilders because he's considered one of the all-time smartest.

"David1991"
milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Old post but I'll address this. No, it wouldn't be overtraining for a natural athlete. Bodybuilders tend to use a lot of isolations instead of compounds due to the compounds being harder on their CNS's and this results in them isolating everything to get longer workouts. Their nervous systems are actually quite weak in result of this. Overtraining isn't a condition, it's more like a disease and it's something that cannot go unnoticed. There's a lot of threads about it and N$ clarifies pretty good about it in his training write-up.

two thumbs up for that! I can feel a good difference with that technique...I had to take off 50lbs do do it.

MVP


I believe this is Milos fitshow "chest".

It's technique, not a routine, and it works. My chest wouldn't grow until I watched this video and tried his technique. Just simply Google Milos Sarcev "chest" the fitshow. His techniques are good, Milos is considered "the mind" by other bodybuilders because he's considered one of the all-time smartest.

"David1991"
milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Old post but I'll address this. No, it wouldn't be overtraining for a natural athlete. Bodybuilders tend to use a lot of isolations instead of compounds due to the compounds being harder on their CNS's and this results in them isolating everything to get longer workouts. Their nervous systems are actually quite weak in result of this. Overtraining isn't a condition, it's more like a disease and it's something that cannot go unnoticed. There's a lot of threads about it and N$ clarifies pretty good about it in his training write-up.

MVP,
    I REALLY like the techniques this guy uses!  I'll bet I could pack on some serious poundage using those tips.  How long do you see me doing the 5x5?  Until I stall I suppose.  This guy's techniques look great for sculpting after my big bulk.  But it's hard to pack on muscle during a cut, so I'm feeling somewhat pressed for time.  Thoughts?  Thx!

Yeah, his techniques are awesome. As far as muscle during a cut goes, by giving your body a newly found stimulus it is very possible that you may see an increase of notable hypertrophy from changing your form. My chest literally exploded in comparison to where it was when I used the techniques.

so are you not supoose to arch ur back when benchin

I'm confused on a couple of levels.

First off isn't that whole inner/outer chest a bunch of bull, same to some extent with the decline incline working lower chest and stuff like that?

Also, since when was an arch on bench bad? Even this forum's god Rippetoe suggests it if i remember correctly.

JMBS

MVP


I believe this is Milos fitshow "chest".

It's technique, not a routine, and it works. My chest wouldn't grow until I watched this video and tried his technique. Just simply Google Milos Sarcev "chest" the fitshow. His techniques are good, Milos is considered "the mind" by other bodybuilders because he's considered one of the all-time smartest.

"David1991"
milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Old post but I'll address this. No, it wouldn't be overtraining for a natural athlete. Bodybuilders tend to use a lot of isolations instead of compounds due to the compounds being harder on their CNS's and this results in them isolating everything to get longer workouts. Their nervous systems are actually quite weak in result of this. Overtraining isn't a condition, it's more like a disease and it's something that cannot go unnoticed. There's a lot of threads about it and N$ clarifies pretty good about it in his training write-up.

MVP,
    I REALLY like the techniques this guy uses!  I'll bet I could pack on some serious poundage using those tips.  How long do you see me doing the 5x5?  Until I stall I suppose.  This guy's techniques look great for sculpting after my big bulk.  But it's hard to pack on muscle during a cut, so I'm feeling somewhat pressed for time.  Thoughts?  Thx!

I know you didn't ask me but I feel like expressing my opinion. I think you should incorporate his "squeeze", that is pretty commonly known (although I myself don't do it, I can't concentrate on anything when im lifting weight on an exercise, i basically zone out). However, I wouldn't follow his routine or anything like that. Stick with stuff like madcows 5x5 and simply incorporate the squeeze i'd say.
 
On another note, when he was talking about benching, i noticed he said put your arms up so your arms and back basically make one straight line. Didn't Rippetoe say that is bad for the shoulders, and isn't that basically flaring out? I always tuck my arms in, try to keep my elbows close to my body.

PumaKrieg

JMBS

MVP


I believe this is Milos fitshow "chest".

It's technique, not a routine, and it works. My chest wouldn't grow until I watched this video and tried his technique. Just simply Google Milos Sarcev "chest" the fitshow. His techniques are good, Milos is considered "the mind" by other bodybuilders because he's considered one of the all-time smartest.

"David1991"
milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Old post but I'll address this. No, it wouldn't be overtraining for a natural athlete. Bodybuilders tend to use a lot of isolations instead of compounds due to the compounds being harder on their CNS's and this results in them isolating everything to get longer workouts. Their nervous systems are actually quite weak in result of this. Overtraining isn't a condition, it's more like a disease and it's something that cannot go unnoticed. There's a lot of threads about it and N$ clarifies pretty good about it in his training write-up.

MVP,
    I REALLY like the techniques this guy uses!  I'll bet I could pack on some serious poundage using those tips.  How long do you see me doing the 5x5?  Until I stall I suppose.  This guy's techniques look great for sculpting after my big bulk.  But it's hard to pack on muscle during a cut, so I'm feeling somewhat pressed for time.  Thoughts?  Thx!

I know you didn't ask me but I feel like expressing my opinion. I think you should incorporate his "squeeze", that is pretty commonly known (although I myself don't do it, I can't concentrate on anything when im lifting weight on an exercise, i basically zone out). However, I wouldn't follow his routine or anything like that. Stick with stuff like madcows 5x5 and simply incorporate the squeeze i'd say.
 
On another note, when he was talking about benching, i noticed he said put your arms up so your arms and back basically make one straight line. Didn't Rippetoe say that is bad for the shoulders, and isn't that basically flaring out? I always tuck my arms in, try to keep my elbows close to my body.

PK,
   Yes, Rip does say not to have upper arms 90 degrees perpendicular to torso because of potential injury to shoulders.  Looks like this guy is talk about low weight and very slow reps, though.  I don't know whether that would limit shoulder danger or not.  I would think so.  I'm sticking with the presribed 5x5 until I stall out on that program.  I think it will do wonders for me.  My bulk is going just the way I want it to.  I will tell you, and I'll post this in my journal too, calipers and scale both say I'm at 23%bf (!!!) but it doesn't look terrible in the mirror, imo.  Maybe I'm just spectacular at sucking my gut in, lol!  That's using the 40-49 yr column in the charts, because older folks carry more fat around internal organs.  If I were between 16 and 29, I would be 16% aesthetically.  Anyway, do you think the 23% should be setting the alarm bells off?  I've gone from 195 to 210 since June and would like to continue to 220 by Chrstmas before a long muscle-sparing cut down to 190.  I want to bulk through the 5x5 and refine on the cut.  I'm assuming refinement is productive on the cut.  Probably want most competing BBers do during that time, no?  Thx!
Oh, forgot:  About the squeeze:  I will try to do the squeeze but Rip says to make sure shoulderblades stay pinched together and chest up.  I'm worried the squeeze will have a tendency to pull my shoulderblades apart but I will try it.

the video isnt there anymore -,-"
can someone please tell me what the techniques are cuz it seems they are very effective this is what the comments say...

"The More Stupid People Think You Are, The More Surprised They Will Get When You Kill Them"

Znn00


the video isnt there anymore -,-"
can someone please tell me what the techniques are cuz it seems they are very effective this is what the comments say...

http://videos.bodybuilding.com/watch/6892/the-fit-show-season-one-episode-3-milos-sarcev-chest-training

PumaKrieg

JMBS

MVP


I believe this is Milos fitshow "chest".

It's technique, not a routine, and it works. My chest wouldn't grow until I watched this video and tried his technique. Just simply Google Milos Sarcev "chest" the fitshow. His techniques are good, Milos is considered "the mind" by other bodybuilders because he's considered one of the all-time smartest.

"David1991"
milos is a steroid user tho, so doesnt that mean what works for him could make us overtrain? like i saw his doing 1000 rep workouts but that would definately be overtraining for some1 not on steroids

Old post but I'll address this. No, it wouldn't be overtraining for a natural athlete. Bodybuilders tend to use a lot of isolations instead of compounds due to the compounds being harder on their CNS's and this results in them isolating everything to get longer workouts. Their nervous systems are actually quite weak in result of this. Overtraining isn't a condition, it's more like a disease and it's something that cannot go unnoticed. There's a lot of threads about it and N$ clarifies pretty good about it in his training write-up.

MVP,
    I REALLY like the techniques this guy uses!  I'll bet I could pack on some serious poundage using those tips.  How long do you see me doing the 5x5?  Until I stall I suppose.  This guy's techniques look great for sculpting after my big bulk.  But it's hard to pack on muscle during a cut, so I'm feeling somewhat pressed for time.  Thoughts?  Thx!

I know you didn't ask me but I feel like expressing my opinion. I think you should incorporate his "squeeze", that is pretty commonly known (although I myself don't do it, I can't concentrate on anything when im lifting weight on an exercise, i basically zone out). However, I wouldn't follow his routine or anything like that. Stick with stuff like madcows 5x5 and simply incorporate the squeeze i'd say.
 
On another note, when he was talking about benching, i noticed he said put your arms up so your arms and back basically make one straight line. Didn't Rippetoe say that is bad for the shoulders, and isn't that basically flaring out? I always tuck my arms in, try to keep my elbows close to my body.

Yes, it's correct. It is hard on the shoulders. But anytime you put the shoulders in a flexed position it stresses them. The way to overcome the shoulders being stressed too much with the elbows at 180 degrees is by expanding the ribcage, putting the unnecessary tension onto the chest. As long as you row with the same frequency, volume, and resistance that you bench with you should keep your posterior delts and lats as active as their agonists and it should result in the shoulders remaining healthy. I have an article published on shoulder protraction and how rows help them, if any of you guys are interested in it due to protracted shoulders PM me.

If you watch the video Milos even tells you elbows at 180 degrees will stress the anterior delts, but expanding the ribcage allows the chest to take the tension off the delts by putting itself "infront".

i can only row about half i bench and i've been rowing just as long as i've been benching so i guess im doing something wrong.

How frequently do you row?

You might enjoy dumbell rows better; the only problem is they take out a lot of the lower back and posterior chains isometric contraction.

Not a lot of people row their bench, but it's just a matter of balanced strength. If your chest is more developed than it's antagonist it will become tight and pull the shoulder girdle forward, which can influence rotator cuff injuries (even though the delts are not part of the rotator cuff).

Twice a week. I basically take each rep from the ground and try to keep my back as parallel to the floor with my hips high too.

Try switching to dumbells for a while. Also, arching your back at the bottom will cause the upper back to contract a lot better, although it will take out some of the isometric contraction to the  back, even though dumbells pretty much eliminate that contraction too. Pulling each rep from the ground is a good technique. I could see it if someone rows 185 for reps and benches 205 or something like that, but a 200lb bench and 100lb row doesn't seem proportionate to me.

I agree. My rows are only slightly above my curls which just doesn't seem logical to me. I'll give the dumbbells a shot within the next couple of weeks or so or maybe just add one set of them in.

Thanks. 
 
Also: I've been lifting in school now but I have off Monday so i'll probably bring my camera and try to record my form.

omg people this guy is awesome today i tried all of the techniques that he mentioned and now i feel my chest is really pumped and especially those cable excersizes!!

"The More Stupid People Think You Are, The More Surprised They Will Get When You Kill Them"

Dumb question..but when they are talking about  max contraction at the top of movement, is this just squeezing and flexing your muscle when you are at the top of your movement?