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Case Max
Rookie Bodybuilder
Joined: 07 Jul 2006
Posts: 22
Location: Tampa, FL
 
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 Posted: Thu Jun 04, 2009 10:47 pm Post subject: Building Chest/Pecs - Any Routine Suggestions?? |
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Hey guys, back again.
I need some new routines for building (upper chest & lower chest, REALLY need some new upper routines) the pecs. Any help would be greatly appreciated. Right now I just do:
Inclined Bench Presses 2 sets of 12 reps
Inclined Cable Flyers 2 sets of 12 reps
for lower:
Bench Presses 2 sets of 12 reps
Crossovers 2 sets of 12 reps
I heard it's better to do more weight & less per set, like 8-10 reps?
Also, if anybody knows any good lifting DVD's, online courses, or anything that has info on building routines for upper body, please share.
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brad_2435
Rookie Bodybuilder
Joined: 03 Jun 2009
Posts: 14
Location: Rocklin ca
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| Posted: Fri Jun 05, 2009 2:15 pm Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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Well one thing is 2 sets isnt enough to achieve muscular breakdown for hypertrophy. If you have been doing sets of 12 change that and do sets of 8 or 6 reps but do 4 to 5 sets on each exersise. The main thing is that your body adapts to your workout in a few weeks so every few weeks change the reps/tempo/intensity/ etc. This will help keep you from platueing.
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gatoflaco
Hardcore Bodybuilder - Bow Down Bitches
Joined: 27 Mar 2006
Posts: 2874
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| Posted: Thu Jun 18, 2009 4:55 pm Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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| brad_2435 wrote: |
| Well one thing is 2 sets isnt enough to achieve muscular breakdown for hypertrophy. If you have been doing sets of 12 change that and do sets of 8 or 6 reps but do 4 to 5 sets on each exersise. The main thing is that your body adapts to your workout in a few weeks so every few weeks change the reps/tempo/intensity/ etc. This will help keep you from platueing. |
I agree that he should switch it up, but he does NOT need to do 4-5 sets PER EXERCISE. That’s way too many sets in my opinion. It’s about INTENSITY not endurance. If you do your warm-up sets and than do 2 INTENSE sets of each exercise I guarantee you will NOT have enough energy to go for 4-5 sets. Plus you have to go for “Time Under Tension” when doing your sets, making sure that each set lasts 30-45 seconds for optimal muscle growth. You can do the eccentric (negative) part of the rep slower, or the concentric (positive) or increase your reps to 15, but make sure you go for that TUT and try to increase the weight or reps each week. Try different things and see what works for you.  |
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park56
Junior Bodybuilder
Joined: 29 May 2007
Posts: 59
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| Posted: Thu Jun 18, 2009 5:24 pm Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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technique Is just as important as any exercise or program. My guess is yours sucks. But its ok. Your one of many. |
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Case Max
Rookie Bodybuilder
Joined: 07 Jul 2006
Posts: 22
Location: Tampa, FL
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| Posted: Thu Aug 20, 2009 1:04 am Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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Truthfully, I just really need lifting suggestions to work the upper chest. Can anyone contribute to that?
I'll be sure to switch it up as much as possible. However, it'll be hard with only like 4 -5 diff. chest routines- which is all I can find online.
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"Not eating meat is a decision, eating meat is an instinct."
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jstrong
Hardcore Bodybuilder - Bow Down Bitches
Joined: 16 Feb 2007
Posts: 1067
Location: Lincoln,Nebraska
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| Posted: Thu Aug 20, 2009 10:03 am Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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If you want to hit your upper chest then do incline bench press, incline db press, incline flyes but you can also switch that up and do incline cable flyes so there is always tension. Oh yeah and do the incline hammer machine if your gym has one, that is great to load up plates on. Also I never see anybody doing these but towards your last, do weighted dips with a 25lb plate or even 45lb. if you can, they are so good to develop your chest. *EDIT* Make sure when you set up the incline it isn't a big incline because I see too many people doing this and what it does is brings way too much shoulders into the equation, so just a small increase in incline makes a big difference. |
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Caleb56
Hardcore Bodybuilder - Bow Down Bitches
Joined: 31 Mar 2007
Posts: 1045
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| Posted: Thu Aug 20, 2009 10:23 am Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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| jstrong wrote: |
| If you want to hit your upper chest then do incline bench press, incline db press, incline flyes but you can also switch that up and do incline cable flyes so there is always tension. Oh yeah and do the incline hammer machine if your gym has one, that is great to load up plates on. Also I never see anybody doing these but towards your last, do weighted dips with a 25lb plate or even 45lb. if you can, they are so good to develop your chest. *EDIT* Make sure when you set up the incline it isn't a big incline because I see too many people doing this and what it does is brings way too much shoulders into the equation, so just a small increase in incline makes a big difference. |
solid advice |
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gatoflaco
Hardcore Bodybuilder - Bow Down Bitches
Joined: 27 Mar 2006
Posts: 2874
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| Posted: Thu Aug 20, 2009 3:58 pm Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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| jstrong wrote: |
| If you want to hit your upper chest then do incline bench press, incline db press, incline flyes but you can also switch that up and do incline cable flyes so there is always tension. Oh yeah and do the incline hammer machine if your gym has one, that is great to load up plates on. Also I never see anybody doing these but towards your last, do weighted dips with a 25lb plate or even 45lb. if you can, they are so good to develop your chest. *EDIT* Make sure when you set up the incline it isn't a big incline because I see too many people doing this and what it does is brings way too much shoulders into the equation, so just a small increase in incline makes a big difference. |
These are some good suggestion by jstrong.
You can also change the order in which you do the exercises. You could try pre-exhausting, which in when you do your chest ISOLATION exercises (machines & cables) first, than your compound lifts (free weights) afterward. You can also vary the number of reps you do, the number of sets, the tempo, you can add supersets, tri-sets or drop sets.
One of the best things you can do is keep a workout journal. I have been using one for years and have made A LOT of progress since than. I compare my workouts week by week and if the weight I lift does not go up for 2 workouts in a row I drop that exercise and replace it with a new one or just recreate my entire routine for that muscle group. This confuses my body and I start making gains once again. |
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Still An Athlete
Established Bodybuilder
Joined: 09 Nov 2008
Posts: 232
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| Posted: Sat Aug 22, 2009 7:07 am Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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Here's my all time favorite routine I have done on chest... Best pump I have had in a loooong time.
Inc DB Press 3x6-12
Inc DB Fly superset w/ Flat Bench 3x10 each
Weighted Dips superset w/ Cable Fly's 3x10 each with a constant drop of weight til failure of the cables your last set.
Money in the Bank
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jstrong
Hardcore Bodybuilder - Bow Down Bitches
Joined: 16 Feb 2007
Posts: 1067
Location: Lincoln,Nebraska
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| Posted: Sat Aug 22, 2009 11:32 am Post subject: Re: Building Chest/Pecs - Any Routine Suggestions?? |
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Hey I do that same routine pretty much just add a couple things... GREAT pump.. |
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