chest workout - UK-Muscle Body Building Community

danielk · 14-04-2004, 06:44 PM

hi im natural and i wanna build my chest all up in mass at the same time . im going through a bulking up cycle now .
i want a chest workout that hits the chest hard , make big size gains but with out the risk of overtraining.
i also train tri's after chest,
i was think of doing ,
chest press- 5 sets
flys- 3sets

incline bench press - 4 sets
incline flys - 3 sets
i was thinking of super seting these ????like german volume traing doing 5 sets of 5 reps , what do you guys think any suggestions
my reps are lowish like 8,6,6,6

T-man · 14-04-2004, 10:27 PM

I think 15 sets for chest is to much mate.

For chest I currently only do 4 set of flat bench (after a light warm up) thats it and I am making good progress.

If you are trying to bulk up then I would not do to much just stick with the basics.

**hackskii** · 14-04-2004, 10:35 PM

Hi, I feel that you are overdoing it for bulking especially, how about this:

Chest
Bench 4 sets 8-12 or 5X5s (those are good for bulking and strength)
Inclines 4 sets 8-12 or 5X5s
flys 2 sets after a good pump to stretch the fascia out and for shaping.

Triceps:
bar dips 4 sets (with weight if you do more than 15 on your own).
Close grip bench 4 sets. If you decide on doing close grips then drop the flys as this will overtrain your chest. Bar dips hit the chest as well. You could drop a set each of the dips and close grips as the triceps will be pre-fetigued from the chest workout.

The reason I suggested these exercises is because when bulking I would stick to compound exercises. Going heavy will promote good dense muscle growth.

danielk · 15-04-2004, 09:03 AM

what about this then
chest press 4 sets
incline bench press 4 sets
flys 2
incline flys 2 sets

tricep pulldowns 3 sets
tricep machine pushdowns 1 set

**hackskii** · 15-04-2004, 05:00 PM

I know you are stuck on the flys but they will do nothing to bulk you up.
If you put more intensity into your pressing movements and less on the shaping movements then you will see better results in size and strength.
There are 3 heads to the tricep. The whole tricep can be worked with a combination of 3 exercises
Pushdowns/dips
closegrip bench/skull crushers
standing french presses.
With the above exercises the whole tricep can be hit.
I suggested the dips over the pushdowns as they are more of a power exercise.
But it is your call. For bulk choose compound exercises. For shaping choose isolation exercises. This is usually done on the cutting phase of diet to avoid overtraining with the heavy compound exercises.

philipebrown · 15-04-2004, 05:15 PM

10 - 12 sets per bodybart

3-4 sets incline dumbell press
3-4 sets Decline Bench Press
3-4 sets Dips or Cable crossovers

**big pete** · 16-04-2004, 11:47 AM

if your natural, personally.......

flat bench flyes 4x15 reps for a weight that is increasing each time. so 1st and 2nd set shouyld be easy. 3rd very hard, and 4th should be failing

then incline bench 3x8 heavy as poss

dips 3x8

only tricep work really needed after that would be either close bench for 3 sets or skullcrushers for 3 sets

reason for doing flyes first is that it helps pre-exhaust the chest. so that when you move onto the pressing you are making sure that the chest fails before the triceps do. a failed chest is a worked chest. if your triceps fail first, then your chest isnt being worked enough to grow.

then, after chest is fried, your tris dont have much more left in them. if you overtrain your tris, they havent a hope of growing. triceps make up 2/3 of upper arm mass.

thats only personal, i dont go for long sessions that have hundreds of reps.

Killerkeane · 16-04-2004, 12:25 PM

good job pete, makes sense. Is that right that triceps amount to 2/3 of upper arm mass?

**big pete** · 16-04-2004, 12:38 PM

its about that. not far off

Panthro · 16-04-2004, 12:48 PM

Quote:

Originally Posted by big pete

thats only personal, i dont go for long sessions that have hundreds of reps.

and that is why "big pete" is big. Less IS more!!!

Good workout there aswel from pete! definately give it a go!

**big pete** · 16-04-2004, 01:01 PM

cheers panthro. good to have the backing of big bro's.

right behind you now. 118kg no slin, less water and on maintainance. bit podgy though!!

Panthro · 16-04-2004, 01:53 PM

lol, 4kg's off, that'll motivate me when im in the gym later, dont want you getting too close... ;) how tall are you? If i remember, ur same as me arent u? 6'2?

Yeah, i feel bit podge too, but im not really, its all in the head! Ive stopped the slin too.. i know a diabetic who died off it the other week, so if that can happen to a diabetic, there isnt much hope for us!! :(

**big pete** · 16-04-2004, 04:38 PM

na mate, bit smaller than you 5'11+1/2" (not quite 6")

im definately podgy now, and it aint in the head. still got an 11" taper from chest to waist, so im happy for that. im not fussed on getting heavier now, if i can be my same weight but in single digit BF% il be extatic!!!!!

and il try and get some pix up soon

**hackskii** · 16-04-2004, 06:08 PM

11" taper is good.
Is that with the chest expanded or relaxed big pete?

**big pete** · 17-04-2004, 10:18 AM

thats expanded. wouldnt like to guess what its like relaxed!!!

14-04-2004, 06:44 PM	#1 (permalink)
danielk Newbie Trainer Join Date: Apr 2004 Location: somerset Posts: 23	chest workout hi im natural and i wanna build my chest all up in mass at the same time . im going through a bulking up cycle now . i want a chest workout that hits the chest hard , make big size gains but with out the risk of overtraining. i also train tri's after chest, i was think of doing , chest press- 5 sets flys- 3sets incline bench press - 4 sets incline flys - 3 sets i was thinking of super seting these ????like german volume traing doing 5 sets of 5 reps , what do you guys think any suggestions my reps are lowish like 8,6,6,6

14-04-2004, 10:27 PM	#2 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	I think 15 sets for chest is to much mate. For chest I currently only do 4 set of flat bench (after a light warm up) thats it and I am making good progress. If you are trying to bulk up then I would not do to much just stick with the basics. __________________ You can't grow without pain!

14-04-2004, 10:35 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Hi, I feel that you are overdoing it for bulking especially, how about this: Chest Bench 4 sets 8-12 or 5X5s (those are good for bulking and strength) Inclines 4 sets 8-12 or 5X5s flys 2 sets after a good pump to stretch the fascia out and for shaping. Triceps: bar dips 4 sets (with weight if you do more than 15 on your own). Close grip bench 4 sets. If you decide on doing close grips then drop the flys as this will overtrain your chest. Bar dips hit the chest as well. You could drop a set each of the dips and close grips as the triceps will be pre-fetigued from the chest workout. The reason I suggested these exercises is because when bulking I would stick to compound exercises. Going heavy will promote good dense muscle growth. __________________ "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.

15-04-2004, 05:00 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	I know you are stuck on the flys but they will do nothing to bulk you up. If you put more intensity into your pressing movements and less on the shaping movements then you will see better results in size and strength. There are 3 heads to the tricep. The whole tricep can be worked with a combination of 3 exercises Pushdowns/dips closegrip bench/skull crushers standing french presses. With the above exercises the whole tricep can be hit. I suggested the dips over the pushdowns as they are more of a power exercise. But it is your call. For bulk choose compound exercises. For shaping choose isolation exercises. This is usually done on the cutting phase of diet to avoid overtraining with the heavy compound exercises. __________________ "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.

15-04-2004, 05:15 PM	#6 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	10 - 12 sets per bodybart 3-4 sets incline dumbell press 3-4 sets Decline Bench Press 3-4 sets Dips or Cable crossovers __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

15-04-2004, 09:03 AM	#4 (permalink)
danielk Newbie Trainer Join Date: Apr 2004 Location: somerset Posts: 23	what about this then chest press 4 sets incline bench press 4 sets flys 2 incline flys 2 sets tricep pulldowns 3 sets tricep machine pushdowns 1 set

16-04-2004, 11:47 AM	#7 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	if your natural, personally....... flat bench flyes 4x15 reps for a weight that is increasing each time. so 1st and 2nd set shouyld be easy. 3rd very hard, and 4th should be failing then incline bench 3x8 heavy as poss dips 3x8 only tricep work really needed after that would be either close bench for 3 sets or skullcrushers for 3 sets reason for doing flyes first is that it helps pre-exhaust the chest. so that when you move onto the pressing you are making sure that the chest fails before the triceps do. a failed chest is a worked chest. if your triceps fail first, then your chest isnt being worked enough to grow. then, after chest is fried, your tris dont have much more left in them. if you overtrain your tris, they havent a hope of growing. triceps make up 2/3 of upper arm mass. thats only personal, i dont go for long sessions that have hundreds of reps. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

16-04-2004, 12:25 PM	#8 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	good job pete, makes sense. Is that right that triceps amount to 2/3 of upper arm mass? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

16-04-2004, 12:38 PM	#9 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	its about that. not far off __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

16-04-2004, 01:01 PM	#11 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	cheers panthro. good to have the backing of big bro's. right behind you now. 118kg no slin, less water and on maintainance. bit podgy though!! __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

16-04-2004, 01:53 PM	#12 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,508	lol, 4kg's off, that'll motivate me when im in the gym later, dont want you getting too close... ;) how tall are you? If i remember, ur same as me arent u? 6'2? Yeah, i feel bit podge too, but im not really, its all in the head! Ive stopped the slin too.. i know a diabetic who died off it the other week, so if that can happen to a diabetic, there isnt much hope for us!! :( __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

16-04-2004, 04:38 PM	#13 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	na mate, bit smaller than you 5'11+1/2" (not quite 6") im definately podgy now, and it aint in the head. still got an 11" taper from chest to waist, so im happy for that. im not fussed on getting heavier now, if i can be my same weight but in single digit BF% il be extatic!!!!! and il try and get some pix up soon __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

16-04-2004, 06:08 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	11" taper is good. Is that with the chest expanded or relaxed big pete? __________________ "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.

17-04-2004, 10:18 AM	#15 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	thats expanded. wouldnt like to guess what its like relaxed!!! __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '