Amazing Twist in My chest workout caused amazing results

[partaker777]

I recently chose to focus my whole chest workout on my Lower Pecs. I started out with Decline Barbell press, 5x12-15, then Decline Dumbell press 4x10-12. Next was Decline Dumbell flyes 4x12-15 followed by Dips, superset with pushups with feet raised, 3x12-20. The results were amazing. My chest is so full right now! I saw results in 3 days. I'm seeing the difference even when I wear a football Jersey and others are are noticing as well. I dare any to try this. No I'm gonna split my chest workout up for this month. Monday will be upper and Friday will be lower. I'm excited to see the outcome.

[ktothewire]

I recently chose to focus my whole chest workout on my Lower Pecs. I started out with Decline Barbell press, 5x12-15, then Decline Dumbell press 4x10-12. Next was Decline Dumbell flyes 4x12-15 followed by Dips, superset with pushups with feet raised, 3x12-20. The results were amazing. My chest is so full right now! I saw results in 3 days. I'm seeing the difference even when I wear a football Jersey and others are are noticing as well. I dare any to try this. No I'm gonna split my chest workout up for this month. Monday will be upper and Friday will be lower. I'm excited to see the outcome.

Yeah I ended up focusing on my upper chest and saw a big difference rather than trying to hit all 3 spots ; guess you just have to find what works for you.

nice work brah, keep ti up.

[Tommy W.]

If you haven't been doing weighted dips, try those. they're the ultimate lower pec builder. I totally blew up shortly after starting these.

[MichaelCJ]

Good enough for Dorian Yates (and others) ....

Actually, I was meaning just the decline barbell bench press. I don't know about the other stuff. Though weighted dips also work great for me, incidentally.

[koolskool]

I'm doing weighted dips at 60+ lbs for reps.
brb waiting for shirt to explode any day now.

Progress pics op? nohomo

[chubs2496]

Personally ican never get a good workout with my lower chest. I really try to with declines and dips but can't seem to

[aosyn]

kudos man, I try and run lower pecs first in the workout, then everything else. Then I burn out at 185 till fail before I am about to leave on declines. I found out this is the only way I see any results. Build from the bottom up is my motto. To each is own! congrats.

[KingOfLimbs]

Dips never did anything for me except make my RC injury worse. I started doing CGBP and keeping constant tension on my chest instead of locking out on all my exercises and started seeing instant results. Moral of the story, every one is different.

[Roidmonster55]

My chest explodes in decline. It provides a good stretch and the shorter ROM helps with my extremely long arms. Incline was always a struggle for me, as it turns into more of an arm workout for me. My upper pecs lag as a result.

[partaker777]

If you haven't been doing weighted dips, try those. they're the ultimate lower pec builder. I totally blew up shortly after starting these.

I've done weighted dips quite a bit. Being that I'm prepping for my first contest I'm not trying to go to heavy on things like that. That's why I threw in push ups instead for a superset. Push ups thrown in with any chest movement makes a killer workout.
Another vital reason why I don't do weighted dips that much now is because I don't want my triceps getting any bigger than they already are.

[partaker777]

If you haven't been doing weighted dips, try those. they're the ultimate lower pec builder. I totally blew up shortly after starting these.

I've done weighted dips quite a bit. Being that I'm prepping for my first contest I'm not trying to go to heavy on things like that. That's why I threw in push ups instead for a superset. Push ups thrown in with any chest movement makes a killer workout.
Another vital reason why I don't do weighted dips that much now is because I don't want my triceps getting any bigger than they already are.

[partaker777]

My chest explodes in decline. It provides a good stretch and the shorter ROM helps with my extremely long arms. Incline was always a struggle for me, as it turns into more of an arm workout for me. My upper pecs lag as a result.

For you I would strongly recommend incline flyes.

[partaker777]

Good enough for Dorian Yates (and others) ....

Actually, I was meaning just the decline barbell bench press. I don't know about the other stuff. Though weighted dips also work great for me, incidentally.

If you do the decline flyes and twist inwards as you reach the top, as if bringing your elbows together, you will get an amazing pump!

[Roidmonster55]

For you I would strongly recommend incline flyes.

Funny, that's the one I haven't tried yet. I've done incline DB press with similar disappointment. I will give that a shot, thanks!

[partaker777]

Funny, that's the one I haven't tried yet. I've done incline DB press with similar disappointment. I will give that a shot, thanks!

Anytime Bro. Let me know how it works out.

[dex26]

It's fun to add resistance bands to your weighted dips as well. Just focusing on the negatives alone give you a great pump.

[partaker777]

Personally ican never get a good workout with my lower chest. I really try to with declines and dips but can't seem to

Unfortunately, Dips are not for everyone. I love them. I lean forward and blast my pecs to another demension. Another problem with doing this is, people tend to want to descend leaning forward, but as the come up, they want to straighten up into the upright position. This takes the stress off the pecs. Stay leaning forward throught the whole movement.

[partaker777]

It's fun to add resistance bands to your weighted dips as well. Just focusing on the negatives alone give you a great pump.

That sounds like fun. I gotta try it. Thanks.

[partaker777]

Good enough for Dorian Yates (and others) ....

Actually, I was meaning just the decline barbell bench press. I don't know about the other stuff. Though weighted dips also work great for me, incidentally.

Try the decline flyes. They really add a different dimension to your workout.

[Retardo-pex]

I recently chose to focus my whole chest workout on my Lower Pecs. I started out with Decline Barbell press, 5x12-15, then Decline Dumbell press 4x10-12. Next was Decline Dumbell flyes 4x12-15 followed by Dips, superset with pushups with feet raised, 3x12-20. The results were amazing. My chest is so full right now! I saw results in 3 days. I'm seeing the difference even when I wear a football Jersey and others are are noticing as well. I dare any to try this. No I'm gonna split my chest workout up for this month. Monday will be upper and Friday will be lower. I'm excited to see the outcome.

Sounds like you just did a lot of pressing. I wouldn't be surprised if the same results were seen form all flat or all incline based movements considering you think 3 days is enough time to notice anything but DOMS.

Didn't mean for this to seem as dickish as it does, so my bad on that.

[jd2967]

Sounds like you just did a lot of pressing. I wouldn't be surprised if the same results were seen form all flat or all incline based movements considering you think 3 days is enough time to notice anything but DOMS.

Didn't mean for this to seem as dickish as it does, so my bad on that.

Strongly second this.

[partaker777]

Sounds like you just did a lot of pressing. I wouldn't be surprised if the same results were seen form all flat or all incline based movements considering you think 3 days is enough time to notice anything but DOMS.

Didn't mean for this to seem as dickish as it does, so my bad on that.

Thanks for the input. However, I wouldn't get the same results from flat or incline because there would be more stress on my shoulders and my triceps don't get as fatigued afterwhile. Also, the change was a shock to my pecs. If you were to try it, you would understand. Thanks again.

[MarkS51]

I recently chose to focus my whole chest workout on my Lower Pecs. I started out with Decline Barbell press, 5x12-15, then Decline Dumbell press 4x10-12. Next was Decline Dumbell flyes 4x12-15 followed by Dips, superset with pushups with feet raised, 3x12-20. The results were amazing. My chest is so full right now! I saw results in 3 days. I'm seeing the difference even when I wear a football Jersey and others are are noticing as well. I dare any to try this. No I'm gonna split my chest workout up for this month. Monday will be upper and Friday will be lower. I'm excited to see the outcome.

Yeah, another is cable crossovers with the pulleys down at the bottom so you're pulling up and across.

I actually have three chest routines, upper, lower and mid, I cycle through on different chest days.

[Retardo-pex]

Thanks for the input. However, I wouldn't get the same results from flat or incline because there would be more stress on my shoulders and my triceps don't get as fatigued afterwhile. Also, the change was a shock to my pecs. If you were to try it, you would understand. Thanks again.

I get that, but without knowing just how much more effect the other positions actually have on the surrounding muscle groups in your case the argument of placebo could be made. The fact that you noticed results in 3 days was the main point in that particular post ( as in how does one see the effects in 3 days other then perhaps being more sore then they normally would be?)

[partaker777]

I get that, but without knowing just how much more effect the other positions actually have on the surrounding muscle groups in your case the argument of placebo could be made. The fact that you noticed results in 3 days was the main point in that particular post ( as in how does one see the effects in 3 days other then perhaps being more sore then they normally would be?)

Thanks again for your reply. It's quite easy to try to find loopholes in this work out without trying it for yourself. As far as soreness, I didn't say I felt result I said I saw results. My soreness doesn't last for more than 2 days because of my pre and post workout nutritional intake. Yet it was not just me but the guys that were training with me and others that tried the workout realize that their chest was fuller than it was before they tried the routine. I have guys emailing me from my old neighborhood and some other places that are loving this routine and are using it as an alternate to their regular chest workout. So I don't really have to go into all of the debating about the routine and the fact that I saw a results. The fact is that people who had questions about it tried it and loved it.

[Retardo-pex]

Thanks again for your reply. It's quite easy to try to find loopholes in this work out without trying it for yourself. As far as soreness, I didn't say I felt result I said I saw results. My soreness doesn't last for more than 2 days because of my pre and post workout nutritional intake. Yet it was not just me but the guys that were training with me and others that tried the workout realize that their chest was fuller than it was before they tried the routine. I have guys emailing me from my old neighborhood and some other places that are loving this routine and are using it as an alternate to their regular chest workout. So I don't really have to go into all of the debating about the routine and the fact that I saw a results. The fact is that people who had questions about it tried it and loved it.

That's exactly my point though. I'm not nitpicking or looking for "loopholes" in your workout. I'm quite plainly saying if you are claiming to have "seen results" within 3 days of starting this type of training it is 100% placebo and in your mind, the human body does not add visibly noticeable amounts of muscle in a timeframe where hours is still an acceptable measurement.

The way you choose to train or advise others to train does not effect me personally, and I never even said anything negative about it, but you reply to me as if I were an atheist attempting to get you to doubt your faith.

[MissJennie]

Thank you for this thread!

[Krayg]

Weighted dips is a mean workout. Started doing dips recently and its already looking better plus it gets my chest sore. Never really done decline bench but I should just to mix things up.

[partaker777]

That's exactly my point though. I'm not nitpicking or looking for "loopholes" in your workout. I'm quite plainly saying if you are claiming to have "seen results" within 3 days of starting this type of training it is 100% placebo and in your mind, the human body does not add visibly noticeable amounts of muscle in a timeframe where hours is still an acceptable measurement.

The way you choose to train or advise others to train does not effect me personally, and I never even said anything negative about it, but you reply to me as if I were an atheist attempting to get you to doubt your faith.

You know something, you are absolutely right, and I apologize. My reaction do come off overly defensive. My objective is not to come off that way, but to share, hoping that it might help others. Again, please forgive my response.