UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - chest

**hackskii** · 14-02-2004, 02:08 AM

MatracaBergFan: if you lean foreward you will hit more chest and less tricep's on the dips.

Here is what I do for chest:
Before I got my shoulder injury and had to back off on the bench I did this.
Barbell bench (this I did first to get my bench up).
3 warmup sets going up in weight (saving myself) then 1 or 2 worksets to failure. This is where I took a lift-off and a spot (no help) and went for it. I set a goal in my head to do and I shot for it. 1-2 worksets are to failure regardless if I got more than 8-12 or not.
Think of picking a weight that you can do 8-12 and then do the workset as many reps as you can. If you get 14 then so be it but always to failure. This you remember to beat at a later time. 2 worksets max. Depending how you feel, 1 workset will be enough.

I then went to bar inclines and did 4 sets. I am warmed up and pre-fetigued at the same time so the strength wont be there but dont worry about it as you (me) are trying to up the bench.

If you want to get the inclines up then just reverse the formula to doing the inclines first and doing the bench 4 sets 8-12 reps.

I am a firm believer in what ever you want to accomplish then do first. All the other lifts will take a back seat to the first lift. This lift will go up at the expense of the other lifts but this is ok if it is your goal.

Other than that cycle your lifts around to not favor one lift over the other. They will all gain together. BUT, If you want to excel in a specific lift then you will have to focus on that lift first and foremost. This will be your main focus. If it is bench then I would not do shoulders or triceps within 4 days of doing my bench.

14-02-2004, 02:08 AM	#22 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,138	MatracaBergFan: if you lean foreward you will hit more chest and less tricep's on the dips. Here is what I do for chest: Before I got my shoulder injury and had to back off on the bench I did this. Barbell bench (this I did first to get my bench up). 3 warmup sets going up in weight (saving myself) then 1 or 2 worksets to failure. This is where I took a lift-off and a spot (no help) and went for it. I set a goal in my head to do and I shot for it. 1-2 worksets are to failure regardless if I got more than 8-12 or not. Think of picking a weight that you can do 8-12 and then do the workset as many reps as you can. If you get 14 then so be it but always to failure. This you remember to beat at a later time. 2 worksets max. Depending how you feel, 1 workset will be enough. I then went to bar inclines and did 4 sets. I am warmed up and pre-fetigued at the same time so the strength wont be there but dont worry about it as you (me) are trying to up the bench. If you want to get the inclines up then just reverse the formula to doing the inclines first and doing the bench 4 sets 8-12 reps. I am a firm believer in what ever you want to accomplish then do first. All the other lifts will take a back seat to the first lift. This lift will go up at the expense of the other lifts but this is ok if it is your goal. Other than that cycle your lifts around to not favor one lift over the other. They will all gain together. BUT, If you want to excel in a specific lift then you will have to focus on that lift first and foremost. This will be your main focus. If it is bench then I would not do shoulders or triceps within 4 days of doing my bench. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.