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

http://thefitshow.com/week3/milos_chest_med.htm
 
Check out that link... possibly the best resource out there on the net on how to correctly train your chest.  Goes into the whole Powerlifting/Bodybuilding thing with benching.  The demanstrations were cool... I don;t know how many times I've read all that stuff, but it really sinks in seeing someone in action doing it...
 
 

wow that was great !! Liked it a lot. Marcello is HUGE for 24 !
Today is my chest day wooooot...guess what I am going to do

Everyone is entitled to be stupid, but some abuse the privilege.

Excellent link, definitely a bookmark. I'm gonna go change my chest routine.

Awesome Link

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

Yea, it's weird though... how many of us will actually apply what he's saying though?  I know I could stand to lower some weight on a lot of my Chest movements... especially on Incline stuff.  I like his story in the beginning about seeing guys lifting 400lbs and guys lifting like 180lbs or whatever and the guy with the lower weight with the awesome Chest.
 
I don't claim to be in tune with this on all my bodyparts 100%, but I guess it's part of the journey... I guess lots and lots of posing would help you get that better mind to muscle connection.  Imagine what you would look like working out with a guy like that for a couple of years... being able to share like 20+ years of experience.

Surprisingly enoguh i follow what he said. But i had started this only about 3 weeks ago and i've already put on 2 more inches on chest.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

What he say about machines is interesting

Weight 160
Height 5'10
Bench 200

dumb question, but i need a little clarification.  was he saying to do all those exercises in one workout, or vary each workout using those 7 as a guide?  and also, how many sets should i do for each?  thanks.

I'll try this out for chest... specially the max contraction at the top. I usually focus on the muscle group and try to keep it contracted, but I'll try that out. Probably gonna have to drop a lil weight tho.

Yea the most important lesson I found is to put all focus on getting the maximum contraction at the top of the movement, something I've disregarded in the past.

dumb question, but i need a little clarification.  was he saying to do all those exercises in one workout, or vary each workout using those 7 as a guide?  and also, how many sets should i do for each?  thanks.

 
I think he just chose those movements as a general guide... I think rep and sets performed is a personal thing, it looked like his major concern was the correct execution of a press and a fly.  He said something about basically designing your personal chest workout to what you need.  Something about a couple of pressing movements and a couple of fly movements... I wish he went into Dips.

I watched the video lastnight and got to thinking, I can lower my weights on all my exercises and see what it will do for me. So, today I trained legs and followed the same principles and contracted my quads or my hams on every rep of every exercise as hard as i could and i would have to say that it felt alot better this way than just trying to hammer out as many as i could. With this method you have to really think about what your doing and it really gives you a better burn and pump. So, I will continue to train all my body parts like this and see what it does.

Holy Sh*t guys, my legs have never been this sore after a workout in... uh... ever. Its that kinda sore you know is gonna give you some growth. I'm even more sore training this was than I ever was supersetting or even tri setting exercises together. Weapon X, bro, thanks for the post!

great linke

Great link, my only observation is, hey, where is the warning about doing barbell bench presses to the neck without a spotter??  Do it safe!  I think Jeff Anderson, who talks about a similar exercise, recommends the Smith press if no spotter is around.  

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Yea benching to the neck without a spotter is a weightlifting russian roulette.

weightlifting russian roulette

I see all the young guys in my gym playing this game.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

good link, saw it over the weekend.

THE END HAS COME FOR NOBUNAGA!!!!!

Damn, that is why my chest is so small

I can't get it to play, it's pissing me off!

Age - 18
Height - 6' 0
Weight - 147 lbs.
Bench - 225lbs.
Body fat - 4%

I tried this for my Chest work last night with DB's.  It was definetely a lot harder to pull off... I could feel everything stretching and contracting.  It's going to take me awhile to get it 100%.  I was actually trying to look down at my chest during my reps... to help visualize the pecs bunching up together.  The same could probably be applied to Shoulder Presses as well...

I tried it last night as well.  And it is harder than it seems.  You can definitely notice the change in muscles used as the weight increases.  I typically try and maintain strict from and squeeze the trained muscle at the top of each movement.  I find it easier to do with some exercises.
 
I am going to try and vary my grip a little as well to see if I change the shape of my pecs.


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Attached Image(s)

"Roll with the punches. Tomorrow's another day." - Dicky Fox

is it alright on your chest day to do this routine following his guidelines:
 
Barbell Flat Bench 10-8-6-4
Dumbell Incline Bench 8-8-8-8
Barbell Decline Bench 8-8-8-8
Dumbbell Incline Flies 8-8-8-8
Dumbbell Decline Flies 8-8-8-8
Dumbbell Flat Bench Flies 8-8-8-8
Cable Flies, do one set standing straight up, one set slightly bent, and one set completely bent over, each going for 8 reps
 
is that a good chest work out, if you work only your chest on that day?
 
also does anyone have any other links for videos like this online?

Wow way too much sets !
Stick to 12-15 sets MAX. This would lead to overtraining !

Everyone is entitled to be stupid, but some abuse the privilege.

most definantly no more than 12-15 reps per set. I stick with 8-10 reps on chest exercises. And I would say no more than 4 exercises per day on any muscle.
 
myself I only use db's due I work out alone and you can really feel the contraction more in each pec,  that and my shoulder just kills me with the bb presses. and if you think about it with db's no one muscle is taking over the load. each has it's own responsibility. I rotate the fly and press for incline, decline and flat weekly.

Life's only limitations are the ones you place on yourself, push through your physical restraints with mental positivity and you can accomplish everything!

yea that's what i was worried about it being overtraining, alright how bout this then:
 
Barbell Flat Bench 10-8-6-4 (or is 8-6-4-2 better?)
Dumbbell Incline Bench 8-8-8 (or is barbell incline bench better?)
Barbell Decline Bench 8-8-8
Dumbbell Incline Flies 8 reps
Dumbbell Decline Flies 8 reps
Dumbbel Flat Bench Flies 8 reps
 
how's that?
 
thanks

Barbell Flat Bench 10-8-6-4
Dumbell Incline Bench 8-8-8-8
Barbell Decline Bench 8-8-8-8
Dumbbell Incline Flies 8-8-8-8
Dumbbell Decline Flies 8-8-8-8
Dumbbell Flat Bench Flies 8-8-8-8
Cable Flies, do one set standing straight up, one set slightly bent, and one set completely bent over, each going for 8 reps

How about:
One week: 
Barbell Incline Bench 8-6-to failure (and if get 6 or more, up those weights!)
Barbell Flat Bench 10 to 12 (warm up)-8-6-to failure (and if get 6 or more, up those weights!)
Barbell Decline Bench 8-6-to failure (and if get 6 or more, up those weights!)
Cable flies, pick one or two, same 10-8-6-to failure (and if get 6 or more, up those weights!)

The next week: 

Dumbbell Incline Flies 10-12 (warm-up)-8-6-to failure (and if get 6 or more, up those weights!)
Dumbbell Flat Bench Flies 8-6-to failure (and if get 6 or more, up those weights!)
Dumbbell Decline Flies 8-6-to failure (and if get 6 or more, up those weights!)
Cable Flies, do whatever you didn't do the previous week:  8-6-to failure (and if get 6 or more, up those weights!)

The following week, use machines, and then repeat the cycle? 

I'm assuming bulking is the objective.

My first attempt at a solo modification of an exercise plan. . . comments are welcome!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

I'm applying these principals to my whole workout. I've now dropped 20kg on bench press, & I'm loving it! It hurt the ego a little, & I could probably reduce the weight eveb further on some exercises, but I'm going to stick with this method for a few months and see how things progress. Now when someone asks, "What do you bench?" & I tell them my reduced weight, I love the satisfaction in their eyes as they dismiss me as their inferior on bench. I just tell myself that I'd rather see increases in the reflection in the mirror, not numbers on paper. Great link!

That must be why my upper inner chest is not up to par with the outer chest. I will drop weight and see how it goes.Great video!!!

AGE 23
Height: 5'9"

Arms 14 5/8"




"TRAIN LIKE AN ANIMAL"

yap the video is amaing...i actually tryed to sqeez my chest on the way up (before i saw this video) and i saw some impressive gains in my chest....i cant imagine what will happen if i do the exact way he demonstraited.
 
RuS

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

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