Chest routine.....what does yours look like v.Peak Pecs:naughty:

Discussion in 'Fitness & Nutrition' started by ZeroSkillet, Aug 31, 2006.

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  1. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    :naughty: Looking to break those muscle fibers in my pecs into 10 pieces every workout. What does your routine look like? Lift Heavy, low rep? Lift lighter, more reps?

    Seriously I see progress in my pecs but feel like its coming along slowly.
     
  2. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    Currently:

    DB Bench 40 X 5 X 5
    DB Bench 35 X 10 X 1
    DB Bench 30 X 10 X 1

    DB Decline 35 X 5 X 5
    DB Decline 30 X 10 X 1
    DB Decline 25 X 10 X 1

    DB Fly 35 X 5 X 5
    DB Fly 30 X 10 X 1
    DB Fly 25 X 10 X 1

    Only time I got sore after the initial week was doing that on my chest day
     
  3. Logik

    Logik Livin la vida broka

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    can you translate that for a lifting noob plz?
     
  4. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    I am a lifting noob :wiggle:

    weight X # of reps X # of times

    DB Bench 40 X 5 X 5
    DB Bench 35 X 10 X 1
    DB Bench 30 X 10 X 1

    Bench 40lbs 5 times, break, repeat 4 more times
    Bench 35lbs 10 times
    Bench 30lbs 10 times

    :cool:
     
  5. Logik

    Logik Livin la vida broka

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    and DB = ? :o
     
  6. wtf

    wtf New Member

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    dumbell
     
  7. Logik

    Logik Livin la vida broka

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    just read that in another post. tks. :mamoru:
     
  8. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    Dumb Bell, or Free Weight

    40lbs in each hand
     
  9. ACLdestroyer

    ACLdestroyer OT Supporter

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    I would like to direct this smiley at every post in this thread. . . . :hsugh:
     
  10. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    why? you were born strong weren't you? so cool :coolugh:
     
  11. Cumstang02

    Cumstang02 New Member

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    It seems that my chest is liking the slow negatives on my bench. I use about 90% of my 1RM and do drop sets with a slow negative.
     
  12. Professional

    Professional Guest

    it's called fucking keep working your chest because it's comprised of huge muscles (like your back) and huge muscles take time to grow

    good things don't happen overnight...if you could build your chest with a "magic" routine, everyone would have 57" chests
     
  13. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    link to 57" chest routine:x:
     
  14. Professional

    Professional Guest

    shut the fuck up, please
     
  15. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    if you really want to rip apart your chest try this

    3 sets flat BB bench
    10 reps
    30 second rest

    2min break

    3 sets incline BB bench
    10 reps
    30 sec rest

    3 min break

    3 sets Decline BB bench
    10 reps
    30 sec rest

    Very hard.
     
  16. Mac Daddy

    Mac Daddy Guest

    Very dumb.
     
  17. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    why?
     
  18. Mac Daddy

    Mac Daddy Guest

    Well let me give you an example. So your doing flat bench. Your 10rpm is 45 plus 25 plates on each side. You know this is the max you can do. So you want to reach this 10rpm when your on your 3rd set. You also need to factor in fatigue. So what weight do you start with? You can start at a 35 plate on each side. But that would be really easy. You could start with 45 pound plate. But when you increase the weight for the next rep you will become fatigued already and will fail at your 3rd set for you 10 rpm. See what I mean?
     
  19. HighwayReaper

    HighwayReaper New Member

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    6 sets of flat bench (3 warm up)
    3 sets incline dumb pressl
    3 sets of peckdec or cables.
    thats it for chest.
     
  20. Ricey McRicerton

    Ricey McRicerton New Member

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    :bowdown:

    This is 100% true. If this forum would quit worrying about PWO dextrose, and taking CEE, No-Xplode and every other "miracle" supplement and just shut the fuck up, grab a proven routine and lift heavy, they'd all be a lot better off.
     
  21. Mac Daddy

    Mac Daddy Guest

    :rofl:
     
  22. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    I'm not saying this is the best way to workout, but I've always been taught to train with intensity....and if that isn't intense I don't know what is.

    seriously, just try it ONE time and get back to me on how easy it really is. I would put money down that you wouldn't be able to do it.
     
  23. Mac Daddy

    Mac Daddy Guest

    Forgot curls:greddy:
     
  24. Mac Daddy

    Mac Daddy Guest

    You won't make good gains on that.
     
  25. Chris3G

    Chris3G Bullshark Testosterone

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    the bb.com nutrition forums are like 10x worse. You would enjoy the 6' 130lb workout nutrition experts they've got over there
     
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