filling out chest...

[Forumite]

- Incline db press __________ 3
- Incline bench press _______ 3
- Decline bench press _______ 3
- Pec deck ________________ 3

I do chest twice per week on Weds and Sat. Maybe I should just break those down into 2 different workouts on 2 different days?

I just dont feel anything doing only what you listed.

[-Lucifer]

I do chest twice per week on Weds and Sat. Maybe I should just break those down into 2 different workouts on 2 different days?

I just dont feel anything doing only what you listed.

I don't know man. I prefer to work my chest once a week because it takes time to recover.

See how it goes for you.

[theshoupguy]

Also if you do cables dont stop when your hands meet, but instead cross your hands over each other, alternating the hands on each rep. This creates possibly the best burn I've ever felt as far as chest goes.

I've been looking for a little change in the cable flyes... I'll have to try this one out.

[Forumite]

I don't know man. I prefer to work my chest once a week because it takes time to recover.

See how it goes for you.

And you get that out of 12 sets? I'm not questioning you, still kinda new to this. You're about 30 pounds heavier than I am and I'm sure you lift alot more but for me I dont even start to feel anything until I'm finished with all the presses and cables. Never sore the day after.

[-Lucifer]

And you get that out of 12 sets? I'm not questioning you, still kinda new to this. You're about 30 pounds heavier than I am and I'm sure you lift alot more but for me I dont even start to feel anything until I'm finished with all the presses and cables. Never sore the day after.

Depends on how you workout. I go to failure with every set, even pec deck. When I do 12 sets, I make sure they bombard my chest.

Oh btw, when I was new to lifting, I used to do 20 sets for chest.

[Saku39]

After awhile I think it's just a matter of size & bodyfat...then you can start worrying about inner, outer, upper & lower. At your height & weight category I think the only way to have a great chest would be having a very low bodyfat percentage.

So I would say focus on gaining mass, then reducing your bodyfat a bit. The lines that were covered up by fat start to show it was there all along. I think the training specific regions of chest & biceps would be for more advanced categories. Adding fifteen or twenty pounds of muscle over your whole body & emphasizing this area with a variety of exercises I believe will do better for your titties, arms(or any muscle) than any wonder exercise.

However, I think its ridiculous to say you can't emphasize certain parts of a muscle, like many people who follow the pure, dry sciency methods in the forums. Far too many real life experiences seem to negate those ideas. Why is it that doing certain angles, exercises & variations shift the tension & burning sensation to different portions of the same muscle(and by that I mean I'm not talking about something broad like "Legs", but a specific muscle group)?? I think there is a place for this type of training, but its more for people who are at or near competition level bodybuilding.

[DEUCE518]

Decline/Incline/Flat bench X3
+
Incline/Flat Flies X2
+
Cable Crossover X3-5
+
Pec Deck X3
+
Weighted Dips X3
=
20-22

You may be over training your chest. This is about twice as much work as I do for my chest on Monday's.

Just my opinion but if you're doing the pec deck you don't need the cable crossovers and vice versa.

here's what mine looks like:

(First you must know that before I started this routine I had just finished a 12 wk routine that was similar but I needed to switch up some of the exercises and the amount of sets.)

FB- 7x5
Dec B- 3x8-12(failure)
Inc Fly- 3x8-12(failure)

13 sets, and still that is pushing it.

this workout is for strength first, then hypertrophy. In the past 8 wks I've seen my bench rise almost 15 lbs.

happy lifting

[zildjian_4]

do a search, read the science, look at the anatomy. you'll soon find that inner/outer chest doesnt exsist and most of those that really push the issue here are basically trolls that go around repeating themselves and ignore all the facts

do a search, read the science, youll soon find out that youre wrong. compartmentalization hypothesis. and as soon as i switched from DB flies to cable flies, my middle chest started to fill in, why? because there was resistance at the end of the move, where i really had to just squeeze it.

After awhile I think it's just a matter of size & bodyfat...then you can start worrying about inner, outer, upper & lower. At your height & weight category I think the only way to have a great chest would be having a very low bodyfat percentage.

So I would say focus on gaining mass, then reducing your bodyfat a bit. The lines that were covered up by fat start to show it was there all along. I think the training specific regions of chest & biceps would be for more advanced categories. Adding fifteen or twenty pounds of muscle over your whole body & emphasizing this area with a variety of exercises I believe will do better for your titties, arms(or any muscle) than any wonder exercise.

However, I think its ridiculous to say you can't emphasize certain parts of a muscle, like many people who follow the pure, dry sciency methods in the forums. Far too many real life experiences seem to negate those ideas. Why is it that doing certain angles, exercises & variations shift the tension & burning sensation to different portions of the same muscle(and by that I mean I'm not talking about something broad like "Legs", but a specific muscle group)?? I think there is a place for this type of training, but its more for people who are at or near competition level bodybuilding.

absolutely agree.

[lithographer]

I am fairly new to body building. This is my first post, so I'm hoping I don't come across as an idiot.

Speaking from my personal experience, I have noticed while doing incline that if the angle is too steep, it works the shoulders more than the upper chest. If the bench is adjustable, I suggest lowering it a notch and giving that a whirl. This worked wonders for me.

[hulkinout]

I'd recommend any single-arm fly where your arm crosses the middle of your pecs at the peak contraction. Always helps bring out that inner separation on me. I prefer cable or machine flies for this as there's a lot of tension at the peak; I can't recreate that sensation nearly as effectively when using a dumbbell.

[silverlightning]

i think genetics as to do with how the chest looks. more round, square, etc.

I know Ronnie has been Mr. O. but he needs to take some courses on articulation. Can't really understand what he's saying.

[silverlightning]

I was just thinking about my charles was saying in episode 3. I've been working my front delts to much on incline by going wide grip and bringing the dumb bell to low. will change next chest training day.

[JOSEF RAKICH]

I do chest twice per week on Weds and Sat. Maybe I should just break those down into 2 different workouts on 2 different days?

I just dont feel anything doing only what you listed.

What DL said, the chest is a bigger muscle it takes longer to recover.

And you use high volume so it would probally be best to only train your chest once per week. Smaller muscles like calfs or biceps you can train 2x a week, as they can recover much quicker.

[Soulfly1]

From your picture I think your chest overall lacks size, no one point seems to stand out, lower or upper. I think instead of focusing on one part of your chest you should just keep focusing your efforts on building your whole chest. Once you reach your goal weight than I belive you should start focusing on bringing up the lagging parts of your chest. Thats just my opinion take it for what its worth.

[zildjian_4]

What DL said, the chest is a bigger muscle it takes longer to recover.

And you use high volume so it would probally be best to only train your chest once per week. Smaller muscles like calfs or biceps you can train 2x a week, as they can recover much quicker.

id have to disagree here, the chest is a smaller muscle when you compare it to your back, legs etc. IMO most people can do chest 2x a week, personally i dont like to because it messes with the whole schedule. it also depends what your rep scheme is, if youve got high volume then 2x a week may not be the way to go, if your going for strength, low reps, then ya, 2x a week is often possible.
and i train my calves every other day lol...

[Forumite]

id have to disagree here, the chest is a smaller muscle when you compare it to your back, legs etc. IMO most people can do chest 2x a week, personally i dont like to because it messes with the whole schedule. it also depends what your rep scheme is, if youve got high volume then 2x a week may not be the way to go, if your going for strength, low reps, then ya, 2x a week is often possible.
and i train my calves every other day lol...

I try to keep my weight high and reps in the 5-10 range.

[-Lucifer]

I try to keep my weight high and reps in the 5-10 range.

Again, depends on your intensity. If you do high intensity workouts 2x a week then there is a chance you'll over-train. Experiment and see.

[stateprop.Jeezy]

http://gasparinutrition.chapmanmedia.../episode1.html

starts about 1:50

[mavven]

I have been experiencing the same issue with my inner chest. I saw one of the pro bodybuilders (can't remember who) doing cable flys without the handles... I tried it, and all I can say is WOW! you get great range of motion, it burns like hell and it hits the inner peck with furry... I have seen great results doing it this way... You can't go to heavy because you are just holding the ends of the cables, but man the pump you get... Give it a try and let me know how it feels...

[JOSEF RAKICH]

id have to disagree here, the chest is a smaller muscle when you compare it to your back, legs etc. IMO most people can do chest 2x a week, personally i dont like to because it messes with the whole schedule. it also depends what your rep scheme is, if youve got high volume then 2x a week may not be the way to go, if your going for strength, low reps, then ya, 2x a week is often possible.
and i train my calves every other day lol...

Yeah but i was comparing it to calfs and biceps, anyway chest is still classed as a big muscle, and still needs more time to recover. 2x a week is fine as long as you dont do high volume.

Yeah calfs respond best to alot of hell train them 24/7

[hulkinout]

I have been experiencing the same issue with my inner chest. I saw one of the pro bodybuilders (can't remember who) doing cable flys without the handles... I tried it, and all I can say is WOW! you get great range of motion, it burns like hell and it hits the inner peck with furry... I have seen great results doing it this way... You can't go to heavy because you are just holding the ends of the cables, but man the pump you get... Give it a try and let me know how it feels...

Did you try this with both the low cables as well as the high? If you haven't you should.