Addressing a deficit

Discussion in 'Fitness & Nutrition' started by Godspeed, Mar 18, 2005.

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  1. Godspeed

    Godspeed New Member

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    I feel like my chest is the weakest part of my body and i'm not happy with the gains i've made in the chest area when compared to rest of my body. I want to start doing a chest workout twice a week with a 3 day rest in between to sort of play catch up. but i'm afraid that this may end up being counterproductive. any suggestions??

    also, when benching with a barbell, how wide do you guys have your grip? i used to have my hands a little outside shoulder length and i never felt a burn in my chest but always in my rear delts. i widen them out more and i took out the rear delts but i lost alot of power and still dont feel too much of a burn in my chest. whats the problem?
     
  2. littlewing

    littlewing fly on

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    What is your routine? Do you do dips, db flat/decline/incline, flys? Any of those might help. If you do chest twice a week you might overtrain. You could look at exrx for new exercises too.

    http://www.exrx.net/Lists/ExList/ChestWt.html
     
  3. Godspeed

    Godspeed New Member

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    For my chest i do:

    FLAT BARBELL BENCH
    Two light sets of 15 reps as warm up
    Three sets of 10,8,6

    INCLINE BARBELL BENCH
    Three sets of 10,8,6
    If i can, i'll try and do a fourth set

    FLYS
    Three sets of 10,8,6


    I do dips but on the day i do arm training.
     
  4. littlewing

    littlewing fly on

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    I would add decline in there. Try using db's, you might feel you get better results. I'd also decrease the number of reps you're doing. Try 8,6,6 or 8,6,5/4 with the weight increasing for each set.
     
  5. Neo22

    Neo22 OT Supporter

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    Don't pyramid it. Do sets of 8-12 and see if that helps. Focus on pushing with your chest and not your shoulders.
     
  6. Riot

    Riot OT Supporter

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    i had the same problem until i started doing cable flys
     
  7. Neo22

    Neo22 OT Supporter

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    Flys are used as a stretching movement not to build mass.
     
  8. SteveO

    SteveO Guest

    tell us more jokes
     
  9. GilgaMesH

    GilgaMesH Active Member

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    I don't think chest twice a week is overtraining. Everyone is so petrified of overtraining that they don't listen to their own bodies.
     
  10. Ilyusha

    Ilyusha Guest

    :rofl::coolugh:
     
  11. uf20wop

    uf20wop OT Supporter

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    :rofl:
     
  12. Neo22

    Neo22 OT Supporter

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    Do you have anything to back up your reasoning? Explain to me how doing flys is going to build mass compared to a press. I don't remember you having a big chest buddy.
     
  13. Neo22

    Neo22 OT Supporter

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    Got any nudes?:ugh:
     
  14. tryfuhl

    tryfuhl New Member

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    squeeze the chest, don't just lift the weight

    flare the elbows outwards, play around with positioning

    use a lighter weight, something you can do 15 or so reps with to start out to find your positioning on bench'

    I was the same way until a couple of months ago
     
  15. SteveO

    SteveO Guest

    yeah because 47 inches is a small chest for someone at 13% body fat.. who am I kidding? I don't look big in pics because I'm 6'2, but enough of that

    you don't even know how a muscle builds, that says enough

    plenty of articles to back it up, go read how a muscle builds/repairs 101
     
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