So you want a big chest huh?

[spirit3530]

Almost anything. If they do everything right and are super-motivated.


If they are asking about "why" and "how" to do different rep schemes on an ultra-advanced program like this...


it most likely won't happen.

If people would actually RESEARCH what the f*ck they are doing, they would have some answers.

Instead, it's just "oh gee...I'll do this routine"....

when it f*cks up, they'll be on here saying "volume doesn't work cause I did it and I know".

I think Ozzi was a great example of this. He probably had one of the better above avg first year weight gain.

[spirit3530]

trust me home slice. Im not a typical bodybuilding.com whiner..Im just looking for advice is all..I realize volume has its benefits and heavy compounds do to..which is why I've included both into my regiment....

lets start over..

hi my name is dicksmothers..DO want big chest..any advice you nice fellows?

Work on make sure you stretch and contract the muscles you are targeting within each exercise. Don't bounce the weight. Pick a rep range and progress in weight within it.

On a side note...
http://www.bodyrecomposition.com/mus...mass-gain.html

[SSK1903]

The notion of magically and without juice adding 55 lbs, a very significant amount of it being muscle mass of course, in a year is ridiculous. Don't take my word for it, ask Pro Bob Chick. He's walked the walk, and as both a non-user and a user has a good idea of what can be done naturally and has addressed the rate of weight gain.

[spirit3530]

The notion of magically and without juice adding 55 lbs, a very significant amount of it being muscle mass of course, in a year is ridiculous. Don't take my word for it, ask Pro Bob Chick. He's walked the walk, and as both a non-user and a user has a good idea of what can be done naturally and has addressed the rate of weight gain.

Well I assume OP believes even though none of the current IFBB pros or top NPC nationals guys hasn't done it. He can be the first.

He already gained +30 this year so.. he believes he will add +55lbs more.

Hey Trey brewer did it












... no wait he gained 20lbs over 2 years

[Drekkor]

... no wait he gained 20lbs over 2 years

I'm on 20 lbs over the past 15 months, definately not at 6-7% bf tho, lawls...

[spirit3530]

I'm on 20 lbs over the past 15 months, definately not at 6-7% bf tho, lawls...

Come on man I am talking lean mass. Trey brewer went from 220 to 340. He could have gotten even bigger. Sure as long as a dude wants to eat he can get heavier.





You obviously have muscle but seriously simple weight gain is possible just by putting food to mouth. I am talking LEAN MASS. Diet down to where you were leanest and compare the weight.

example
180 to 220= 15 mo

diet down to same leaness as before.

220 to 190 ...

You have gain 10ls lean mass

[poedell]

anyone any tips on upper chest ? I do incline bench, dumbell flyes and presses for upper but it still lacks behind, any help ?

[spirit3530]

anyone any tips on upper chest ? I do incline bench, dumbell flyes and presses for upper but it still lacks behind, any help ?

make sure your shoulders are pinched back and chest out. When pressing up press back toward the your spotter like you are going to rack the weight.

[JoeyDaFool]

make sure your shoulders are pinched back and chest out. When pressing up press back toward the your spotter like you are going to rack the weight.

this

you gotta feel the burn and if you don't feel it, you're doing it wrong and not even working the chest

number 1 focus should be to squeeze that sonofabitch

[R_Bid]

man, we were all having fun... bonding... really turning this thread around...

i wake up this morning and find all that hard work undone?

/sigh

i guess it's time to inject this thread with a little dose of Get Along Gang!

[spirit3530]

man, we were all having fun... bonding... really turning this thread around...

i wake up this morning and find all that hard work undone?

/sigh

i guess it's time to inject this thread with a little dose of Get Along Gang!

LOL... all its gonna take is one post from .....

[R_Bid]

LOL... all its gonna take is one post from .....

that's ok, man. the bad guys may bring the heat, and they may be packing all kinds of butt hurt-fueled rage and conviction...

we've got Al Green on our side!



nothing > Love & Happiness!!!

[visionz1234]

The notion of magically and without juice adding 55 lbs, a very significant amount of it being muscle mass of course, in a year is ridiculous. Don't take my word for it, ask Pro Bob Chick. He's walked the walk, and as both a non-user and a user has a good idea of what can be done naturally and has addressed the rate of weight gain.

Threads like this are no place for reality and logic.

[ElMariachi]

[CloudSurfer]

Chest

1. pullovers 5x12
2. flat bench press 5x12,10,8,6,4
3. Incline bench press 5x12,10,8,6,4
4. Decline bench press 5x12,10,8,6,4
5. Dips weighted 5x12
6. Flat flyes 5x10
7. Incline flyes 5x10
8. cable crossovers 5x15

Back routine

pullups 10x10,10,8,8,6
1 arm rows 5x10,10,8,8,6
seated pad rows 5x10,10,8,8,6
close grip pulldowns 5x10
upright rows 5x10
shrugs 5x10

And my shoulder

Seated military press 5x12,10,8,6,4
Arnold presses 5x12,10,8,6,4
side laterals 5x12 each side
front raises 5x12
reverse peck deck for rear delts 5x12


This routine I just started on my legs
Squats 20x20,18,16,14,12,10,8,6,4,20,18,16,14,12,10,8,6,4 ,10,8,6
Leg curls 20x20 reps
Box lunges 10x10
Leg extensions 10x15
Seated calf raises 10x25
Standing calf raises 10x25
calf raises on leg press machine 10x25
groin squeeze machine 10x10

arm routine

This is my current routine
1. V-bar pushdowns 5x12
2. skull curshers 5x12,10,10,8,6
3. close grip bench press 5x12,10,8,8,6,4
4. Barbell curls 5x12
5. Preacher hammer curls 5x12
6. reverse barbell curls 5x12
7. standing bent concentration curl 5x12

My split
mon-chest,,abs and calves
tues-back,triceps,abs and calves
wed-legs,biceps, abs and calves
thurs-shoulders,abs and calves
friday-tricep,biceps,abs and calves
Sun-abs and calves


calf training routine is the calf training done in my leg routine
and ab training is 10x25 sets of sit-ups
10x25 leg raises
10x50 broom twists
10x10 vacuum poses

[R_Bid]

excellent post! i'll see your surprise and raise you this little girl!

[ElMariachi]

Hey OP, have you ever tried incline bench dumbbell pullovers? Its kind of a weird exercise and it depends to a large extent on having wide hands, as well as flat-ended dumbbells.



The gist of it is you take a dumbbell, I'll usually use a 70 and basically hold it between your hands, with a palm around each end of the dumbbell. Then you simply pull the dumbbell back, getting a full stretch at the serratus and then pull it back in, towards your upper chest, without actually touching it.


I've found that this exercise pumps up my upper chest like none other. You basically set the incline bench a few pegs back from upright and then I usually do about 2-3 sets of 8-12 of this to really pump blood into my upper chest.

[CloudSurfer]

Hey OP, have you ever tried incline bench dumbbell pullovers? Its kind of a weird exercise and it depends to a large extent on having wide hands, as well as flat-ended dumbbells.



The gist of it is you take a dumbbell, I'll usually use a 70 and basically hold it between your hands, with a palm around each end of the dumbbell. Then you simply pull the dumbbell back, getting a full stretch at the serratus and then pull it back in, towards your upper chest, without actually touching it.


I've found that this exercise pumps up my upper chest like none other. You basically set the incline bench a few pegs back from upright and then I usually do about 2-3 sets of 8-12 of this to really pump blood into my upper chest.

I'll givr it a try and see how it works

[NathanTurner]

Squats 20x20,18,16,14,12,10,8,6,4,20,18,16,14,12,10,8,6,4 ,10,8,6

Do you actually mean you're doing 20 sets of 20, 20 sets of 18, etc? If not, shouldn't it be 21x... ?

At any rate, if you're actually doing 20 sets of squats along with the rest of that routine, you're probably Jesus Christ.

What is the amount you normally squat for these sets?

[ElMariachi]

I'll givr it a try and see how it works

I really like them a lot as even going light on the weights helps get a really nice pump going. The key is you start the movement with the dumbbell basically laying across your chest, and then you bring it up and over, and bring it back, slowing down almost completely as you start going back down to your chest again.

[CloudSurfer]

Do you actually mean you're doing 20 sets of 20, 20 sets of 18, etc? If not, shouldn't it be 21x... ?

At any rate, if you're actually doing 20 sets of squats along with the rest of that routine, you're probably Jesus Christ.

What is the amount you normally squat for these sets?

Yea technically it would be 21 sets x the following rep cheme afterwords

as for the weight its important but not as important as the burn and the "feel"

[spirit3530]

excellent post! i'll see your surprise and raise you this little girl!

Can I throw these chips in???

[CloudSurfer]

Can I throw these chips in???

you guys having fun?

[JoeyDaFool]

Chest

1. pullovers 5x12
2. flat bench press 5x12,10,8,6,4
3. Incline bench press 5x12,10,8,6,4
4. Decline bench press 5x12,10,8,6,4
5. Dips weighted 5x12
6. Flat flyes 5x10
7. Incline flyes 5x10
8. cable crossovers 5x15

Back routine

pullups 10x10,10,8,8,6
1 arm rows 5x10,10,8,8,6
seated pad rows 5x10,10,8,8,6
close grip pulldowns 5x10
upright rows 5x10
shrugs 5x10

And my shoulder

Seated military press 5x12,10,8,6,4
Arnold presses 5x12,10,8,6,4
side laterals 5x12 each side
front raises 5x12
reverse peck deck for rear delts 5x12


This routine I just started on my legs
Squats 20x20,18,16,14,12,10,8,6,4,20,18,16,14,12,10,8,6,4 ,10,8,6
Leg curls 20x20 reps
Box lunges 10x10
Leg extensions 10x15
Seated calf raises 10x25
Standing calf raises 10x25
calf raises on leg press machine 10x25
groin squeeze machine 10x10

arm routine

This is my current routine
1. V-bar pushdowns 5x12
2. skull curshers 5x12,10,10,8,6
3. close grip bench press 5x12,10,8,8,6,4
4. Barbell curls 5x12
5. Preacher hammer curls 5x12
6. reverse barbell curls 5x12
7. standing bent concentration curl 5x12

My split
mon-chest,,abs and calves
tues-back,triceps,abs and calves
wed-legs,biceps, abs and calves
thurs-shoulders,abs and calves
friday-tricep,biceps,abs and calves
Sun-abs and calves


calf training routine is the calf training done in my leg routine
and ab training is 10x25 sets of sit-ups
10x25 leg raises
10x50 broom twists
10x10 vacuum poses

holy ****






























































































! are you god or something?

[spirit3530]

holy ****






























































































! are you god or something?

100+ sets of legs????


huh wut

[CloudSurfer]

100+ sets of legs????


huh wut

My legs have good shape but they are one of my weak bodyparts so this new leg routine is what I will be using to bring them up...

[tms.1978]

My legs have good shape but they are one of my weak bodyparts so this new leg routine is what I will be using to bring them up...

i respect your work ethic but that is crazy. even tom platz didn't train like that and he had the best quads ever, go figure.

[R_Bid]

Can I throw these chips in???

wow! the double whammy of entertainment value AND strong content! well played, sir!

you guys having fun?

absolutely! very kind of you to ask!

[spirit3530]

My legs have good shape but they are one of my weak bodyparts so this new leg routine is what I will be using to bring them up...

WOW just wow


Even if you are just "using" prohormones, make sure you have a solid PCT before you "hit up" your real cycle.

[spirit3530]

wow! the double whammy of entertainment value AND strong content! well played, sir!



absolutely! very kind of you to ask!

I was hoping someone picked that one up