Give me pecs!

[weppe]

Hi guys

What I need the most right now is my chest in order to get symmetric. And I have problems getting mass/volume since I'm an ectomorph. I eat ~3.2-3.5k cals per day, and I work out 5days a week. I workout my chest once a week, so my question is. Are there any specific exercises that have been proven to increase the size? Should I do splits? Workout my chest twice a week etc?

Thx

[TR4J4N18]

all chest lifts work mate, be patient, you can try working them twice a week i do and many others do and they see good results, persoanlly i do a day with flat and decline chest exercises and day 5 ill do incline exercises

[jbball92]

Hi guys

What I need the most right now is my chest in order to get symmetric. And I have problems getting mass/volume since I'm an ectomorph. I eat ~3.2-3.5k cals per day, and I work out 5days a week. I workout my chest once a week, so my question is. Are there any specific exercises that have been proven to increase the size? Should I do splits? Workout my chest twice a week etc?

Thx

workout your chest 2x a week.

what is your current routine?

[weppe]

workout your chest 2x a week.

what is your current routine?

3x15 Flies with 25lbs-each hand

Incline press 3x15 with 60lbs

Dumbbell press 3x15 with 25lbs each hand

Might wanna add that I have problems reaching fatigue in my chest. Most often my hands are getting too tired before my chest is. And even somethimes my arms cannot hold the weights up, but my chest still could.

[weppe]

Sorry if I explain a few stuffs weird, English is not my main language. And I don't speak in these terms either..

[jbball92]

3x15 Flies with 25lbs-each hand

Incline press 3x15 with 60lbs

Dumbbell press 3x15 with 25lbs each hand

Might wanna add that I have problems reaching fatigue in my chest. Most often my hands are getting too tired before my chest is. And even somethimes my arms cannot hold the weights up, but my chest still could.

if your doing 15 reps I would increase the weight 5-10 pounds. then work your way up to ~10 reps with that, increase weight, etc...

[weppe]

if your doing 15 reps I would increase the weight 5-10 pounds. then work your way up to ~10 reps with that, increase weight, etc...

Alright. Can I keep my routine? These are my favorite exercises I guess, don't like normal bench press really. I benched 155lbs for 4 reps once, but I do not enjoy having it in my routine though..

[BBNobu]

Hi guys

What I need the most right now is my chest in order to get symmetric. And I have problems getting mass/volume since I'm an ectomorph. I eat ~3.2-3.5k cals per day, and I work out 5days a week. I workout my chest once a week, so my question is. Are there any specific exercises that have been proven to increase the size? Should I do splits? Workout my chest twice a week etc?

Thx

I broke through my chest plateau after I added superset and heavy ass weight.

Puts alot of strains on my triceps but they grew so u can try it out.

Heavy dumbbell bench press, incline bench, incline flies, cable crossovers etcs.

[jbball92]

Alright. Can I keep my routine? These are my favorite exercises I guess, don't like normal bench press really. I benched 155lbs for 4 reps once, but I do not enjoy having it in my routine though..

ya that works, dumbell press is actually better than barbell. I would also suggest adding 2-3 sets of dips at the end, but thats personal preference

[weppe]

ya that works, dumbell press is actually better than barbell. I would also suggest adding 2-3 sets of dips at the end, but thats personal preference

Yea sure, but adding dips would interfere with my triceps that I worked out 2 days earlier

[weppe]

I broke through my chest plateau after I added superset and heavy ass weight.

Puts alot of strains on my triceps but they grew so u can try it out.

Heavy dumbbell bench press, incline bench, incline flies, cable crossovers etcs.

Incline flies? That means a machine right? I do my flies with dumbbels though, wonder if that would do difference? ANd about Cable crossovers, do you just use cables, without weight? Thanks

[jbball92]

Yea sure, but adding dips would interfere with my triceps that I worked out 2 days earlier

na ul be fine, 2 days is plenty of recovery . remember your also using your triceps when your doing when your doing incline press and db press.

[BBNobu]

Incline flies? That means a machine right? I do my flies with dumbbels though, wonder if that would do difference? ANd about Cable crossovers, do you just use cables, without weight? Thanks

Lol.

Dumbbell Incline Flies, What you're doing, Do that.

Cable Crossovers with heavy ass weights, gives a good pump man. :P

[weppe]

na ul be fine, 2 days is plenty of recovery . remember your also using your triceps when your doing when your doing incline press and db press.

Yeah that is true . Should I end my chest routine with 3sets of dips, as many reps as I can? Without any assistance? Sorry for being so specific, don't wanna end of doing wrong

[jbball92]

Yeah that is true . Should I end my chest routine with 3sets of dips, as many reps as I can? Without any assistance? Sorry for being so specific, don't wanna end of doing wrong

yep that sounds good.

for your other lifts, try to get 3x10 perfect, then up the weight +5-10bs, and so on. you can also add cable crossovers like BBNobu said too

[OriginalName]

Lol "Ectomorph"

[weppe]

Lol "Ectomorph"

What, midget?

[zipl3r]

work chest twice a week.. change your exercises and rep scheme every week, (I do this and my avi is very old, quite more developed now than in avi)

[Jeffbelittle]

I'm pretty confident that if you increased the weight your lifting and did about 9 reps each time you'd see better progress. I think the best "muscle mass" range that I've heard is 8-12 reps, getting 14 means you're using too light of a weight. 3 sets of 15 means you're really not doing as much as you should.

If it helps, you could do 4 sets, 2 warm up sets 2 working sets.

Your increased time efficiency by doing 7 or so less reps per set would open up time for probably one more exercise, which would just be another way to shock your chest.

[MirinMan]

Drop reps add weight.

12-15 reps is working out your slow twitch muscle fibers.

[Incompliance]

What, midget?

I think he's pointing out that you don't really look like an ecto in your avi.

Also, if you can do 155x4 bb bench, you can probably do way more for your db press. My last chest day I did 50s for 3x8, but I can only do 115x8 with a bb.
You should also lower your rep count and raise your weight.

[OriginalName]

What, midget?

No such thing as body types in regard to metabolism mate, just eat more. And I actually like my height

[weppe]

No such thing as body types in regard to metabolism mate, just eat more. And I actually like my height

So you refuse to believe that scientists have gathered enough information about my body type so that I can say, "hey I'm an ecto and I do not gain as much as others"?

[MirinMan]

So you refuse to believe that scientists have gathered enough information about my body type so that I can say, "hey I'm an ecto and I do not gain as much as others"?

What he means is people are too caught up in body types. (oh I'm an ectopic I'll be small forever or oh I'm an endo I'll never have a 6 pack.) Although to some extent each body type has difficulty with various things. And ecto can still bulk and put on muscle and lots of it. Just like an endo can cut and get shredded. Dietary action is just a must. So I'll come to the point of this message. Phucking eat!

[weppe]

What he means is people are too caught up in body types. (oh I'm an ectopic I'll be small forever or oh I'm an endo I'll never have a 6 pack.) Although to some extent each body type has difficulty with various things. And ecto can still bulk and put on muscle and lots of it. Just like an endo can cut and get shredded. Dietary action is just a must. So I'll come to the point of this message. Phucking eat!

I still feel that 3.500 cals a day is enough for me. And it should get me further.

[MirinMan]

I still feel that 3.500 cals a day is enough for me. And it should get me further.

Well it isn't. Everyone's body is different. Eat more if you want to meet your goal.

[LezPaulEpiphone]

I still feel that 3.500 cals a day is enough for me. And it should get me further.

There's no point getting hung up on body types. If you're not gaining weight, you need to eat more. Doesn't matter if you're an endo/ecto... Same with losing weight; if you're not losing any, eat less.

[OriginalName]

So you refuse to believe that scientists have gathered enough information about my body type so that I can say, "hey I'm an ecto and I do not gain as much as others"?

Lol, you're a funny one. I bet you think pot is bad, and America is amazing. Anyways.

What he means is people are too caught up in body types. (oh I'm an ectopic I'll be small forever or oh I'm an endo I'll never have a 6 pack.) Although to some extent each body type has difficulty with various things. And ecto can still bulk and put on muscle and lots of it. Just like an endo can cut and get shredded. Dietary action is just a must. So I'll come to the point of this message. Phucking eat!

No.

[Jeffbelittle]

Whether you "believe" in what's already been established scientifically has nothing to do with the OP's question. Nor your stance on Marijuana. No International Relations.

I think the "meat" of what anyone useful here has posted on this thread is 15 reps on 3 sets means you could be doing more weight for 8-10 reps. Doing such would probably increase the intensity of your work out, help you build mass and sculpt your pecs, and by subtracting the reps you'll be doing the sets faster meaning you could do another exercise in your routine with the same amount of time. This'll also obviously help your chances of getting the pecs you want.

[weppe]

Whether you "believe" in what's already been established scientifically has nothing to do with the OP's question. Nor your stance on Marijuana. No International Relations.

I think the "meat" of what anyone useful here has posted on this thread is 15 reps on 3 sets means you could be doing more weight for 8-10 reps. Doing such would probably increase the intensity of your work out, help you build mass and sculpt your pecs, and by subtracting the reps you'll be doing the sets faster meaning you could do another exercise in your routine with the same amount of time. This'll also obviously help your chances of getting the pecs you want.

Thanks.