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2005/01/15, 07:07 AM
Hey havent posted in this site/forum for a while been busy:big_smile: Anywho i need help for a routine that will help me build up my chest with a thicker look mainly my lower and outter part of it, i have been trying to work around Dips and flys but it just aint cutting it there it looks ugly compared to the rest of my body:laugh: at least i reckon.. anywho can someone help me with a routine of this!! my legs and back just grow to easy and quick for it:(
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2005/01/15, 07:13 AM
Does it look as round as your butt with the white thong?
Lower and outer...Look at how your pectoral muscle is shaped, it has origins on the sternum and insertions on the upper arm, it doesn't really have a lower, outer area...Your lats make the area under/behind your armpit look wider, your serratus muscle below your pectorals could be brought up a little.
If you just mean that you need a little lift, do some extra decline work on your chest. That might help.
But you could just genetically have a different shape to your pecs...
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An old thought for the New Year - \'If you fall down seven times, get up eight\'
What matters is that you continue on.
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2005/01/15, 07:19 AM
hmm damn that sucks my chest just looks so much weaker then it is lol what would help it become that "thicker" look..? and leave my butt outta this.. wait that aint mine so yeaaa:laugh: so yeah would could help it look thicker? the top of it insertions to upper arm look greater then the lower part, what exactly is the serratus and wheres it located with the chest and whats its function? isnt that what is worked doing pullovers?? anyway questions need answers! thanks for help:D
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2005/01/15, 07:28 AM
You are 17, right? You may just need some muscle maturity, your chest will thicken as you grow.
Serratus anterior is the muscle under your lats and pecs on the side of your body that sort of looks like fingers or ribs. I think pullovers and side bends, some ab work hits it. I will look it up if you want more specific info.
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An old thought for the New Year - \'If you fall down seven times, get up eight\'
What matters is that you continue on.
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2005/01/15, 07:41 AM
soon to be 18 i started working out at 16, anyway i think ill put Heavy dips lean forward and pullovers in front of my chest workout and give it a go for a short while thanks a heap assimmer
Hows this sound...
Dip Bodyweight (warmup) 10reps Slow
Heavy weighted dips - 3 Sets of 6 Rep's
Slight Inclined DB's - 3*6-8
1DB 2 arm hold Pullovers over bench (im assuming thats the standard pullover?) - 3*8-10
Strict incline fly superset with exhausted bodyweight dips -2 sets (flys 10-12 reps and dips = as many as can with bodyweight)
then finish off with 200 Pushups..
hows that sound for chest if its once a week?
(On this same day id prob add biceps and forarms prob have 3 sets of barb curl, 3 sets of db hammer and 2 sets of wrist ext superset with wrist flex
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2005/01/15, 07:49 AM
Sounds like you can do too many push-ups after your workout...don't neglect the compound moves like benching.
I would split the biceps and forearms to a seperate day... up to you, though, you are young have have much energy, grasshopper.
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An old thought for the New Year - \'If you fall down seven times, get up eight\'
What matters is that you continue on.
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2005/01/15, 05:20 PM
i dont usually do pushups after a chest workout cuz im too buggered but i read somewhere it helped someone with there chest (at end)so i thought id add of course id prolly be too tired if i push myself before it hard enough to get 200 out thatll be in a few total sets..
What kind of routine do you suggest for me asimer?
heres what i had in mine
Monday-
Chest/Bis/Fors ( above workout)
Tuesday-
Legs(Squats3sets,Legext/legcurl superset 3sets)
Lowerback(goodmourning 2 sets)
Abs(3sets) then cardio
Wednesday-
Shoulders-50%max milt press for 10 reps warmup, then 2 sets of rotary cuff movement, then 3 sets of heavy miltarypress, then a superset of front/side and back raise for 3 sets
Trap- heavyy barb shrugs for 2-3 reps (my trap grows to easylol)
Thursday ( off )
Friday-
back and tri's
barb rows on a incline bench facing ground * 2 sets
deadlifts * 2 sets
closegrip bench *3 sets
cleans *2sets
db row * 2 sets
barbel tri extention lying *3 sets
Chinsup*2sets
pushdowns *2sets
then next 3 days ( in this case) saturday, sunday and monday be off.. then repeat routine tuesday, weds, thurs, sat and so on..
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2005/01/15, 05:20 PM
i dont usually do pushups after a chest workout cuz im too buggered but i read somewhere it helped someone with there chest (at end)so i thought id add of course id prolly be too tired if i push myself before it hard enough to get 200 out thatll be in a few total sets..
What kind of routine do you suggest for me asimer?
heres what i had in mine
Monday-
Chest/Bis/Fors ( above workout)
Tuesday-
Legs(Squats3sets,Legext/legcurl superset 3sets)
Lowerback(goodmourning 2 sets)
Abs(3sets) then cardio
Wednesday-
Shoulders-50%max milt press for 10 reps warmup, then 2 sets of rotary cuff movement, then 3 sets of heavy miltarypress, then a superset of front/side and back raise for 3 sets
Trap- heavyy barb shrugs for 2-3 reps (my trap grows to easylol)
Thursday ( off )
Friday-
back and tri's
barb rows on a incline bench facing ground * 2 sets
deadlifts * 2 sets
closegrip bench *3 sets
cleans *2sets
db row * 2 sets
barbel tri extention lying *3 sets
Chinsup*2sets
pushdowns *2sets
then next 3 days ( in this case) saturday, sunday and monday be off.. then repeat routine tuesday, weds, thurs, sat and so on..
hows this sound or could u help me create something better?
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2005/01/15, 05:22 PM
opps sorry:cool: accidently double posted, anyway forgot to add im taking barbel bench press out for a while and going to straight dumbell work for a short routine for a change:)
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