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  1. #1
    Registered User Goat_187's Avatar
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    How often should I work on chest if all I want is size? (srs)(reps)

    And which kind of reps/sets should I do?

    Past few months I been hitting them once a week and killing them with 4 different exercise each 12-15reps X 3. They always hurt like hell for a good 2-3 days.

    I been doing the 12-week daily trainer, but I always throw an extra chest exercise on chest / tricep day.

    Iamdoinitrite?

    Like I said I don't really care about the number of lbs I'm pressing up, I just want the size. Because I used to be fat and I have a little of loose skin on my chest area so I'm trying to fill it out. Also been hittin traps like crazy to give me some lift on the chest area.

    thanks brahs
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  2. #2
    Registered User Red_Juice's Avatar
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    I'd try and aim for a 600 bench press with 2 reps at first. You might need to increase you protein and animal pak intake to get this far.

    Obviously I wouldn't do to many reps because you don't want too much size, just the underlying muscle and protein carbohydrate complex tissue that allows for explosive strength.

    If however you feel your gains are not coming, mix the diet a bit to include some passion fruit and pumpkin seeds in order to pick up your gluconticyamine levels. This will help with doing low reps on 40lbs weighs while allowing you to make incredible gains in the strength (and size) of your lower back and traps.
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  3. #3
    aaa **** ;) GettinBig1989's Avatar
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    i do everything once a week..

    chest
    back
    shoulders
    legs
    arms
    day off
    repeat
    i do around 5-9 exercises for each bodypart 4x8-12

    and throw in arbs every other day...

    i alot for chest... i do 8 exercises i think....
    Last edited by GettinBig1989; 03-25-2009 at 07:55 AM.
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  4. #4
    QB Groundhog2109's Avatar
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    whats ur 5 rep bench at right now?
    .:MiscMarioBrahs:.

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  5. #5
    Registered User sm34459's Avatar
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    Originally Posted by GettinBig1989 View Post
    i do everything once a week..

    chest
    back
    shoulders
    legs
    arms
    day off
    repeat
    i do around 5-9 exercises for each bodypart 4x8-12

    and throw in arbs every other day...

    i alot for chest... i do 8 exercises i think....

    What does your whole routine look like? I always wanted to do a 5-day split like this but I couldn't figure out enough exercises to do.
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  6. #6
    Registered User SBGettinCut's Avatar
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    Originally Posted by GettinBig1989 View Post
    i do everything once a week..

    chest
    back
    shoulders
    legs
    arms
    day off
    repeat
    i do around 5-9 exercises for each bodypart 4x8-12

    and throw in arbs every other day...

    i alot for chest... i do 8 exercises i think....
    What exercises do you do for chest? I'll hit the bench for 4 sets then do incline bench, DB decline, pec deck, dips and push ups. Not enough IMO. Throw me a few more exercises brah?
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  7. #7
    Registered User Goat_187's Avatar
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    Originally Posted by Red_Juice View Post
    I'd try and aim for a 600 bench press with 2 reps at first. You might need to increase you protein and animal pak intake to get this far.

    Obviously I wouldn't do to many reps because you don't want too much size, just the underlying muscle and protein carbohydrate complex tissue that allows for explosive strength.

    If however you feel your gains are not coming, mix the diet a bit to include some passion fruit and pumpkin seeds in order to pick up your gluconticyamine levels. This will help with doing low reps on 40lbs weighs while allowing you to make incredible gains in the strength (and size) of your lower back and traps.
    wut? brah.... english?



    Originally Posted by GettinBig1989 View Post
    i do everything once a week..

    chest
    back
    shoulders
    legs
    arms
    day off
    repeat
    i do around 5-9 exercises for each bodypart 4x8-12

    and throw in arbs every other day...

    i alot for chest... i do 8 exercises i think....
    5-9 for each? dayyum

    But every time I see someone with big biceps and chest, people always joke that their split consist of only bench and curls every day. Like they imply that working 1 body part a few times a week will get you size.

    But most routines I see never include that many exercises for one body part, which type of results you seeing?

    Originally Posted by Groundhog2109 View Post
    whats ur 5 rep bench at right now?
    I just did 190x8 last workout on my last set.
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  8. #8
    oui oui --Zam's Avatar
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    Originally Posted by SBGettinCut View Post
    What exercises do you do for chest? I'll hit the bench for 4 sets then do incline bench, DB decline, pec deck, dips and push ups. Not enough IMO. Throw me a few more exercises brah?
    My routine is similar to getbig except you do not need that many exercise for chest.

    Flat bench press/db press
    Incline bench press/incline db press
    Decline/Flat/Incline/cable flies
    DB pull over/barbel pull over

    4 set of 8-12 for each
    Rotate these every other week
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  9. #9
    QB Groundhog2109's Avatar
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    Originally Posted by Goat_187 View Post
    I just did 190x8 last workout on my last set.
    train for strength (4-6 rep range) until you get to at least 235-245, then train for hypertrophy (8-12 rep range). u still have a lot of strength potential
    .:MiscMarioBrahs:.

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  10. #10
    Registered User Goat_187's Avatar
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    Originally Posted by Groundhog2109 View Post
    train for strength (4-6 rep range) until you get to at least 235-245, then train for hypertrophy (8-12 rep range). u still have a lot of strength potential
    So the 5x5 that alot of people do? This will get me the size?
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  11. #11
    aaa **** ;) GettinBig1989's Avatar
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    Originally Posted by sm34459 View Post
    What does your whole routine look like? I always wanted to do a 5-day split like this but I couldn't figure out enough exercises to do.
    ok here it goes, btw i do pull ups 4x8-12 every other day for warm so im not gonna write it in.. and throws in a couple exercises for abs every other day..

    Chest:
    flat bench 4x8-12 <<< will go for all others
    incline bench
    decline bench
    flat flyes
    incline flyes
    pull overs
    and the smith machine flye

    Back:
    Bent Over Barbell Row
    2-3 smith machine exercises idk whats it called...
    Wide-Grip Pulldowns Behind The Neck

    shoulders:
    behind neck barbell press
    standing front barbell press
    dumbell shrugs
    standing one arm side raises
    sitting chest to knees, raises (the back shoulder part)
    smith machine for the back shoulder part
    sorry for the dumb names i just tried to describe it bc idk what they are called..

    legs:
    squats
    lunges
    sitting extensions
    laying on stomach leg curls
    standing calf raises
    sitting calf raises

    arms:
    ugh idk the names lol i do 5-6 exercises for bi's and tri's
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  12. #12
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    Originally Posted by Goat_187 View Post
    So the 5x5 that alot of people do? This will get me the size?
    Yea it should..lift big to get big..
    .:MiscMarioBrahs:.

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  13. #13
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    So everybody is saying they work out a muscle group once a week, would it be bad to work it out twice a week?
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  14. #14
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    More work does not equal better. Focus on strength, the size will come
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  15. #15
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    Bench as if it were monday; everyday.
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  16. #16
    fitness intelligentsia ACslatering's Avatar
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    go heavier

    first set should make you break a sweat

    i personally do 5x5 - 5 sets of 5 reps, most punishing exercise cure for any body part.
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  17. #17
    Registered User ugerti's Avatar
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    Cool, will do research thanks!
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  18. #18
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    Originally Posted by Groundhog2109 View Post
    train for strength (4-6 rep range) until you get to at least 235-245, then train for hypertrophy (8-12 rep range). u still have a lot of strength potential
    Hypertrophy includes both myofibrillar and sarcoplasmic hypertrophy. Myo- increase mainly in actual strength as seen in Olympic weightlifters. Sarco- increase mainly in size of muscle and less in strength as seen in bodybuilders.

    More reps, less weight= sarco
    More weight, fewer reps= myo
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  19. #19
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    Originally Posted by NISMO270 View Post
    Hypertrophy includes both myofibrillar and sarcoplasmic hypertrophy. Myo- increase mainly in actual strength as seen in Olympic weightlifters. Sarco- increase mainly in size of muscle and less in strength as seen in bodybuilders.
    You bumped a 4 year old thread for your first post? You're gonna be red in about... Now.
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  20. #20
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    Originally Posted by gMark View Post
    You bumped a 4 year old thread for your first post? You're gonna be red in about... Now.
    On a side note, mind-blown that people are actually giving advice on the Misc instead of trolling.
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    Registered User rpaul92's Avatar
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    Originally Posted by gMark View Post
    You bumped a 4 year old thread for your first post? You're gonna be red in about... Now.
    lmao didnt even notice that til about... now
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    You get a great pump doing pushups, and you have full control. Don't do them fast, and if you vary your hand position, you can control what part of your pecs you hit. You can feel it right when you're doing the pushups. I do 3 sets of 50 twice a week. I also throw in some incline presses for upper chest.
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    Registered User Redfish225's Avatar
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    Originally Posted by Red_Juice View Post
    I'd try and aim for a 600 bench press with 2 reps at first. You might need to increase you protein and animal pak intake to get this far.

    Obviously I wouldn't do to many reps because you don't want too much size, just the underlying muscle and protein carbohydrate complex tissue that allows for explosive strength.

    If however you feel your gains are not coming, mix the diet a bit to include some passion fruit and pumpkin seeds in order to pick up your gluconticyamine levels. This will help with doing low reps on 40lbs weighs while allowing you to make incredible gains in the strength (and size) of your lower back and traps.
    Don't forget 3 sets of chest bubblers and eating ground ham bones for breakfast.
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    Registered User RunThenRunMore's Avatar
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    Chest twice a week, one session work up to 4 sets of 8 on bench press and the other session work upto 3 sets of 3.
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    edit: that's what I get for not looking at the finer details.
    Last edited by jaries12; 08-22-2013 at 08:24 AM.
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    Thick. Tight. Solid Ready4War's Avatar
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    strong bump
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    Originally Posted by gMark View Post
    You bumped a 4 year old thread for your first post? You're gonna be red in about... Now.
    wow your a loser, you can get negged as well as him
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