Joey Rodrigues - Armor Plated Pecs!

[webmaster]

We are going to attack the chest today with a chest training routine that I feel is as close to the best overall routine known to man for mass, shape and condition. After all we are in pursuit of the total package.

http://www.bodybuilding.com/fun/jrod7.htm

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I think it is this link:
http://www.bodybuilding.com/fun/jrod7.htm

Anyway, I'd surelly appreciate some comments from the people who have been doing this kind of system for some time, how are the results?
I soooo wanna make my chest look better ;/

[martyds761]

I do like this routine. I'd recommend it to people that know and understand the exercises, not a beginner though. They'll get there eventually. Then they can go into this routine. It is a good one though.

humm.. wouldn't it be too much for me if i'm doing chest 1 time/week and im lifting for about 5 months or so ? Cuz well, my chest seems to be lagging behind everything else and i really have a feeling i havent been hiting it 'hard' enough :/ (no chance ive been overtraining it !).
Thx

[martyds761]

You're not overtraining. May just need your routine tweeked a little.

This is the most common sense routine. No frills in this one. Anyone can do this routine. It is not advanced my any means. Just go and do it.

The article states:

"Flat Bench Bench Press (Dumbbell or Barbell*)

* Use dumbbell if you are going for a little more condition and barbell for mass. "

How do you figure that? If the weight and rep-range is the same for both, the impact on mass/condition should be the same. The difference is that the dumbbells train additional, stabilizing muscles which is good from a safety perspective.

Overall the routine is good and it is similar to what I have done with good sucess. However, I do have a couple comments:

1) The overhead dumbell pull technique shown is not primarily a pec exercise, because the mover in that motion is the serratus anterior. Most people don't need to isolate the serratus because they train it when the do abs (esp. pull down crunches or machine crunches) and/or triceps (french press, cable pull down, etc.) The serratus is a small muscle group that doesn't need a whole lot of stimulation.

2) A good substitute for flyes that I use in my routines is cross body cable pulls. The downside is that you need the right equipment which not every gym has (Though most commercial ones do.) The upside is that you keep sustained tension on the pec through the full range of motion as opposed to flyes where the tension drops off near the top of the movement (When gravity is pulling down on the weight rather than along the line of motion.)

I've been using this routine for about 4 weeks:1x/week.
Great gains as far as looks and size go. I like it best because I can do it at home with dumbells and it only takes about 35-40 minutes.
Thanks Jrod

The program is great. I just have one question: I work out every 2nd day (monday-wednesday-friday-sunday-tuesday-thursday-saturday-monday etc..). Is this a lot, should I reduce the number of days to work out?

I do think that only one days rest continuously is too much, if you want a workout like the one your on, try only 3 days a week, mon,off,wed,off,fri,off,off. I used that workout for 5 weeks and was satisfied and made gains as well. The workout I use now is mon,tues, off thurs, fri, and the weekend off. No matter what I always take the weekend off.

I honestly believe that by using free weights the range of motion is greater, and additionally allows the use of stabilizer muscles to get in some work, thus promoting greater development of the pectorals. This can be done on an incline, decline and flat bench. For the first few weeks lighter weights should be used to stimulate the stablizer muscles, but never do more than 10-12 reps. After a few weeks you will not that not only will you be able to do a substantial amount more weight with the free weights because you have developed your stablizer muscles, but when you use the bench press there will be noticable gains.

when it says 4x12,10,8,6, does it mean 4 sets of 12, 4 sets of 10 etc, or just that the 12, 10, 8, 6 end up being the 4 sets.

[cheguevarac]

Originally Posted by Unregistereded

when it says 4x12,10,8,6, does it mean 4 sets of 12, 4 sets of 10 etc, or just that the 12, 10, 8, 6 end up being the 4 sets.

if u feel the need to explain such an basic thing, it is obvious that he needs to be more research, thus is why he is not making gains.. KNOWLEDGE.