|
2002/11/14, 06:24 AM
Im seeing a lot of growth in my biceps and forearms and lats and shoulders but for some reason my pecs just dnt want to grow as fast. i have some shape but not much. Anyone got any tips to help them catch up a little?
Thanks
|
|
|
|
2002/11/14, 06:29 PM
From what you are saying, this is a common problem. If your shoulders/delts are growing, this leads to the common occruance of shoulder benching.There are chest benchers, and shoulder benchers. You may be doing too heavy a weight,and form is not correct, and you are actually a shoulder bencher. By this I mean your front delts and triceps are getting the brunt of the work. If you do not "feel" the reps in your chest when you are doing them, this may very well be the case. The chest is a rather large muscle group,and takes some work. This is one thing it could be. What kind of workout, rep scheme do you use for chest? This can also help alot to determine the best rep amount for you.
|
|
2002/11/15, 04:40 AM
I used to do sets of 20,15,14,12 at home with a 20kg wieght doing excercises such as incline press, flat bench press and dumbell flyes. Now iv started going to the local gym and iv been using the pec dec and bench press there doing sets of 12,6,5,4 because iv started on the 12 week strength and mass programme.
|
|
2002/11/15, 09:21 AM
I noticed a while back that I wasn't working my pecs as much as I should have while benching. What you have to remember is to not let the bar, or dumbells, be lifted from too far down your body. Keep the weight at chest level. **This is very important: Don't bring the weight straight down, let your elbows come down and in in a semi-circular plane when lowering the weight, this will prevent you from using your shoulders too much when raising the weight** If you understand what I'm saying, your chest should be on fire the day after your workout, and perhaps for the next few days. Also, I noticed that I was a hardgainer, and the 6,5,4 thing doesn't work for me. My body responds better when I do very strict reps of about 12-8, but if my reps go too low, it won't do me much good. You may also want to try incline dumbell press, and decline dumbell press. I like dumbess presses because they allow you to work a broader range of the chest. Remember, when you work a body part, make sure it is the one being worked, focus on that one.
--------------
"Some people call it insanity, I call it intensity"
|
|
2002/11/15, 10:05 AM
You may use this method to detemine the rep range that is right for you. Charles Poliquin states this method...Do 1RM, wait 10 minutes, then do as many as you can with 85% of this weight.. The "normal" person will average 5 reps, meaning they have a normal distribution of fast, intermediate, and slow twitch fibers. But a fast twitch person will go as low as 2 reps. If you are in the first category, "normal", then a 9-12 rep scheme is optimal. If on the other hand you are a fast twitch person, lower sets of 3-5 are in order for you for growth. And in the end, make sure you take your shoulders out of the bench and "feel" the chest. I can tell you from experience as i did this for a long time. I got my numbers up quite high, but never got alot of chest developement. Not until I bit my pride and dropped back the weight and concentrated on chest did I start to really develope.
|
|
2002/11/15, 06:39 PM
thanks both of you i will give them a run through and let you know how i get on
|
