I am currently lacking a chest, i have been doing a work out where i do one muscle group a day 6 days a week, chest on monday (flat bench, incline db press, pull overs, and flat bench flys) by thursday it feels like my chest is ready to work it out again but i have other work outs to finish and am forced to wait until monday to do my chest again
does anyone have any suggestions on what i should do?
currently i am
mon-chest
tues-bi's
wens-shoulders
thurs-back
fri-tris
sat-legs
sun-break
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Thread: Building a big chest
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03-04-2007, 12:54 PM #1
Building a big chest
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03-04-2007, 01:01 PM #2
D1:Chest/Arms
D2:Legs/Abs
D3:Back/Shoulders
D4:Rest
D5: Repeat D1-D3
Something like that will help you get more work in. Re-arrange it to how you like.
-fuzzCutting Goal : 185-190lbs
11/06/09 : 184lbs
12/06/09 : 189lbs
01/06/10 : 194lbs
02/06/10 : 196lbs
03/06/10 : 195lbs
04/06/10 : 199lbs
05/06/10 : 201lbs
06/06/10 : 198lbs
07/06/10 : 195lbs
"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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03-04-2007, 01:04 PM #3
diamond push ups every night before bed
Misc Survivorman #13
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03-04-2007, 01:07 PM #4
before i used to do it like this
chest/arms
shoulders/back
legs/abs
break
repeat
but i found that i was always exhausted, like i was over working my self or something
and woulnt doing diamond push ups everynight just make my chest over worked? woulnt that be the same as doing a bunch of curls everymight because you want big biceps
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03-04-2007, 01:19 PM #5
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03-04-2007, 01:21 PM #6
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03-04-2007, 01:21 PM #7
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03-04-2007, 01:22 PM #8
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03-04-2007, 01:24 PM #9
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03-04-2007, 01:24 PM #10
Building a bigger chest requires building a bigger body in general. If your chest is not growing that means your not growing in other parts either. So eat good food for growth and you should see an increase in overall size.
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* MISC IT expert *
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03-04-2007, 01:25 PM #11
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03-04-2007, 01:26 PM #12
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03-04-2007, 01:26 PM #13
Yeah thats right, a muscle only grows when its resting, not when its being worked, if you do push-ups of any kind every night your chest would not heal within 24 hours and it would not grow. Also, doing push ups at night is just gonna affect your weight training, negatively.
You want to focus on your chest you hit chest on its own on monday so your fresh. Follow this plan.
Monday = Chest
Tuesday = Back
Wednesday= Legs
Thursday = Shoulders
Friday = Arms
Saturday = Rest
Sunday = Rest
This way you hit your chest on monday, then dont affect your triceps or chest again until thursday giving your chest 72 hours rest, then your triceps will be fresh for shoulders and your chest will also be healed, if not 100%, it'll be pretty much there. Then you hit your arms on friday, Biceps have had 72hours rest from back day and your triceps are only assistant muscles on shoulder day, if you perform your exercises correctly on shoulders they will not be tired.
Then over weekend, rest as much as possible and feed yourself plenty of carbs and protein to repair the muscle and restore your glycogen ready for monday.Last edited by BB is 4 life :); 03-04-2007 at 01:30 PM.
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03-04-2007, 01:31 PM #14
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03-04-2007, 01:35 PM #15
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03-04-2007, 02:20 PM #16
Because having two seperate days for biceps and triceps is a waste of gas money.
-fuzzCutting Goal : 185-190lbs
11/06/09 : 184lbs
12/06/09 : 189lbs
01/06/10 : 194lbs
02/06/10 : 196lbs
03/06/10 : 195lbs
04/06/10 : 199lbs
05/06/10 : 201lbs
06/06/10 : 198lbs
07/06/10 : 195lbs
"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
MY LOG @ http://forum.bodybuilding.com/showthread.php?t=120191531
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03-04-2007, 02:27 PM #17
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03-04-2007, 02:40 PM #18
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03-04-2007, 02:43 PM #19
- Join Date: Jan 2007
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Whats the point of the military making you do high-hundreds of pushups during a day?
Working through pain, im guessing, pushing yourself beyond your limits.
but most people come out of boot camp in the best shape of their lives.“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”
Whenever my dog is sleeping i check to make sure he's still alive CREW
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03-04-2007, 02:52 PM #20
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03-04-2007, 02:54 PM #21
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03-04-2007, 03:11 PM #22
I would suggest doing more Incline/Decline workouts. It should define the muscles in your chest alot more.
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http://forum.bodybuilding.com/showthread.php?p=100613961&posted=1#post100613961
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03-04-2007, 04:23 PM #23
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03-04-2007, 04:39 PM #24
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03-04-2007, 04:42 PM #25
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03-04-2007, 05:02 PM #26
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Another biggie is just to make sure you are properly stimulating your chest on every rep of every exercise and not letting your form degenerate:
http://www.bodybuilding.com/fun/fitshow3.htm"He who exalts himself shall be humbled, but he who humbles himself shall be exalted."
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. "
-MJ
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03-05-2007, 02:50 AM #27
Thats dependant on the person, trial and error is the name of the game, gotta try out different set and rep ranges to find what you work and respond best to.
Anytime you try a new training style, routine, set/rep range or anything to change your training. Give it a minimum of 6 weeks to see changes in strength or size, if you get NOTHING then change to something else, if you get gains, stick with it till they stop then try something new.
That way you can gauge how fast or slow you gain on your new routine compared to the last one you tried.
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03-05-2007, 06:07 AM #28
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03-05-2007, 07:48 AM #29
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