Chest

[_Bladen_]

Originally Posted by woyos85

U didn't answer my question Bladen. How much gear are you on?

Uhh right now just 250mg of test per week lol. HRT dose.

Why does that have ANYTHING to do with anything?

[tribute_08]

Damn I'm just going to start PMing ppl for answers. My posts causes people to argue.

[_Bladen_]

Originally Posted by tribute_08

Damn I'm just going to start PMing ppl for answers. My posts causes people to argue.

Well you have kids that have no idea WTF there talking about and are set in there ways... Unfortunately idiocy runs amok in this section...

[woyos85]

Anytime I say something positive about Arnold people say "Oh he was all steroids and genetics. " Yeah guess that's a real good excuse for us to train like Bladen or Roidrage300 instead of a 7x Mr olympia. LMAO

[CR Racer]

so bladen, your saying you started off looking terrible, and only a few years later look like you do now?

i started off 225 lbs, 6'2" and 30% BF, now i'm 195 pounds, still 6'2" and around 18% BF, starting a cut down to like 10 tomorrow.

i hope i can look good one day. i've come a long ways but have twice as far to go.

[ThatArmyKid]

Originally Posted by woyos85

By the way Bladen quit hangin' around the teen section, u twenty now. Grow up and quit callin' people stupid just cuz they don't agree with what u say.

all your post in this thread have lead me to believe you are a complete idiot who will get no where in the sport of bodybuilding

[tribute_08]

Originally Posted by _Bladen_

Well you have kids that have no idea WTF there talking about and are set in there ways... Unfortunately idiocy runs amok in this section...

well I'm gonna keep ya updated on my progress with the workouts.

[_Bladen_]

Originally Posted by woyos85

Anytime I say something positive about Arnold people say "Oh he was all steroids and genetics. " Yeah guess that's a real good excuse for us to train like Bladen or Roidrage300 instead of a 7x Mr olympia. LMAO

LoL, you understand arnold wouldn't even be considered a pro by todays standards?

No, now we have something called SCIENCE... And we understand how to GROW lol.


Arnold WAS all genetics, he had great biceps and chest... thats it.

Yes feel free to train like me lol... HIGH intensity low volume... Something PROVEN effective by just about EVERY modern professional and high level NPC competitor out there in the modern age lol...

[_Bladen_]

Originally Posted by CR Racer

so bladen, your saying you started off looking terrible, and only a few years later look like you do now?

i started off 225 lbs, 6'2" and 30% BF, now i'm 195 pounds, still 6'2" and around 18% BF, starting a cut down to like 10 tomorrow.

i hope i can look good one day. i've come a long ways but have twice as far to go.

Nice cut man.

Yes not too long ago I was the small fat kid...

[LargeWill]

Originally Posted by _Bladen_

LoL, you understand arnold wouldn't even be considered a pro by todays standards?

No, now we have something called SCIENCE... And we understand how to GROW lol.


Arnold WAS all genetics, he had great biceps and chest... thats it.

Yes feel free to train like me lol... HIGH intensity low volume... Something PROVEN effective by just about EVERY modern professional and high level NPC competitor out there in the modern age lol...

Basically I switched over to your split, and it's been much better. I used to do 5 sets of 8-10 reps per DB incline, flat, decline. Chest never grew, now it's getting much better. Never had a chance to properly thank you. Thanks man.

[_Bladen_]

Originally Posted by LargeWill

Basically I switched over to your split, and it's been much better. I used to do 5 sets of 8-10 reps per DB incline, flat, decline. Chest never grew, now it's getting much better. Never had a chance to properly thank you. Thanks man.

Not a problem just here to help man. Lemme know if you need any help w/ it.

[B-ryminD09]

Originally Posted by _Bladen_

LoL, you understand arnold wouldn't even be considered a pro by todays standards?

No, now we have something called SCIENCE... And we understand how to GROW lol.


Arnold WAS all genetics, he had great biceps and chest... thats it.

Yes feel free to train like me lol... HIGH intensity low volume... Something PROVEN effective by just about EVERY modern professional and high level NPC competitor out there in the modern age lol...

arnold was also hard work. the guy did a ridiculous amount of volume.

also i don't see why the big comparison of arnold vs. todays pro's. obviously his physique then wouldn't match up against todays pro's, it's like knocking babe ruth because he wouldn't even make it pro today. both are ahead of the time and were greats of there era.

[_Bladen_]

Originally Posted by B-ryminD09

arnold was also hard work. the guy did a ridiculous amount of volume.

also i don't see why the big comparison of arnold vs. todays pro's. obviously his physique then wouldn't match up against todays pro's, it's like knocking babe ruth because he wouldn't even make it pro today. both are ahead of the time and were greats of there era.

Actually babe ruth would tear it up to this very day...

Saw an article a while back about him competing with todays stuff, difference in stadiums (elevation stuff) and bat technology... Apparently he would still be home run king...

Hes putting arnold on a pedestal, frankly there were alot of pros back in the day who blew arnolds physique out of the water...

[Grozni]

I'd say that chest is pretty much genetics. I also have a chest that lags in size, especially the upper chest.
It's really hard to develop them, yet some untrained individuals have chest that is quite well formed.

[woyos85]

Originally Posted by ThatArmyKid

all your post in this thread have lead me to believe you are a complete idiot who will get no where in the sport of bodybuilding

...and I'll remember that.

[tribute_08]

Bladen i saw that you do chest/tris same day. i also do that. what are your exercises for that day?

[_Bladen_]

Originally Posted by tribute_08

Bladen i saw that you do chest/tris same day. i also do that. what are your exercises for that day?

Chest I always do incline barbell
Others are up in the air

Tris I always do barbell skullcrushers
Up in the air for the others as well...

[ThatArmyKid]

Originally Posted by woyos85

Anytime I say something positive about Arnold people say "Oh he was all steroids and genetics. " Yeah guess that's a real good excuse for us to train like Bladen or Roidrage300 instead of a 7x Mr olympia. LMAO

omg what a fukin retard STFU stop posting stupid ****

NO one here should train like arnold

[_Bladen_]

Originally Posted by ThatArmyKid

omg what a fukin retard STFU stop posting stupid ****

NO one here should train like arnold

HEY! Were not arguing on this one! lol

[mcuachrp]

Hey when I work out my chest I kill it. Try my work out, its similar to yours but a little more.

Wide Grip Bench- 10 sets Reps:5-12 (Start with a heavy weight and do two sets at each weight as you drop it)

Declined Bench- 5 sets Reps: 10

DB Flyes- 4 Sets Reps: 10 (on the last one, hold the weight on your sides for as long as you can and then bench it up)

Push Ups Pair with^

Dips- 4x10

Inclined Bench- 4 sets Reps: 8

see if it works for you...

[_Bladen_]

Originally Posted by mcuachrp

Hey when I work out my chest I kill it. Try my work out, its similar to yours but a little more.

Wide Grip Bench- 10 sets Reps:5-12 (Start with a heavy weight and do two sets at each weight as you drop it)

Declined Bench- 5 sets Reps: 10

DB Flyes- 4 Sets Reps: 10 (on the last one, hold the weight on your sides for as long as you can and then bench it up)

Push Ups Pair with^

Dips- 4x10

Inclined Bench- 4 sets Reps: 8

see if it works for you...

First off thats 27 sets... Secondly you want to either pyramid weight correctly or have a periodization program. Your wasting your time with this man...

[agile321]

How does this look?

Bench Press
1x10 Flat
1x6~
1x3~

1x10 Incline
1x6~
1x3~

1x10 Decline
1x6~
1x3~

Dumbbells:
3x8 Flyes
3x8 Incline press
3x8 flat press

Decline Machine
3x8

Incline Machine
3x8

Cross over things
3x10

[_Bladen_]

Heres mine





The Training Split

I see at the top of this forum there is a sticky that states full body routines cannot be beated for beginners, disregard that. Its wrong. Unless your a top level competitor that has completely transformed your body do not make such broad statements.
Simply put, quit doing your BS programs like Rippetoes etc.. All of these programs are utter BS, of course an underdeveloped kid is going to grow on rippetoes? Its common sense. Want my split? here you go. Standard week long split.
Day 1 - Quads/Hammies
Day 2 - Chest and Tris
Day 3 - Off
Day 4 - Back and Bis
Day 5 - Shoulders/Traps
Day 6 - Bis/Tris/Calves
Day 7 - Can Be Used as Day 6 If Needed
Notice, we are doing tris and bis twice in one week! Over training? No. On day 2 and day 4 we are doing VERY low volume for these small muscles. 5 working sets, NO more PERIOD. Do not let your ego get ahold of you, after five sets rack the weights and get your damn food in.



Rep Ranges

Stay within the following rep ranges, keep in these paramaters for 5 (five) weeks before changing to a contrasting rep range. NO rep range is better than another for building size I have found, strength yes, but not size. Thats diet.
2-5
6-8
12-15
18-20
If you are in rep range 2-5 but can do 7 reps, DON?T. Just don?t. Add more weight next set. It is detrimental to train to failure every set. Don?t talk to me about being hardcore and you love pushing it. Then don?t be such a pu$$y next set and go heavier.



Volume

My biggest annoyance I hear in here is the question?. Am I overtraining? Chances are you are not unless your training how I used to? Almost 3 hours lifting a day? When you land yourself in the ICU for extreme exhaustion you know your doing a bit too much.
Heres how I do it

Warm Up Sets?
As many as you need, slowly up the weight, you should NOT be struggling. Were here for overall gains not to impress the girl next to you that still has braces.

Working Sets

Major Muscle Groups 4 DIFFERENT Exercises, 3 Working Sets Per Exercise
Smaller Muscle Groups 3 DIFFERENT Exercises 3 Working Sets Per Exercise
These are my low volume weeks. Now I alternate weeks for low/high volume weeks as the following? 10 weeks low volume, 3 weeks high volume.
High Volume Weeks DOUBLE the amount of exercises, do NOT double the working sets per exercise. This will double your total number of sets, often putting you borderline overtraining right when you drop back off to low volume. High volume weeks are amazing as they allow you to do SO many different exercises hitting the muscle from a TON of different angles, it gets tricky though trying to find exercises sometimes.



Changing The Primary Exercise
First off I change up the primary exercise as well as changing my rep patterns?

Every 5 weeks rep patterns change, every 7 weeks the primary exercise changes as well. Thus the changes overlap.

[10TonBrick]

Originally Posted by woyos85

Anytime I say something positive about Arnold people say "Oh he was all steroids and genetics. " Yeah guess that's a real good excuse for us to train like Bladen or Roidrage300 instead of a 7x Mr olympia. LMAO

lol....

is doing 25 sets for chest was the best, we would see pros today doing it.

people are different. what works for someone may not work for another. how do you know that HIS BODY didnt just respond very well to very high volume training? thats no reason to say its the best for everyone, its just the best for him.

so please, piss off.

[B-ryminD09]

Originally Posted by _Bladen_

Actually babe ruth would tear it up to this very day...

Saw an article a while back about him competing with todays stuff, difference in stadiums (elevation stuff) and bat technology... Apparently he would still be home run king...

Hes putting arnold on a pedestal, frankly there were alot of pros back in the day who blew arnolds physique out of the water...

eh maybe. back then though pitching was a whole diffrent game, now days these guys a f'in machines. but no sense in arguing if babe ruth would be good now, cause he was the **** back in his day, just like arnold was the **** in his.

[ThatArmyKid]

Originally Posted by _Bladen_

Heres mine





The Training Split

I see at the top of this forum there is a sticky that states full body routines cannot be beated for beginners, disregard that. Its wrong. Unless your a top level competitor that has completely transformed your body do not make such broad statements.
Simply put, quit doing your BS programs like Rippetoes etc.. All of these programs are utter BS, of course an underdeveloped kid is going to grow on rippetoes? Its common sense. Want my split? here you go. Standard week long split.
Day 1 - Quads/Hammies
Day 2 - Chest and Tris
Day 3 - Off
Day 4 - Back and Bis
Day 5 - Shoulders/Traps
Day 6 - Bis/Tris/Calves
Day 7 - Can Be Used as Day 6 If Needed
Notice, we are doing tris and bis twice in one week! Over training? No. On day 2 and day 4 we are doing VERY low volume for these small muscles. 5 working sets, NO more PERIOD. Do not let your ego get ahold of you, after five sets rack the weights and get your damn food in.



Rep Ranges

Stay within the following rep ranges, keep in these paramaters for 5 (five) weeks before changing to a contrasting rep range. NO rep range is better than another for building size I have found, strength yes, but not size. Thats diet.
2-5
6-8
12-15
18-20
If you are in rep range 2-5 but can do 7 reps, DON?T. Just don?t. Add more weight next set. It is detrimental to train to failure every set. Don?t talk to me about being hardcore and you love pushing it. Then don?t be such a pu$$y next set and go heavier.



Volume

My biggest annoyance I hear in here is the question?. Am I overtraining? Chances are you are not unless your training how I used to? Almost 3 hours lifting a day? When you land yourself in the ICU for extreme exhaustion you know your doing a bit too much.
Heres how I do it

Warm Up Sets?
As many as you need, slowly up the weight, you should NOT be struggling. Were here for overall gains not to impress the girl next to you that still has braces.

Working Sets

Major Muscle Groups 4 DIFFERENT Exercises, 3 Working Sets Per Exercise
Smaller Muscle Groups 3 DIFFERENT Exercises 3 Working Sets Per Exercise
These are my low volume weeks. Now I alternate weeks for low/high volume weeks as the following? 10 weeks low volume, 3 weeks high volume.
High Volume Weeks DOUBLE the amount of exercises, do NOT double the working sets per exercise. This will double your total number of sets, often putting you borderline overtraining right when you drop back off to low volume. High volume weeks are amazing as they allow you to do SO many different exercises hitting the muscle from a TON of different angles, it gets tricky though trying to find exercises sometimes.



Changing The Primary Exercise
First off I change up the primary exercise as well as changing my rep patterns?

Every 5 weeks rep patterns change, every 7 weeks the primary exercise changes as well. Thus the changes overlap.

yo bladen

do you not think that your cns will get fried pretty quickly with only 2 rest days a week?


another question why do you put triceps the day after shoulders when if doing overhead presses (unless doing partials most here shouldn't be messing with partials anyways) you hit your triceps so youd be hitting them 2 days in a row

chest after legs dont you think the cns will be a little draind to hit PR's on chest day??

[_Bladen_]

Originally Posted by B-ryminD09

eh maybe. back then though pitching was a whole diffrent game, now days these guys a f'in machines. but no sense in arguing if babe ruth would be good now, cause he was the **** back in his day, just like arnold was the **** in his.

Ill message my friend on facebook for the article (hes a big old school baseball fan)... Its actually REALLY interesting man.

Originally Posted by ThatArmyKid

yo bladen

do you not think that your cns will get fried pretty quickly with only 2 rest days a week?


another question why do you put triceps the day after shoulders when if doing overhead presses (unless doing partials most here shouldn't be messing with partials anyways) you hit your triceps so youd be hitting them 2 days in a row

chest after legs dont you think the cns will be a little draind to hit PR's on chest day??

Yes and no bud for the CNS. The programs so low volume though its not going to be too taxing...

Im a tricep addict

[agile321]

Originally Posted by agile321

How does this look?

Bench Press
1x10 Flat
1x6~
1x3~

1x10 Incline
1x6~
1x3~

1x10 Decline
1x6~
1x3~

Dumbbells:
3x8 Flyes
3x8 Incline press
3x8 flat press

Decline Machine
3x8

Incline Machine
3x8

Cross over things
3x10

bladen or anyone, can you guys critique my chest workout and how i can change it to benefit me the best? im looking to build mass, thanks

[_Bladen_]

Originally Posted by agile321

bladen or anyone, can you guys critique my chest workout and how i can change it to benefit me the best? im looking to build mass, thanks

12 working sets for chest

3 sets incline
3 sets dumbell flat press
3 sets incline flys
3 sets machine flys

[ThatArmyKid]

Originally Posted by _Bladen_

Yes and no bud for the CNS. The programs so low volume though its not going to be too taxing...

Im a tricep addict

bladen i know it works for you but were talking about for other people

people are going to be hitting triceps 2 days in a row