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2005/01/04, 02:44 PM
My weakest body part.......
just wanna ask all of you if i should try doing chest twice a week.
im drinking protien shakes twice a day not using creatine at the moment (dont have it right now but will get it in few days)
plz help me out
thanx.
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2005/01/04, 04:23 PM
I was going to try and do the same thing but then i thought that my chest is just going to outgrow my other body parts and that just won't look right. Has anybody ever done this?
DX
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2005/01/04, 05:31 PM
are you working to your max for the reps you doing? try to cut down sets and do power sets....2-3 exercises with 3-4 sets each, and 3-5 min rest between the heavy sets...which they all should be....I am not counting those as warm ups...
Also try to do drop sets....on bench or smith machine....so if your max is 225 for example....load up 45s and 4 10s...and do as many as you can...take off 10s, and keep going until you're doing 45s...
Also try floor dumbell flyes....
Try Incline Dumbell Flyes...hugging tree motion...
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2005/01/04, 06:12 PM
what do you mean by weakest? as in size or in strength?
either way flys won't do crap
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/04, 06:55 PM
i will recommend you to go twice a week for a change, worth the try doesnt it?
althou keep in mind you are not going to train it like a bull this two times a week. low the number of excercises:
3 excercises of 3-4 sets is really enough. go heavy monday and thursday.
CHANGING IS THE BEST THING YOU CAN DO.
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2005/01/05, 04:16 AM
you're mistaken Andrew...I did incline flyes as my first exercise for 6 months, i went from 50s for 10 to 120s for 3 reps and soon after my bench exploded as well...it also built me a solid chest...I am not saying that's only thing I did but it's a huge reason why...
I used
3 sets of incline DB flyes
3 sets of incline Bench
2-3 sets of flat bench
it built my overall/upper chest, quite nicely....
flyes are chest isolation movement....but if you go heavy(3-6 reps)it will hit chest very hard...
But this is best for chest mass and less useful for strength...i am sure there are faster ways for strength gains...
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2005/01/05, 08:13 AM
Thanx Everyone for akll that great help
i will try to do chest two times a week for one month and then tell you the results
thanx again
and BIGANDREW ...the "WEAKEST" i mentioned above was for size.......
thanx again
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2005/01/05, 08:28 AM
What i wil do now is
Saturday:>Shoulders/Legs
Sunday:>Chest/Calves
1>Incline Dumbell Presses (4)
2>Barbell Flat Bench Presses(4)
3>Incline Dumbell Flyes (3)
4> Straight Arm Pull Overs (3)
5> Standing Calf Raise
Monday:>Rest
Tuesday:> Back/Forearms
Wednesday:>Chest/Calves
1>Incline Bench Barbell Presses (4)
2>Dumbell Flat Bench Presses (4)
3>Flat Bemch Dumbell Flyes (3)
4>Cable Cross Overs (3)
5>Calf Raise on Leg Press Machine (4)
Thursday:>Tri/Bi
Friday:>Rest
For ONE COMPLETE MONTH (Focusing on chest)
is this Ok
Plz GUide. Thanx
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2005/01/05, 09:52 AM
I'd do chest 1st in week.....and last in week.....i concider sun the 1st day of week
sun chest/bis
mon back
tues off. cardio whatever
wed legs/tris
thurs off
fri chest/ shoulders
sat off/ cardio whatever
so you can fly 120s? but you say you can't bench worth a damn? Just like how you fell over with 225 close stance squats?
if your trying to devolope overall chess mass, as in size, then flys to me are pointless......stick with the basics
here what i'd do.....for my chest on those 2 days
bench press.....warm up......10 8 6 4 2
incline.......8 8 6 4( your already warmed up)
decline db......8 8 6 4( wide arc w/ 3 sec squeeze)
*close db press 3 sets to failure
* hold 2 fairly light dbs lay back as if you woudl to bench them, thouch them together,where they are parrale to one another( hammer grip style) and bench it like that.....this will fly the tris as well as chest, too keep them from rolling on the round sides keep your chest squeezed.
chest/shoulder 2
incline db press ...warm up......8 8 6 6 6( wide arc)3 sec squeeze)
decline bb .....8 8 6 6 6
any fly movement you choise 2 sets failure
mil press...10 10 8 8
*db 21s X4
arnold press 10 10
* you do 7 bent over laterals, 7 side laterals, 7 front raises......rest 30 sec do it aagin.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/05, 09:54 AM
opps wasn't paying attention......switch sun and mondays workouts.......sun back, mon chest or do chest/ shoulder work out on thursday......so you have 2 days to recoup from the other chest day on sat.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/05, 02:26 PM
thanx again bigA
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2005/01/05, 06:03 PM
andrew you're way off...I said I built my chest doing flyes when I had to switch my workout and improve overall upper chest
where did I say I can't bench worth a damn? if you say 380 at 210 is weak bench...then be my guest...and I can flye 120s more than 3 times on incline bench ...that was 1.5 years ago buddy...in about 2 months I'll hit 405...
I also don't think you ever tried it...so why don't you before dismissing it as something that won't work
Like I said falling with 225 squat was loss of balance not being overwhelmed with the weight itself...you never in your life lost balance and fell? in your whole life?.... gg no re
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2005/01/05, 11:06 PM
oh i'm sorry didn't know you actully "max" now.......last post and first I might add was you doing 225 for 21 reps.....and 315 for 5 reps and of coarse your deadlift.
If your going by reps......then if a 12 rep is usually 50percent of your max.......and 225is your 21 rep.......then that should put your max in the 600's should it not?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/06, 01:38 AM
andrew I didn't know you were a comedian....
Yes I switch my routines up...I am sure you have heard of that...
yes the last couple of months my friend persuaded me to start maxing out on bench..now that my shoulder injury is finally healed...and no 225 for 21 reps is not 600...and I am sure I can now do more than that now...reps wise......NFL player I knew did 225 for 43 reps(at NFL combine) and his max is 505...so I am guessing to get to 600 you'd need to bench around 60-80...at least raw...
I am the strongest person at my gym and probably school....so what?12 reps is not 50% either....that's just an ignorant statement...so if I can do 275 for 12 reps...according to you I should be doing 550?....next times save your 'ragging' for some1 else...
what's even funnier is that you said in another thread that one can't be yoked and strong at the same time....yes you can have a 6pack and be strong as hell...Marius Pudzinawskiy or however you spell his name....quite clearly dispels that myth.....I have no trouble having a visible 6pack while doing my heavy lifts.....and I am not those weaklings u said u see who 'had' those 6packs ...don't know...you're just a riot....crack me up with some of your comments....perhaps you should quit lifting and answer your true calling....and become a stand up comedian...
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2005/01/06, 10:45 AM
wasn't he kicked out world strongest man for a drug test for steriods?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/06, 01:17 PM
I think it was for recreational drugs....he used them in his youth...they just recently started testing for steroids....
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2005/01/13, 09:22 AM
i've noticed some good shoulder workouts have helped out my bench
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2005/01/14, 12:00 AM
they do...especially using powerlifting form..I feel quite a bit of pressure/pain in the shoulders...
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