Trying to add chest mass. Rate this routine plz

[henmaniac87]

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.

[SMihill]

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.

Personally I'd toss in some flies

[m_zakarian]

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.

fck the machine press.
try seitching it up with barbell presses everyweek too
one week incline bb, flat db... next week opposite

EDIT": yes and some flyes

[henmaniac87]

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.

[907xxx]

you need to be doing 5 or 6 reps max with some heavy weight

[m_zakarian]

you need to be doing 5 or 6 reps max with some heavy weight

if he wanted to build strength, sure... but he doesnt.

[fouad_123]

add flys

[henmaniac87]

you need to be doing 5 or 6 reps max with some heavy weight

That's not enough reps for maximum hypertrophy tho, that's what Im after. Its all about time under tension...

[henmaniac87]

Ill be adding flys again soon then.......just finished gulping down a 1000 calorie protein smoothie, bed time/growth time

thx guys

[tonni]

weighted dips and bench is all you need , isolation work is good if you already have the mass you are looking for...

[henmaniac87]

weighted dips and bench is all you need , isolation work is good if you already have the mass you are looking for...

Ya, Im liking my routine right now, chest is sore all over and ive been even hungrier than usual lately, which is really damn hungry. I think my chest wants to grow...

[BillabongVolcom]

5 x 5 Flat BB Bench
4 x 8 Incline DB
3 x 12 Incline Fly's or Cable Crossovers

[Music.Ear]

weighted dips and bench is all you need , isolation work is good if you already have the mass you are looking for...

Agreed. Although I would still superset cheeseburgers & oatmeal. Seriously: At 6'0", 145, you have got to EAT.

[Celticwhite]

Add fly's and do every variation possible for your chest. Personally, I really like adding cable crossover's, it really pumps up the chest and you get a great stretch!

[nixter]

Be sure to get full range of motion on your chest movements. DBs and cables are good for this.

[festerbing]

super-set: wide grip flat bench press w/ heavy dumbbell flys,
weighted dips w/ wide grip chin ups.

[BigJohnny999]

+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)

[Soulfly1]

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.

[We Drowned]

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.

Just my opinion and from the look of your pic, it looks like whatever you've been doing works for you.

[Stallionforce]

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.

[jgreystoke]

That's not enough reps for maximum hypertrophy tho, that's what Im after. Its all about time under tension...

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.

[henmaniac87]

Agreed. Although I would still superset cheeseburgers & oatmeal. Seriously: At 6'0", 145, you have got to EAT.

O dont worry about that Ive put on 35 lbs of muscle since I started. Ive got the eating part down!

[henmaniac87]

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.

Im not undernourished...I was naturally very skinny. With my super fast metabolism I just dont gain fat, its not indicative of my diet at all because I eat like crazy. get about 3000 calories a day or more which is quite a bit for a guy my size.

[henmaniac87]

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.

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.

[Genocidal]

Didn't mean to bump an old thread Lol.

[joshrbowman]

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.

Dude throw in some pushups to it too, do like 2-3 burnout sets, and do that pushup exercise with shoulder day too!! look how my chest came out...I done pushups 3x a week when i worked chest on monday, shoulders on wednesday, and legs on fridays...