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  #1  
Old 11-26-2008, 11:57 PM
inmate inmate is offline
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Default Questions about Chest training

I really need help on getting bigger chest. One question that I have is: Do you want to do more reps or go heavy when doing chest? I see people doing (10, 8, 8 6), is this mean that they go light on first few sets? But I won't get the pump if I go light. I need help.

My chest day:
Benching:
135lbs (10 reps)
145lbs (7 reps)
150lbs (3 reps)
150lbs (3 reps)
150lbs (2 reps)

I also do incline db. My only problem is that my benching is not getting stronger!!! Help!!!
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  #2  
Old 11-27-2008, 02:20 AM
mad matt mad matt is offline
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What does the rest of your routine look like?
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Old 11-27-2008, 05:07 AM
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Don't judge a workout by the "pump" or the "feel". It is not a good indicator of the effectiveness.

I would say if you stay below 12 reps or so you would be in size gaining territory. Getting down closer to 5 reps or less is more like strength training. There is no definately boundary so dont' take those numbers as a solid rule. Its more like:

Higher reps --> Size (to a point)
Lower reps --> Strength

Hope this helps,

IW
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Old 11-27-2008, 05:35 AM
mad matt mad matt is offline
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Im just abit confused about this Iron worker (im in dumb ass mode). If im doing 5reps and its strenght training does that mean im not gaining size??? Sorry i know this is not my thread.
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Old 11-27-2008, 06:31 AM
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Quote:
Originally Posted by mad matt View Post
Im just abit confused about this Iron worker (im in dumb ass mode). If im doing 5reps and its strenght training does that mean im not gaining size??? Sorry i know this is not my thread.
I for one don't belive that to much,
like he said its not a solid rule. I have kept most of my reps fairly low and have put on some noticable size. I belive it has to do with how much effort is put into to it (to a certain point) look at pictures of alot of powerlifters, to me some look like bodybuilders, and some of the others look like if they did a good cut, they would look like BB'ers and from the little that I know about powerlifting most keep thier reps in the low range
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Old 11-27-2008, 07:39 AM
mad matt mad matt is offline
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Well that makes sense thanks.
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Old 11-27-2008, 09:10 AM
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Matt, there are other factors at play as well. Doing 5 reps can generate a different effect depending on how you use it. A 5x5 is different than a 1x5, 3x3 is different than 9 singles, etc. Reps are one tool in the toolbox and depending how you use them you will get different results. Other tools in the toolbox would be things like intensity, sets, rest time, etc. You can't build much with just a hammer lol.

If you seperated mass and strength based solely on reps, then 5x5 would be more strength oriented and 3x8 would be mass oriented. But if you counted the reps, the 5x5 would be more total reps than the 3x8...Quite the paradox
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Old 11-27-2008, 09:22 AM
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Like I said, don't take it as a solid rule but more of a guideline. There are alot of other factors that contribute like Kane pointed out.

IW
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Old 11-27-2008, 10:32 AM
mad matt mad matt is offline
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Thanks Kane, sorry inmate for stealing your thread, i need to read more books.
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Old 11-27-2008, 11:16 AM
inmate inmate is offline
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Quote:
Originally Posted by mad matt View Post
Thanks Kane, sorry inmate for stealing your thread, i need to read more books.
No it's fine. I like to hear all your inputs.
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