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DRU
Moderator (22964posts)
7/17/2006 12:53:00 PM
i dont get it.
i hit my chest with so much intensity and im pretty sore for 2 days after.
i go heavy and i go light.. i mix it up every few weeks.. my strength keeps going up but i still have a fcking flat brad pitt chest.
what gives?
i know genetics plays a big part but still.
i want a kcirtap chest.
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7/17/2006 1:07:00 PM
try steroids
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7/17/2006 1:08:00 PM
Lol
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7/17/2006 1:18:00 PM
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7/17/2006 1:20:00 PM
^^ it's true your muscles may not have enough time to rest and rebuild so you're actually hindering growth
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7/17/2006 1:34:00 PM
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7/17/2006 1:34:00 PM
Here is the workout for you:
Phase 1 (1-4 weeks)
Day 1 - Dumbbell Single arm Bench press, Dumbbell incline brench press.
Day 2 - Suspended pushups, Dumbbell incline flys, Parallel Bar dips, Side-lying single arm external rotation.
Phase 2 (weeks 5-8)
Day 1 - Barbell Bench Press
Day 2 - Weighted pushups, Cable Lying fly, Seated single arm External Rotation.
This will build a defined Chest, Trust me.
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7/17/2006 3:44:00 PM
genetics play a big role too. workouts can only take you so far.
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7/17/2006 5:55:00 PM
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7/17/2006 7:11:00 PM
genetics CAN limit your shape and defenition of your chest no matter how many exercises you give it
its like biceps peaks.....some people dont have any or smaller peaks in their genes. some freaks have 3 splits in their biceps.
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7/17/2006 7:14:00 PM
Also if you have a sunken chest an operation may be your only option.
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7/17/2006 7:23:00 PM
seriously, I've heard that you gotta work the incline press to get good results.
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7/17/2006 7:24:00 PM
If you're skinny that's the biggest you're gonna get! The only way to get big naturally is to eat and eat and eat! You probably think you're eating lots now but you gotta eat bigger portions and more consistently. For skinny guys that's the only way to gain weight unless you hit the juice!
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7/18/2006 5:20:00 PM
I'm of a similar build and I find that my body responds best when I pack in as much as possible into a 60-80 minute workout. I try to do every body part in only three days at the gym to give myself enough rest. When I used to do any more than that per week I found that it would take me much too long to gain. So, I also pack in my tricep workout on my chest days.
My chest only responds to three sets of 4-6 reps of lying dumbell flys, lying dumbell incline flys, close and wide grip bench press, close and wide grip decline and incline bench press, bent forward cable crossovers, flat bench cable crossovers and the peck deck. I shoot for all of this but I gauge how I'm feeling at the end to see whether or not I have enough left for the cable portion.
Chest is difficult because you have to make sure you work the upper, middle, and lower portion of the chest as well as the inner and outer portions. If you have a sunken chest to begin with, you can't expect to have bulging man tits unless you want to wimp out and take roids.
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7/18/2006 6:10:00 PM
if doing 100 exercises for a smaller body part has worked for you then by all means keep at it.
the chest is pretty much as fat elvis said 3 parts, upper, middle and lower.
do ONE exercise with intensity for 3-4 sets not including a warm up for each part.
rest and eat your face off.
if your going with enough intensity and the proper form thats all you need for growth, no matter who you are.
if your just looking to bulk up then dont do the isolation exercises and stick to compound movements......
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7/18/2006 8:33:00 PM
FAO: Lil Dave
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7/18/2006 8:52:00 PM
I'm on my third round of the MM2k Bench program... each time I've done it my chest has gotten noticably bigger, not to mention each time shooting my bench up 25ish pounds.
It takes seven weeks or so and kicks some serious ass... google it if you haven't tried it.
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7/18/2006 9:05:00 PM
I find I get the best results from lifting heavy, as heavy as I possibly can and still be safe. First is flat bench dumbell press, followed by incline bench flyes, then incline press on a Hammer Strength or other machine. Finish it off with a few burnout sets on the pec deck.
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7/19/2006 12:25:00 PM
If you have a swimmer's or long distance runner's build then you likely have more slow twitch muscle fiber than fast twitch. Take advantage of that by creating the most intense workout as possible taking as short of breaks as possible. That's why I go apesh!t for an hour or a little more starting with the most compound and heaviest movements and working my way down before the cortisol starts working against me.
Afterwards I have an ultra low carb whey isolate shake with added malodextrin, ground oats, fish oil, b-vitamins, vitamin c, and alpha lipoic acid to curb the cortisol and free radicals.
You'll likely need as much rest as possible too. That's why I do chest triceps, shoulders forearms legs, back and biceps on three seperate days. Lately I haven't been putting as many hours in at the gym but I've been eating as much as possible and have been putting on the 10 lbs I lost to a broken rib from karate extremely quickly.
Just remember to weight train for your body type and dont be afraid to try new things.
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7/19/2006 5:51:00 PM
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DRU
Moderator (22964posts)
7/19/2006 9:46:00 PM
my diet involves lots ofs carbs and protein.. i eat 6+ times a day.
my tri's and shoulders are fine..
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