Gaining mass on chest...howto?

Discussion in 'Fitness & Nutrition' started by 127.0.0.1, Feb 19, 2008.

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  1. 127.0.0.1

    127.0.0.1 New Member

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    Been lurking around here since last may, here's how my last ~9 months have gone.

    May 21st, 2007, I decided to change my life around.
    Weigh in that day, I was ~210lbs and 6'1". The day after my 22nd birthday that is. I spent the summer losing weight, trying to run every day, stopped eating fast food completely. By the time school started in August, I was down to about 175lb. Once school started, I ran ~3 miles a day, 5 days a week to get my stamina up until I was ready to start lifting. I've always been moderately strong, but not in a tone/defined/whatever sort of way. As of currently, I'm right around 170lbs even, would like to be ~165lb trim, but I'm happy with my current weight.

    I started going to the gym the first week of November, 2007. I was in the gym 5 days a week from that point on (and still am to this day). First day (a monday..chest day) I laid on a flat bench to do dumbell benchpress, and couldn't finish my sets (last set was with 35lb weights to give you an idea)

    Currently, my week goes.
    Monday - Chest
    Tuesday - Legs
    Wednesday - Shoulders
    Thursday - Arms
    Friday - Back
    Saturday/sunday - rest/cardio

    Anywho. My first workout when I get to the gym is
    1x15 warmup
    1x15 warmup
    1x12, 1x10, 1x8 work sets

    After that, it goes
    1x15 transition
    1x12, 1x10, 1x8 work sets

    Chest day - Flat dumbell bench, incline dumbell bench, decline bar bench, cable flies (top to bottom, bottom to top, and bent over). I change each week between cable flies to dumbell flies. On days I still have energy left, I do 3x15 Dips (leaning far forward).

    Alright, so it's been about four months of going to the gym on average 5 times a week, every part of me has improved and toned and gained quite a bit of definition except my chest. Is it possible that this was the part of me that was most lacking, or is chest just a very difficult part to gain mass and definition? My strength in this area has increased immensely. My last set I can now do with 75lb dumbbells (incline and flat bench) decline today I did 165lb.

    I suppose if I'm trying to gain lower definition and mass, then focusing on things like decline bench and bottom to top cable flies could do it. Is this true?

    I'm sure I'm missing something, but I'm here all the time. Thanks doods. :wavey:

    By the way, I don't take any supplements of any kind.
     
  2. TZ

    TZ Banned

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    well, i dunno how much of a difference you are going to see if you are only decline benching like 165. i do not have a very muscular chest and i could decline bench around 275 for 10, probably more.. you gotta get a lot stronger to see better changes, i think. And why don't you start with your lifting with flat barbell bench?

     
  3. 127.0.0.1

    127.0.0.1 New Member

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    Excellent...

    I suppose considering I started out barely being able to get 3-4 reps in my last set with 95lbs, I've made progress.

    The guy I started worked out with (who got me into the gym) thought it would be a good idea to start with dumbells so that I could gain stabilization muscles. I'm sure you can imagine the first couple weeks with 35lb dbs shaking like crazy over my head.

    I will rotate out some of my db workouts to flat bench. I prefer db incline bench over bar incline because it feels much more natural than the bar does.

    Thanks for the info.
     
  4. Yuppy

    Yuppy Have a seat right there....

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    yea starting with DBs is not a bad idea.

    do all 3, incline, decline and flat....
     
  5. TZ

    TZ Banned

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    yeah, you've done a good job so far. switch to barbell at least for your first pressing exercise..if i were you id want to do mostly barbell and then dumbbell after...nothing can replace a heavy barbell in your hands
     
  6. GTLifter

    GTLifter Banned

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    Durty Durty ATL Niggah
    Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips
     
  7. GTLifter

    GTLifter Banned

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    :werd:

    BB ftw
     
  8. VinSVT

    VinSVT New Member

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    Go kill your tri's before working your chest.

    You might be using your tri's more than your chest, esp when using dumbells.

    First time I did this I was amazed. I actually had to lower my weight because my chest was having to do more work and didn't have my tri's to back the weight as much.
     
  9. Reign

    Reign Banned

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    This is my general routine. I work my chest twice a week with 3-4 days of rest in between.

    Flat Barbell or DB's
    Incline barbell or DB's
    Upper and Lower flys (inclining and declining) on a machine
    Flat bench fly's using DB's

    The second day of the week I do chest will be the same except I'll do Decline instead of incline.

    I also generally switch off between DB's and bar every other month.
     
  10. Jeg1983

    Jeg1983 OT Supporter

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    .
     
  11. 127.0.0.1

    127.0.0.1 New Member

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    what do you recommend for a tricept? Something like a skullcrusher or just tricept pulldowns
     
  12. Mystery Guest

    Mystery Guest New Member

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    I found that super setting flies during DB presses have been a pretty decent builder for me.
     
  13. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    My chest was a piece of shit when all I did was barbell work. I switched completely to dumbells, and started out doing incline db first then flat db, and my chest filled out better.
     
  14. Plan B

    Plan B New Member

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    The chest takes time to build up/out :hs:
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I get compliments on my chest development a lot. My massage therapists say it's overdeveloped! First question is, how much do ya bench? Answer: No idea. Haven't tested a 1RM in years. Hell, I haven't barbell benched pressed in years! So my bench probably sucks. But I have an "overdeveloped" chest anyway from dumbbell benching, dips, flyes etc.
     
  16. deadbolt

    deadbolt New Member

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    weighted dips until your shoulders dislocate
     
  17. Abomb

    Abomb New Member

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    my chest has been growing nicely off of my own lil routine

    3-4 sets flat barbell or incline bb (6-12 reps per set)
    3-4 sets db flat or incline
    3 sets hammer strength incline bench
    3 sets weighted push ups
    1 or 2 fly exercises or weighted dips
     
  18. 127.0.0.1

    127.0.0.1 New Member

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    What is hammer strength incline bench?
     
  19. VinSVT

    VinSVT New Member

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    Either of those are fine.. sometimes I super set mine to really tire them out.

    Just remeber to stay at it no matter what you choose do. The growth will come.

    A lot of people think thier chest is lagging behind when really all they are doing is putting on fat/water in other parts of their body. The body doesn't put much of either of those in the chest.... unless you're really fat. :hs:

    So.. for instance your arms can bloat up from water/fat while your chest is never really gonna do that.

    Just takes time because the only true way to a bigger chest is serious muscle gain... which we all know doesn't happen as fast as we would like it to.
     
    Last edited: Feb 19, 2008
  20. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Plate-loaded machine.
     
  21. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    The only good advice i can give you is do not chase after higher numbers at the price of form. Make sure you are benching correctly, that the movement is smooth and full, that your shoulders are positioned right, etc. Will really pay back in the long run.
     
  22. n99nyrwg

    n99nyrwg New Member

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    This may sound dumb, but I plateaued on bench for awhile until I finally realized I wasn't focusing on my chest like I should be. A lot of what I was using was my arms.

    Someone posted proper form on here about pinching your shoulderblades together. That helped and then just generally concentrating on making my chest do the work, just as you would concentrate on the respective muscle for any other workout.
     
  23. CPop

    CPop New Member

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    I disagree with this philosophy in its entirety.
     
    Last edited: Feb 20, 2008
  24. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    I will never understand why anyone would "pre-xhaust" tri's before benching...
     
  25. michael

    michael FLORIDA > *

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    my routine right now for chest is:

    incline bb 1x12, 1x10, 1x8
    cable flyes 1x15, 1x12, 1x10/drop
    flat bb 1x12, 1x10, 1x8
    dips 1x12, 2xfail
     
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