Building chest

[drummer1960]

Hey guys...I am about to be 47 and I need some help building my chest. I don't have a training partner. I go to the gym about 5am and the only other gym rats there already have partners. I can't seem to move up in my bench press on the smith machine. I am doing flat, incline dumbells, cables, flyes, etc. My chest has gotten a little larger over the past couple of months...but need some help getting past this sticking point any suggestions? Thanks so much!

[pastorgbc]

There is not a whole lot of information for us to work with.

1. How often do you work your chest?
2. What is a typical chest workout like, with sets, reps, and weights lifted please.
3. What are your other workout days like?

Ray

[drummer1960]

I work my chest once per week.

Flat - 185 3x10 with 2 warmup sets at about 140
Incline - 50 - 60 dumbells 3x12
Flyes - 30 - 40 dumbells 3x12
Cables - 40 - 60 3 x 12 ---- I do high cables and medium cables
Press Machine - 120lbs 3x10

I work one body part per week....does this help? Thanks so much for your help!

[neutrolizr]

3x10, you, in my opinion need to work 4x5 or 4x6.

I did it last year, and made great strides in size and strength. You don't change by doing the same thing. So bump up the weight to do a clean 5 or 6. Do 4 sets of all exercises. Especially since your doing it only once a week.

You can do it on your own, but im sure you can always say "Hey, buddy, can you spot me on my last ones". If they don't...find a new gym

[drummer1960]

Thank you so much! I will definitely try this. I guess I feel like I am not doing as much...but I will do this. Is it ok to do chest 2 times per week?

[neutrolizr]

You'll get a bunch of different answers on that. Personally, I like to hit most body parts twice a week doing a four day spit, and one day just for legs.

But its good to change it up, in my opinion. Your body gets used to one way of doing things and doesnt progress as well. Even if you do the 4 sets with 5 -6 reps, and do it onc ea week, you'll have changed what your body is used to.

I consider my body an experiment. I know i can lose weight and cut, and gain weight and bulk....I sometimes do supersets like i am now for opposing body parts, and other times I like to hit certain parts on their own to give them major weight challenges.

But my suggestion would be more sets, lower reps, higher weight.

[TwiloMike]

Other guys already made great suggestions to switch your rep/set range. As far as workout buddies go, don't be afraid to ask someone for a spot even if they have a workout bud. It's pefectly acceptable.

Also, the volume seems a bit high to me for chest. I'd push heavier, but keep under 10 working sets. Basically, I'd kill the press machine and cables (for now). Switch up the order of your excercises- try doing incline first, flat second. Switch up BB and DB work also.

[redweston]

keep on pumpin!- red oh and don't get discourged, so many give up after a short time. remember if it was easy every body would be doinit!

keep on pumpin!- red

[drummer1960]

I am sure that you are right...I have not been changing it up at all and that is probably my problem. Man...I should have already known that, but I guess we get stuck in a rut sometimes. Thanks so much for the advice!

[drummer1960]

Thanks Mike and Red....Saturday workout ...here I come! I am going to give this a shot and mix it up.

[TwiloMike]

Originally Posted by drummer1960

I am sure that you are right...I have not been changing it up at all and that is probably my problem. Man...I should have already known that, but I guess we get stuck in a rut sometimes. Thanks so much for the advice!

Sometimes the most obvious solution is the last considered. No worries. Happens to the best of us.

[neutrolizr]

Originally Posted by TwiloMike

Other guys already made great suggestions to switch your rep/set range. As far as workout buddies go, don't be afraid to ask someone for a spot even if they have a workout bud. It's pefectly acceptable.

Also, the volume seems a bit high to me for chest. I'd push heavier, but keep under 10 working sets. Basically, I'd kill the press machine and cables (for now). Switch up the order of your excercises- try doing incline first, flat second. Switch up BB and DB work also.

I agree. Get rid of the machine press for now. It has it's place not the place you want to go right now.

I always try to stick to no less than 3, and no more than 4 exercises for any one body part. It becomes overkill.

I love the incline bench press. My shoulder gives out on me so i use a hammer strength or incline on the smith machine. Im trimming body fat now so I dont do too heavy of a load. But make sure I do no more than ten. I do 10 -8- 8-6 on all supersets. Im wiped wehn im done, but reinventing my body.

Good luck, enjoy the challenge of something new, and dont get discouraged. It sometimes takes a few weeks to start seeing real results.

[egoatdoor]

Originally Posted by drummer1960

I work my chest once per week.

Flat - 185 3x10 with 2 warmup sets at about 140
Incline - 50 - 60 dumbells 3x12
Flyes - 30 - 40 dumbells 3x12
Cables - 40 - 60 3 x 12 ---- I do high cables and medium cables
Press Machine - 120lbs 3x10

I work one body part per week....does this help? Thanks so much for your help!

You need to change the routine. If the body adapts and you keep doing the same thing, it has no reason to change.

I would also suggest dropping the weight on your "warm ups". You may be using up energy that would be put to better use on your final sets by using too much weight, particularly on the bench press.

Have you ever done pyramidding?

Changed the rep ranges??

Tried mixxing heavy days with light days? Going "heavy" every workout is not always good.

Lastly, you are doing too many sets. 15 working sets is way too much. Think quality, not quantity. If you want to build a big chest, cable crossovers are a waste of time and energy.

[blabber]

Yeah, somebody around here has a sig line that goes something like "If ya keep doin' what you've always done, you'll keep git'n what ya always got."

Good thing to keep in mind.

[BigTank3400]

You have been given some great advice so far. I would look at Bill Starrs 5x5 program, or maybe HST (Hypertrophy Specific Training). As far as the Smith, you would be better off using dumbbells to work the stabilizer muscles as well. Some folks have a hard time building chest, work on form as well. Keep your shoulders pressed into the bench and your chest high to keep tension on the chest. One other thing that I have incorporated is to pre-exhaust my chest with flyes before working up to bench. I do this alot when I feel that my shoulders/triceps are taking over for the chest.

[frogbacks]

Originally Posted by drummer1960

I work my chest once per week.

Flat - 185 3x10 with 2 warmup sets at about 140
Incline - 50 - 60 dumbells 3x12
Flyes - 30 - 40 dumbells 3x12
Cables - 40 - 60 3 x 12 ---- I do high cables and medium cables
Press Machine - 120lbs 3x10

I work one body part per week....does this help? Thanks so much for your help!

1)Incline - Dumbells are fine

2)Flat(Gironda Neck Press -Wide-grip bench press to the neck)
http://www.youtube.com/watch?v=vxhgc...e=user&search=

3)Gironda V-Dip(middle/upper part of chest)
http://www.youtube.com/watch?v=cvQOwcG3tB8

4)Pec Dec(dealing with MAX contraction) - Hold at Contraction for 8-10 seconds, won't take many @ a good weight for you

Do not forget to do STANDING Overhead Presses(Delt-Upper Pec Tie-in)

Try this awhile to get some upper/middle pec stimulation....I think you will see the benefits. The Pic, you provided, helped see what might help you.

Good Luck,

[JOHN GARGANI]

the main reason I have held off in this one, is because of the picture: it looks like the picture of a younger person's body, not a mature man....

no one has mentioned this...without the face, we don't really know.....

not critisizing HOW you look, just questioning if it is really "you"......

[Bronkko]

Originally Posted by JOHN GARGANI

the main reason I have held off in this one, is because of the picture: it looks like the picture of a younger person's body, not a mature man....

no one has mentioned this...without the face, we don't really know.....

not critisizing HOW you look, just questioning if it is really "you"......

i think that could be a 46 yr old body...

[bodyhard]

Originally Posted by drummer1960

I work my chest once per week.

Flat - 185 3x10 with 2 warmup sets at about 140
Incline - 50 - 60 dumbells 3x12
Flyes - 30 - 40 dumbells 3x12
Cables - 40 - 60 3 x 12 ---- I do high cables and medium cables
Press Machine - 120lbs 3x10

I work one body part per week....does this help? Thanks so much for your help!

I would drop the fly's, cables and press machine and add

Decline BB or DB and weighted Dips.

[thalls]

I would suggest moving your chest day to two times a week , Monday and friday for example .I do this every 4 weeks (same with legs , back and arms). Throw in some dips on one of those days (weighted if you have to ).

[oldsuperman]

Originally Posted by drummer1960

Hey guys...I am about to be 47 and I need some help building my chest. I don't have a training partner. I go to the gym about 5am and the only other gym rats there already have partners. I can't seem to move up in my bench press on the smith machine. I am doing flat, incline dumbells, cables, flyes, etc. My chest has gotten a little larger over the past couple of months...but need some help getting past this sticking point any suggestions? Thanks so much!

Patience, and more reps, and more time, and more reps, and more time .....