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| Training discussion on Big Pecs, within the Bodybuilding Forum; I want to get my chest bigger. I changed my chest workout, i added more weight and less reps hopen ... |
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06-14-2005, 12:46 PM
| #1 |
| Rank: New Member Join Date: Jun 2005
Posts: 6
|  Big Pecs I want to get my chest bigger. I changed my chest workout, i added more weight and less reps hopen that that would beef up my chest here is my workout what am i doing right or wrong. I want my inner and upper part of my chest bigger. I try to concentrate on incline and making my grip closer incline bench warm with 10 reps then 5x5 then drop the weight and do 10 reps with weight i warmed up with Cable Crossovers 5x5 then lesser weight with 10 reps incline dumbell press 5x5 then less weight 10 reps flat dumbell flys 5x5 Bench press 5x5 then less weight with 10 reps Last edited by TotalPackage; 06-14-2005 at 01:38 PM.. |
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06-14-2005, 03:14 PM
| #2 |
| Rank: Member Experience: 7-10 Years  Join Date: Mar 2005
Posts: 425
| you are overtraining |
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06-14-2005, 03:32 PM
| #3 |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,376
Country: 
Gender:  | i second that last opinion thats way to much to be doing your definatly overtraining, cut it down alot |
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06-14-2005, 03:51 PM
| #4 |
| Rank: New Member Join Date: Jun 2005
Posts: 6
| Big Pecs Then what do you suggest my work out should be? Thanks for the feedback. |
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06-14-2005, 05:18 PM
| #5 |
| Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,182
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Gender:  | Here's my two cents. Flyes, cable cross-overs, pushups, ect are only good for either getting a decent pump and/or muscle fatigue. Heavy compound movements are meant for one thing: Size. Every time I workout, I always see one or two on that cable-crossover machine. Sometimes I asked them why the do the crossovers and they say, "To finish off my chest", or my favorite, "I want to shape my chest". The punchline is that if you want a different chest shape, go find a different set of parents because it's genetic. The point is, don't waste your time. Chest- 1. Incline Dumbbell press (I recommend first in your routine because it's I feel the very best for a pronounced chest. People who focus entirely on flat bench have a "tear drop" chest-That means flat. I also think dumbbells for inclines are better because you can get a good stretch at the bottom of the movement, thereby recruiting more muscle fibers into the lift. 2. Flat Barbell press- I recommend a wide grip. Use more of a negative on this one to have more time under tension. 3. Dips- Reps should be higher for this exercise. Try 3 sets of 10-12 with your bodyweight and go from there. Now, 5x5 is a good program and alot of people had great success. My suggestion is to do the first exercise using the 5x5 heavy with 2-3 minutes rest between sets. The second exercise up the reps to 6-8. Dips 10-12. This way you work all the muscle fiber types instead of just II. |
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06-14-2005, 06:12 PM
| #6 |
| Rank: Bantamweight  Join Date: May 2005 Location: New Jersey
Posts: 866
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Gender:  | I thought the upper pec was one muscle (one per side, that is). You cannot target a specific portion of a muscle to train. Therefore, "inclines help the upper chest" is a fallacy. The entire muscle moves as one...you cannot help specify which motor units move the muscle. Or maybe I'm all turned around on the subject. |
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