Return to work out - Upper chest - UK-Muscle Body Building Community

Goodwin · 19-07-2008, 11:26 PM

Hello,

I've just started back working out after about 6 years of a break, in that time I havent lost all muscle definition as I have kept active.

My previous training programme existed mainly around a flat bench and free weights.
This is why I'm now looking to work on my upper chest as I feel back then it was missed and have mainly developed lower chest area.

I'm now training on an incline and flat bench so that I get a fair chest workout, along with a wide range of other areas to complete.

I'm starting out on MaxiMuscle Creatamax Extreme, just to get things going, I'm going to start my loading phase tomorrow (Since buying this I have found other sites that I will be swapping to after this is completed).

I'm open to suggestions on upper chest workouts as this is the one area I want to improve on, the rest will be more routine, build, cutting and shape.

Cheers,

Craig.

Lost Soul · 20-07-2008, 06:37 AM

Welcome

Maximuscle is not going to help upper chest, your whole diet will do that and TBH incline benching is not the answer. IMO and experience it is

2 years training
compound movements
rep renage to suit
good form
progressive overload
overreaching, deloading and rest before starting again
calorie surplus
good lifestly

the reson your lower chest would look better is often due to fat, the way you bench or the muscle maturity you have

dips, incline benc, flat bench with BB and Db for a couple of years will give you a chest.

If maximuscle gives you a chestn then i shall eat my hat

Also you cannot shape a muscle, you need to try and train your chest as a unit (as above) and get a good nutrition plan to build muscle. cutting and building will last a few months to a year before you need to chase one rabbit

Goodwin · 20-07-2008, 11:26 AM

Thanks for the reply, I think what I posted about the Maximuscle was not as I intended, I have no false ideas that this is going to be a miracle and bulk me overnight.

I am already working on my diet, something that I started before going back to training.

"the reson your lower chest would look better is often due to fat, the way you bench or the muscle maturity you have" Wow it's like you've seen me! haha, yes it probably is heavier on fat than muscle, and as I mentioned my previous training worked at the time but wasnt as strict and varied as it should have been and will be.

I'm only in Barry, and work in Cardiff, if you have a suggestion for a good gym then I'm open to ideas as I'm currently training at home and in one of the local leisure centres.

guinness · 25-07-2008, 10:43 PM

Lost Soul

Appreciate the time you take to help out newbies. Coudl you please eloborate on your comment above: "overreaching, deloading and rest before starting again". How long in each cycle and what do you mean by overreaching. How long to rest?

What I am doing I targeting 8 reps. as soon I as I hit it on any exercise I add the smallest increment available which typpically send me back to 4. I then build up til I get to 8 again and repeat. Wondering what you think of this as a method to target both mass and strength?

thanks,

Lost Soul · 26-07-2008, 07:00 AM

Quote:

Originally Posted by guinness

Lost Soul

Appreciate the time you take to help out newbies.

Thank you

Sometimes though I feel I am banging my head on the wall when people are unable to take advice as blunt as it may be (BTW THIS COMMENT HAS NOTHING TO DO WITH YOU OR THIS THREAD

)

Quote:

Coudl you please eloborate on your comment above: "overreaching, deloading and rest before starting again". How long in each cycle and what do you mean by overreaching. How long to rest?

Sure

say weeks 1-10 of your training are employing a form of progression. By week 10 your ability to add more is slowing drastically and you are begininning to struggle. This period can now be used to batter yourself for a short week. Some may use this to increase volume but for this thread we will look at increasing load. For a 3-4 week period overtraining is fine by going to failure or increasing the number of sets on the same weight as before.

hold this to peak and then spend a week deloading as active recovery before moving onto a new plan

de loads may revolve around total rest (not my fav) lowered intensity ot lowere work load in terms of sets OR weeding out auxillary movements

Quote:

What I am doing I targeting 8 reps. as soon I as I hit it on any exercise I add the smallest increment available which typpically send me back to 4. I then build up til I get to 8 again and repeat. Wondering what you think of this as a method to target both mass and strength?

thanks

I dont like the idea of tragetting strength and mass....one or the other or the bastard child of both which yields 'ok' results in both.

i wrote this in another thread and did do something more extentisve somewhere else

Nathan

Quote:

Re: Optimum chest workout for size...

--------------------------------------------------------------------------------

Quote:
Originally Posted by Icemansoldier
You ever tried:

Incline bb -3 sets
Decline bb -3 sets
Flat bb -3 sets

in the same workout, a great way to hammer your entire chest imo.

Which bits are left out on each exercise then?

Quote:
Originally Posted by nathanlowe
When people are saying progressive overload is a must is that:

Increasing the weight each set ?
50KG X 6
60KG X 6
70KG X 6
90KG X 3

OR

80KG X 6
80KG X 6
80KG X 6

And then the week after aim for 82.5kg 3 x 6 ?

as scott says above, changes per session, week or set period in time

so stepped, wavy or linear would be examples

This iw shat i wrote in another thread

Quote:
Originally Posted by Lost Soul
Yes I agree you dont Have to know why but you cant avoid it does happen

Same as saying i dont know how alchol makes you pi55ed so i wouldnt worry about it happening...it does though and whilst you dont know the chemistry you cant avoid the end result as per golgi tendon when failing

as for linear

a linear progress would be something like:

week 1 - 10kg
week 2 - 11kg
week 3 - 12kg
week 4 - 13kg
week 5 - 14kg
week 6 - 15kg

say that was 3 sets of 12 for db bicep curls

Seems logic on paper but in reality most will agree it cant happen as in week 52 (a year later) you would be over 60kg

The body willalso not always respond to increases in this fashion

other possibilities are stepped, wavy and inclusind deloading in the context of those two

one example

4 weeks @ 12kg
4 weeks @ 15kg
4 weeks @ 18kg

and so on..that being stepped

wavy would be

week 1 - 100kg/110kg/120kg
week 2 - 110kg/120kg/130kg
week 3 - 120kg/130kg/140kg
week 4 - 130kg/140kg/150kg

ignore the numbers as generally no progression is that quick but its a case of lfiting 123 first week, 234 second week, 345 thrid week and so on so the second last weight becomes your first weight the following week

or that would be over mon/fri/wed if you are doing 3 day full body routines with increases to suit

guinness · 26-07-2008, 10:16 AM

thanks makes sense.

19-07-2008, 11:26 PM	#1 (permalink)
Goodwin Newbie Trainer Join Date: Jul 2008 Posts: 2	Return to work out - Upper chest Hello, I've just started back working out after about 6 years of a break, in that time I havent lost all muscle definition as I have kept active. My previous training programme existed mainly around a flat bench and free weights. This is why I'm now looking to work on my upper chest as I feel back then it was missed and have mainly developed lower chest area. I'm now training on an incline and flat bench so that I get a fair chest workout, along with a wide range of other areas to complete. I'm starting out on MaxiMuscle Creatamax Extreme, just to get things going, I'm going to start my loading phase tomorrow (Since buying this I have found other sites that I will be swapping to after this is completed). I'm open to suggestions on upper chest workouts as this is the one area I want to improve on, the rest will be more routine, build, cutting and shape. Cheers, Craig. Last edited by Goodwin; 19-07-2008 at 11:47 PM.

20-07-2008, 06:37 AM	#2 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: Return to work out - Upper chest Welcome Maximuscle is not going to help upper chest, your whole diet will do that and TBH incline benching is not the answer. IMO and experience it is 2 years training compound movements rep renage to suit good form progressive overload overreaching, deloading and rest before starting again calorie surplus good lifestly the reson your lower chest would look better is often due to fat, the way you bench or the muscle maturity you have dips, incline benc, flat bench with BB and Db for a couple of years will give you a chest. If maximuscle gives you a chestn then i shall eat my hat Also you cannot shape a muscle, you need to try and train your chest as a unit (as above) and get a good nutrition plan to build muscle. cutting and building will last a few months to a year before you need to chase one rabbit

20-07-2008, 11:26 AM	#3 (permalink)
Goodwin Newbie Trainer Join Date: Jul 2008 Posts: 2	Re: Return to work out - Upper chest Thanks for the reply, I think what I posted about the Maximuscle was not as I intended, I have no false ideas that this is going to be a miracle and bulk me overnight. I am already working on my diet, something that I started before going back to training. "the reson your lower chest would look better is often due to fat, the way you bench or the muscle maturity you have" Wow it's like you've seen me! haha, yes it probably is heavier on fat than muscle, and as I mentioned my previous training worked at the time but wasnt as strict and varied as it should have been and will be. I'm only in Barry, and work in Cardiff, if you have a suggestion for a good gym then I'm open to ideas as I'm currently training at home and in one of the local leisure centres.

25-07-2008, 10:43 PM	#4 (permalink)
guinness Gym Addict Join Date: Jul 2008 Location: dublin Posts: 304 Blog Entries: 18	Re: Return to work out - Upper chest Lost Soul Appreciate the time you take to help out newbies. Coudl you please eloborate on your comment above: "overreaching, deloading and rest before starting again". How long in each cycle and what do you mean by overreaching. How long to rest? What I am doing I targeting 8 reps. as soon I as I hit it on any exercise I add the smallest increment available which typpically send me back to 4. I then build up til I get to 8 again and repeat. Wondering what you think of this as a method to target both mass and strength? thanks,

26-07-2008, 10:16 AM	#6 (permalink)
guinness Gym Addict Join Date: Jul 2008 Location: dublin Posts: 304 Blog Entries: 18	Re: Return to work out - Upper chest thanks makes sense.

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