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  1. #1
    Registered User brunogouveia58's Avatar
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    How to improve my chest? it's my weak point

    i have been doing the fierce 5 intermediate upper lower.
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    Registered User air2fakie's Avatar
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    Keep progressing and getting your lifts up. You could add a little more chest volume to F5 but may not be productive. Likely will need to put on a little weight to add some size then cut back down.
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    Registered User brunogouveia58's Avatar
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    Originally Posted by air2fakie View Post
    Keep progressing and getting your lifts up. You could add a little more chest volume to F5 but may not be productive. Likely will need to put on a little weight to add some size then cut back down.
    i've been doing the icf 5x5 for 4 months which has no isolated chest exercise, i recently switched to fierce 5 it may take a while to get results
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    Registered User WolfRose7's Avatar
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    Personally lot's of bench 4x a week with a variety of reps from 2s to 12s has been a fantastic chest builder recently, even while dropping bodyweight
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    Registered User brunogouveia58's Avatar
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    Originally Posted by WolfRose7 View Post
    Personally lot's of bench 4x a week with a variety of reps from 2s to 12s has been a fantastic chest builder recently, even while dropping bodyweight
    so is it good to add 3x12 bench press to the upper and lower a and b? in the upper I already do bench press 3x5-6
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    Registered User air2fakie's Avatar
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    Originally Posted by brunogouveia58 View Post
    so is it good to add 3x12 bench press to the upper and lower a and b? in the upper I already do bench press 3x5-6
    If you want to bench 4x/week you may want to consider a program other than F5 UL, maybe a 4+ day fb.
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    Wha?========== AlexSays's Avatar
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    Benching 4x a week seems excessive.

    The best way to build is always just going to be to eat enough and continue to progress on your bench press/chest exercises, if the weight is increasing then your mass will too. Personally I throw in incline as well as flat bench but I'm not running F5
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    Registered User BeginnerGainz's Avatar
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    Incline bench
    Wide grip bench
    Feet up bench
    Dumbbells bench

    And the mecca of all pushes...

    The hammer strength chest press
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    Registered User Garage Rat's Avatar
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    Looking from a body building stand point IMO you need to work inner and upper chest both of which can be harder areas to develop.
    You need good technique and to be able to feel what your doing in those areas when training.
    One mistake many people make is collapsing the chest not keeping it up when doing the exercises.
    This brings the shoulders into play more and the chest less.
    Low incline DB presses and cable flys standing or seated on incline or flat bench.
    You need to again keep the the chest arched.
    On the flys think upper arms from the elbow to shoulder coming inward keeping tension on the pecs and keep the lower arms out past the elbows like your hugging a tree.
    If those lower arms come in with hands inside the elbows then more tension is taken off the chest.
    Weight is not the first priority here it's feel.
    If your not feeling the area your targeting then you need to adjust your technique.
    Hope this helps,good luck.
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    Registered User WolfRose7's Avatar
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    Originally Posted by brunogouveia58 View Post
    so is it good to add 3x12 bench press to the upper and lower a and b? in the upper I already do bench press 3x5-6
    I would make them variations.
    Larsen, cg, incline all suit a higher rep hype protocol quite well
    Dumbbell variations as well could go in there
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    Registered User WolfRose7's Avatar
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    Originally Posted by AlexSays View Post
    Benching 4x a week seems excessive.

    The best way to build is always just going to be to eat enough and continue to progress on your bench press/chest exercises, if the weight is increasing then your mass will too. Personally I throw in incline as well as flat bench but I'm not running F5
    It's all goal dependant, for a bench focus 4x isn't even slightly excessive.
    If you were wanting to do a lot of overhead work as well, 4x bench might not fit in well.
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  12. #12
    Registered User NomadNA's Avatar
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    I've always subscribed to the philosophy that the pectorals develop best when trained in 3 different push/fly directions: Regular, incline and decline. You can do both presses and flys in all 3 directions. Read other articles for more explanation on the pectoral attachment points if you want to understand the underlying logic.

    That sort of plan wont' really fit into anything similar to your current program. Certainly not well. Which is why its unusual.

    When you're discussing working chest 4x a week, I have always preferred a higher volume 1-2 dedicated chest days a week with alot of volume and diversity on those days. I've certainly read the studies about the 48 hour recovery timing window for muscles but programming 4x a week and hitting all 3 push planes is really difficult. For example if I only did 1 direction per chest day but rotated direction each workout... then theoretically my decline direction might only be getting focused once per week anyways. If you do all 3 directions in 1 day, you will need longer to recover.

    A big reason this type of plan is uncommon, is the volume is really hard to keep up and it can suck progress from other areas. So depending on your goals, you'd probably want to rotate off it.
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    Got the same prob, although not as drastic.

    Lately my arms and back have been gettin bigger than I’d like compared to my chest
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