Pumping Iron
New member
That's a big difference, seems like you really busted your ass to drop the weight.. did you supplement anything else besides what you listed or just clean up your diet?
IDK What to do with my chest
- Thread starter Thug Motivation
- Start date
Chris-Winfield
Banana
Huge difference , Agree you busted your ass and the chest stayed pretty much the same , maybe a few more % in bodyfat would help but probably not make as big of a difference as building some lean mass. It will get there overtime , building some huge shoulder and back will take attention away from your chest.
Thug Motivation
New member
appreaciate that routine and thanks i didnt supplement on anything just cleaned up the diet ~1700 calories and less than 15g of fat/100g of carbs.
and about the cardio while on a clean bulk,....i know it would cut down on some bf but im trying to pack on lean muscle?
and about the cardio while on a clean bulk,....i know it would cut down on some bf but im trying to pack on lean muscle?
I wouldn't worry about your chest so much. Just keep focusing on gaining size elsewhere and limit chest to incline bench and db flyes. 2-3 sets each. Spend a little extra time with heavy low volume for back, arms, and shoulders. Focus on heavy compound movements and don't forget your legs. Heavy squats and deadlifts will make a big difference in your physique.
Thug Motivation
New member
so are 3 exercises enough? Incline press+hammerstrength incline+pec fly or incline flys
and what do you mean by low volume?
Chris-Winfield
Banana
Whether or not you pick up some of the things I mentioned , I think its better to go by sets not exercises per muscle group. Also less is actually more if you train hard get in do your work and get out a short gym session is best. If you maximize your stimulation with good form and proper weight. If your targeting the whole body through each workout phase and including mass gaining lifts.
I think anything over 12 sets is seriously pushing it , 12 sets MAX for a muscle group is what I would aim for. A good rule of thumb IMO is 9 for compound , 12 for isolation.
So 3 exercises is enough , and since you have no lower chest movement anymore I think it may be nice to use chest dips instead of the dips which is why I wrote it up that way. Because you get to use more weight on a more compound exercise for lower chest , while developing the rest of the upperbody.
research articles that may be on this board somewhere or on google , sorry I dont have the link, states that just by eating 1000 calories more than it takes to maintain your bodyweight with a good diet you can gain 33% lean body mass a year from the total weight gained on average. Couple that with actually training and doing it heavy. LESS IS MORE , the more extra calories your body has after stimulation means more muscle.
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Pumping Iron
New member
Nice post Chris, i agree 100% with that
Thug Motivation
New member
yea good post, atleast now i know 3 exercises for chest is enough for me.
thanks
thanks
That's what I'd think, too.
Thug Motivation
New member
yep just gonna stay away from flat benching and see how my chest developes. isnt it weird that my chest days only gonna be like 30 minutes? its gonna feel weird lol ill just kill my abs so i stay in the gym longer
Bro my chest and calves grow like crazy and I would encourage you to develop the best part as much as you can. Get the upper chest worked in well, and strive to get the other parts up. Having good chest genetics isn't a problem. I have sucky arms personally, so we all have something to work on but always look at it as a positive and get everything else up too.
Thug Motivation
New member
i might just start off with flat bb bench then do more incline exercises cuz i dont wanna loose strength on my bench. idk im lost
Thug Motivation
New member
so i found out i can get my chest workout done in like 30 minutes.
chest day:
incline bb press
incline db press
incline flys
pec fly machine
chest day:
incline bb press
incline db press
incline flys
pec fly machine
I suppose you could im done chest in about 40 minutes myself
Thug Motivation
New member
so only the top of my chest is sore...only above my nipple. Lower chest isnt sore. Is this bad?
Upper chest, in general, is the weakest part of the chest. So it's probably a little expected to be a little tender there after you broke it down. While the lower chest is generally known to be the strongest part, so it might take a little extra to make your lower chest sore.
Thug Motivation
New member
my upper chest is starting to come in, ill post pic soon
some new pics would be good
Hmmmmm... I haven't thought of that. I will try that. :thumbsup:
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