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2005/01/27, 10:16 PM
for the past couple of weeks ive been really serious about bulking up.. ive been lifting for awhile but i took it to a new level recently. Now ive always had a problem with my chest.. im naturally skinny so building it up is tough for me. Im following the 12 week mass program here on ft but i wanna add another day of chest in there... maybe one day of compound movements (incline barbell press, flat db bench press, incline db press.. thats what ft has).... but would it be beneficial for me to add a day of isolation movements like flys etc.. i would love to develop my upper chest more to .. any advice on this idea? thanks
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2005/01/28, 08:29 AM
To develop upper chest as well as add some serious strength...
Superset1: rest 2-3 minutes between sets
Incline Barbell Press(12*,8,6,4)
Pushups
-do presses then with no rest do as many push ups as you can
Superset2 rest 1-3 minutes between sets
Incline DB Flyes(8,6,4)
Barbell Bench Press(8,6,4)
You'll progress well with one workout a week...however you can compromise by training twice a week some weeks and once a week the other, or take a week off once a 4-6 weeks....to give yourself proper time to heal and recover...
also remember DB flyes are very good for building chest...this is an isolation exercise but you can still go heavy on it...it will just require higher degree of coordination...also remember that flyes are different from presses....so DB flyes should be facing each other and have a motion like you're hugging some1.....
you can also switch it up some workouts and do flyes first to preexhaust chest...
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2005/01/28, 08:34 AM
err forgot to mention ....do 3 main sets of each superset...you might also want to do couple light sets in the beginning with 50% of 1rm.....so 6 sets total....if it's too easy try 4 sets per....8 total...reps used refer to amount u can barely do....so if you can do 40lb DBs for 10 reps rather than 8 then you should increase the weight....push yourself....if you fail at 7 or 5 or 3...that's ok...point is to do no more than those reps...although if you fail by 2 or more reps than your target rep range you might want to drop the weight...
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2005/01/28, 05:08 PM
and old workotu I did looked simlar to menaces
bench press----------cable cross overs
incline press..........decline fly or press
incline flys..........pushups( on top of two dbs)or bewteen chairs.
1st done in 4-5 sets......1st excercises is heavy.....no more than 10 reps down to a 5
the ones after are done 8 reps or more. concintraiting ont he squeeze and contraction of muscle.
next week.......flip the workout.
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My drinking squad, has a cheerleading problem!!
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2005/02/05, 10:29 PM
alright i just tried menace's workout last night... and omg i was never so worn out in my life.. i could barely do 10 pushups after the inclines and for bench i only had 25's on the bar.. i can normally bench 150 10 times and i could barely do 90 8 times!!!.. plus im very sore today something that rarely happends to me after chest days. For all you who post about chest on here.. try this workout (menace's or andrews since they are both similar)
BUMP!
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2005/02/06, 04:06 AM
I am glad it's working for you...it takes intensity to keep progressing...so keep it up....
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2005/02/14, 09:48 AM
I notice yoou guys tend to drop the reps....at the moment I for instance do bench press 10 reps - 5 sets @ 46kg.... and butterflies 4 sets 10 reps @ 46kg twice a week, is reducing the reps as you go through the sets better and why?
I supose the other thing to note about how I do things is that I also do bicep curls and hammers, crunches and leg extension, tricep curls and dips in a superset style (I think!!)
As follows:
Bench press
Bicep curl 11kg
Leg Ext
crunches x 35 @ mo
(all 5 sets) do a set then go to next excercise untill complete all sets.
then
Butterflies 46kg
Tricep curls
Hammers 11kg
Dips
Crunches
(All 3-4 sets)
I also have a day where I work other muscles eg shoulders do this Mon (as above), Tue (the Other 1), rest wed, Thurs (as above) Fri (other 1) sat - sun chill n drink beer!
other stuff (I am about 6'5 and about 220lbs) taking proien shakes and eating more good stuff. Goal is mass gain and I work out at home.
Thanks
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2005/02/14, 10:02 AM
pyramiding is a standard way to progress in your workout for a particular body part and exercise. Your muscles get tired from maxing out at higher reps before you get to low reps, allowing you to use lower weights, yet still use fairly heavy weights and to get to them gradually.
I suggest for maximal mass gain you incorporate exercises such as squats, deadlifts, overhead presses, cleans,...use sets with reps of 6-8 reps ...pick weights which u can do only these reps...if u can do mroe than increase weight...I would also split your muscle groups more efficiently like
Chest/Abs
Legs
Shoulders
Arms
Back
or
Chest/Biceps
Back/Abs
Shoulders/Triceps
Legs/Abs
etc
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