Im focusing on gaining more chest mass before the summer. Here's my current routine, tell me what you think, feel free to throw some other good mass gaining routines at me cause ill be needing to change mine up soon.
Incline Dumbbell Press 3 sets 8-12
Seated Machine Press 3 sets 6-10
Flat Dumbbell Press 3 sets 6-10
Chest Dips 3 sets
I train chest once a week.
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03-10-2010, 09:45 PM #1
Trying to add chest mass. Rate this routine plz
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03-10-2010, 09:47 PM #2
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03-10-2010, 09:49 PM #3
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03-10-2010, 10:04 PM #4
I actually really like the feel of the machine press from time to time, currently adding weight with it and getting a good mind-muscle connection so im gonna keep it at least for another week until I change my routine again. I focus on free weights mostly. So you guys really think I need flys? Theyre just not that great of a mass builder and I figure dropping them and adding more presses will help me gain mass faster...already pretty developed so I need all the help I can get to force my muscles into growth.
Last edited by henmaniac87; 03-10-2010 at 10:20 PM.
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03-10-2010, 10:06 PM #5
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03-10-2010, 10:11 PM #6
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03-10-2010, 10:11 PM #7
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03-10-2010, 10:13 PM #8
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03-10-2010, 10:21 PM #9
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03-11-2010, 05:29 AM #10
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03-11-2010, 12:05 PM #11
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03-11-2010, 01:37 PM #12
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03-11-2010, 02:19 PM #13
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03-11-2010, 03:18 PM #14
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03-11-2010, 03:46 PM #15
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03-11-2010, 05:16 PM #16
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03-11-2010, 07:21 PM #17
+1 for flys. Throw in regular flies and incline flies for sure. Also, I never used to do BB bench, only DB...and I was cheating myself. Maybe you should try some BB Bench.
When I do cable flys I count to 3 on the negative and squeeze really hard on the contraction. It will make you feel horrible, in an amazing kind of way. IMO if you're training chest once a week you should train it until you can barely do a push up, and then do 3 sets of pushups (within somewhat reasonable limits)Last edited by BigJohnny999; 03-11-2010 at 07:26 PM.
"When the apocalypse comes, there's gonna be nothing but smoke and dust. All you granola eating, nonsmoking motherf*ckers are gonna be coughing, wheezing, and whining while I take over what's left. "
"You could leg press, but that's gay" -Mark Rippetoe
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03-11-2010, 09:41 PM #18
Fork Flies are awsome! The ones were you stab your fork into a big piece of meat and fly that sucker into your mouth!
Really all you needed to be doing is making shure your out doing your last work out, even if its just 1 more rep or adding 5 more pounds. As long as you have the basic lifts in your routine and are eating right, and making steady progress on your lifts, the only thing holding you back will be time, and unfortunately no routine or combination of exercises can speed that up. So pick a routine you enjoy and *uckin go at it! Good luck.
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03-11-2010, 10:11 PM #19
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03-11-2010, 11:26 PM #20
Just keep at it, maybe bump it up to twice a week, little less volume. Try FST w. 7 sets flyes or crossovers at the end of the workout. Helped me.
Well, Art is Art, isn't it? Still, on the other hand, water is water. And east is east and west is west and if you take cranberries and stew them like applesauce they taste much more like prunes than rhubarb does. Now you tell me what you know.
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03-12-2010, 03:36 AM #21
No.
You can get huge on
1 set of 20 reps
or
20 sets of 1 rep
or
anything in between
if you get your scheduled reps in good form and add 5 lbs next session. Your program has to be based on the big basic barbell moves in your profile above your goals.
Seriously, you're a buck forty, and you are obsessing about your chest, like a teenage girl. If you are chronically undernourished because you are afraid of a molecule of fat, that could explain a lot.Last edited by jgreystoke; 03-12-2010 at 05:33 AM.
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03-23-2010, 02:29 AM #22
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03-23-2010, 02:31 AM #23
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03-23-2010, 02:36 AM #24
strongly disagree with you on this....you cannot get huge with 1 rep maxes, or 20 rep sets, (unless your hitting a muscle group with lots of slow twitch fibers, like legs).
otherwise 20 reps will make you lose mass, I tried it a year or so ago, it made me lose some size in my back. Got that thickness back and some sticking with 8-12 rep range; it is the best way to train for size. Its scientifically proven, its a fact.Last edited by henmaniac87; 03-23-2010 at 04:04 AM.
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08-12-2010, 04:16 PM #25
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09-16-2010, 04:23 PM #26
- Join Date: Jan 2010
- Location: North Carolina, United States
- Age: 30
- Posts: 166
- Rep Power: 241
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