chest - need help! - Page 2 - UK-Muscle Body Building Community

OnePack · 07-02-2004, 04:22 AM

Quote:

Originally posted by hackskii

Bar dips using a chair under each arm and under your legs (like an L) and you can do these for lower chest and tricep work.

But I would go to a gym and lift heavy on the bench and inclines and you will grow. You can also take creatine to help out some.

What r bar dips? Never heard of them. What do u mean like an "L" using a chair...i can't picture it.

**robdog** · 07-02-2004, 02:20 PM

u could also try bargain pages for a bench or ebay

**hackskii** · 07-02-2004, 07:13 PM

Bar dips are when you do dips on parallel bars like this= and you would put each hand on each bar and do dips. Let your self come down and push your self up.
On chairs you put a 2 chairs facing each other and you would put your hands on the seat of each chair and then let yourself go down and push yourself back up. You can put a chair under your feet and this will help you stay upright.

damagedgoods · 12-02-2004, 08:16 AM

nuttah - I see from your profile that you live in London... that is one place where there are gyms in abundance... if there is a YMCA near you go there... it is cheap and tends to have the equipment that you need (free weights). Stick around on www.uk-muscle.co.uk as there are lots of guys onhere who know their stuff and can give you good advice.

When you do get to the gym make sure you don't just train chest - otherwise you will soon hit a barrier - your body tries to stay in proportion - so make sure you train your legs and back as well and u will see lots of size come on. Youare still very young so will e able to make a lot of progress without any chemical assistance. Best of luck.

OnePack · 13-02-2004, 08:55 PM

yesterday i worked only on chest:

dunbell flyes - 3 sets (10 reps, 2 lots of 8 reps)
dumdbell presses - 3 sets of 6 to 8 reps.

what do u guys do for chest?

OnePack · 13-02-2004, 09:00 PM

i also did 3 sets of paralle dips (about 8-10 reps) but they didn't seem to work on the chest - no effect, they just worked the tris a little.

**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.

**robdog** · 14-02-2004, 05:36 PM

barbell bench 4 sets 12,10,8,6
dumbell inclines 4 sets 12,10,8,6
flat dumbell flyes 4 sets 8-10 reps

T-man · 14-02-2004, 08:11 PM

flat or incline barbell 4 sets 6-12
incline or flat dumbell 4 sets 6-12

alternate each week. Obviosly if I do one flat the other will be incline and vise versa.

I used to do a lot more but am trying to keep it simple and find I am slowly making improvements as I can concentrate more just doing two lifts for chest.

I also train shoulders and triceps after chest and do dips but keeping more upright for triceps although I still get a good streach in my chest at the bottom.

**hackskii** · 14-02-2004, 11:06 PM

Quote:

Originally posted by T-man
flat or incline barbell 4 sets 6-12
incline or flat dumbell 4 sets 6-12

alternate each week. Obviosly if I do one flat the other will be incline and vise versa.

I like it

OnePack · 16-02-2004, 01:02 AM

i still feel a slight pain especially when i try to flex the chest muscle, and it was a few days ago, i just wonder if it's normal to still feel the pain after a few days.

hackskii: yeah, i did try to lean forward but i just can't seem to balance myself so that i stay forward (my body just levels itself when i lean forward). cheers

robdog/T-man: flat dumdbells and inclined ones, like this:

http://www.theministryoffitness.com/...ms/inflyes.htm

and this speed?

**hackskii** · 16-02-2004, 04:01 AM

Quote:

Originally posted by MatracaBergFan
i still feel a slight pain especially when i try to flex the chest muscle, and it was a few days ago, i just wonder if it's normal to still feel the pain after a few days.

hackskii: yeah, i did try to lean forward but i just can't seem to balance myself so that i stay forward (my body just levels itself when i lean forward). cheers

robdog/T-man: flat dumdbells and inclined ones, like this:

http://www.theministryoffitness.com/...ms/inflyes.htm

and this speed?

Hell no not that speed! you want to do more damage than what you already have? That is not good nor would I do them at that speed. I dont do fly's anymore but when I get the time I would. Only after a workout to stretch the muscles and fascia out. Flys should be done really slow and get a massive pump. After all the presses done would be preferred.

**robdog** · 16-02-2004, 10:23 AM

yes hackskii is right do them after presse mate.

OnePack · 17-02-2004, 12:11 AM

Quote:

Originally posted by hackskii
Hell no not that speed! you want to do more damage than what you already have? That is not good nor would I do them at that speed. I dont do fly's anymore but when I get the time I would. Only after a workout to stretch the muscles and fascia out. Flys should be done really slow and get a massive pump. After all the presses done would be preferred.

so how fast would u recommend to build mascle mass?

how about twice as slow? what do u think is the best speed and number of reps, time between sets?

**hackskii** · 17-02-2004, 12:21 AM

Well, the slower and more controlled the better for bodybuilding. If you have any injuries then by all means slow it down as this will get the jerk out of the movement and cause a more controlled motion. If you want a really good pump then you choose a lighter weight and take like 3-4 seconds to take the lift down and 3-4 seconds to take the lift up squeezing at the top and allow a good stretch at the bottom. This actually is kindof torture but works good if you have an injury.

For power and strength, bar speed. Nothing works better than this for getting the ol max up to speed (literally). Pauses work nicely for this and so does strength training 5X5 and negatives. But too much will result in injury if not carefull. I can tell ya this as I have an injury and am nursing back to health. Ego is a son of a bitch some times. Even at 44

07-02-2004, 02:20 PM	#17 (permalink)
robdog Super Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,528	u could also try bargain pages for a bench or ebay __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

07-02-2004, 07:13 PM	#18 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	Bar dips are when you do dips on parallel bars like this= and you would put each hand on each bar and do dips. Let your self come down and push your self up. On chairs you put a 2 chairs facing each other and you would put your hands on the seat of each chair and then let yourself go down and push yourself back up. You can put a chair under your feet and this will help you stay upright. __________________ "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.

13-02-2004, 08:55 PM	#20 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	yesterday i worked only on chest: dunbell flyes - 3 sets (10 reps, 2 lots of 8 reps) dumdbell presses - 3 sets of 6 to 8 reps. what do u guys do for chest? __________________ Thank you.

13-02-2004, 09:00 PM	#21 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	i also did 3 sets of paralle dips (about 8-10 reps) but they didn't seem to work on the chest - no effect, they just worked the tris a little. __________________ Thank you.

14-02-2004, 02:08 AM	#22 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	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.

12-02-2004, 08:16 AM	#19 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 764	nuttah - I see from your profile that you live in London... that is one place where there are gyms in abundance... if there is a YMCA near you go there... it is cheap and tends to have the equipment that you need (free weights). Stick around on www.uk-muscle.co.uk as there are lots of guys onhere who know their stuff and can give you good advice. When you do get to the gym make sure you don't just train chest - otherwise you will soon hit a barrier - your body tries to stay in proportion - so make sure you train your legs and back as well and u will see lots of size come on. Youare still very young so will e able to make a lot of progress without any chemical assistance. Best of luck.

14-02-2004, 05:36 PM	#23 (permalink)
robdog Super Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,528	barbell bench 4 sets 12,10,8,6 dumbell inclines 4 sets 12,10,8,6 flat dumbell flyes 4 sets 8-10 reps __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

14-02-2004, 08:11 PM	#24 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	flat or incline barbell 4 sets 6-12 incline or flat dumbell 4 sets 6-12 alternate each week. Obviosly if I do one flat the other will be incline and vise versa. I used to do a lot more but am trying to keep it simple and find I am slowly making improvements as I can concentrate more just doing two lifts for chest. I also train shoulders and triceps after chest and do dips but keeping more upright for triceps although I still get a good streach in my chest at the bottom. __________________ You can't grow without pain!

16-02-2004, 01:02 AM	#26 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	i still feel a slight pain especially when i try to flex the chest muscle, and it was a few days ago, i just wonder if it's normal to still feel the pain after a few days. hackskii: yeah, i did try to lean forward but i just can't seem to balance myself so that i stay forward (my body just levels itself when i lean forward). cheers robdog/T-man: flat dumdbells and inclined ones, like this: http://www.theministryoffitness.com/...ms/inflyes.htm and this speed? __________________ Thank you.

16-02-2004, 10:23 AM	#28 (permalink)
robdog Super Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,528	yes hackskii is right do them after presse mate. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

17-02-2004, 12:21 AM	#30 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	Well, the slower and more controlled the better for bodybuilding. If you have any injuries then by all means slow it down as this will get the jerk out of the movement and cause a more controlled motion. If you want a really good pump then you choose a lighter weight and take like 3-4 seconds to take the lift down and 3-4 seconds to take the lift up squeezing at the top and allow a good stretch at the bottom. This actually is kindof torture but works good if you have an injury. For power and strength, bar speed. Nothing works better than this for getting the ol max up to speed (literally). Pauses work nicely for this and so does strength training 5X5 and negatives. But too much will result in injury if not carefull. I can tell ya this as I have an injury and am nursing back to health. Ego is a son of a bitch some times. Even at 44 __________________ "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.