Best chest exercise.

[workingonmybod]

My chest is not growing as fast as my shoulders and arms. So I started to work out my chest ever day and then I was told I was over training my chest. Is that true?

How many times a week should I train my chest. Do you have any chest routines I can follow? What would be the best exercise to develop my chest fast? Please Help!

I will be getting off of my gear in mid August, for the rest of the year. So I need to take advantage of the remaining time I have.

I do 30 - 45 minutes of cardio in the mornings 4 - 6 times a week
I lift weights 1 to 1 1/2 hours in the evening, 4 - 6 times a week

31yrs old
218lbs
5'10"
16% body fat (I know it’s high but working on it)
No medical conditions

T400 (twice a week)
Eq 200 (3 times a week)
Stanozolol 50 (every other day, starting in July)
AIFM (twice a day)

[silver_shadow]

>> My chest is not growing as fast as my shoulders and arms. So I started to work out my chest ever day and then I was told I was over training my chest. Is that true?

* how do you train your chest without your shoulders and arms??? as for overtraining, it depends on *what* your chest routine consists of - lifts, reps & sets.

>> How many times a week should I train my chest. Do you have any chest routines I can follow? What would be the best exercise to develop my chest fast? Please Help!

* everyday is a *chest* day for me... but then every day is also a leg day, arms day, shoulders day back day :) .... i do 4 full body workouts these days. the point is *what* i do not so much the number of days i train.

another point you need to look at is that when you say your chest is not growing are you referring only to girth of your chest or fullness of your pecs. if it is the former then your lats make up a large part of your chest.

and lastly the body needs to be trained as a whole and not each part in isolation. when you approach your lifting in this way, you will find yourself complaining about lagging parts less and less because there really won't be any. to put it in simpler terms you sound like you need a complete routine overhaul. i think there's a sticky in this forum with different training methods all of which look at training the body as a whole. pick one, give it some time and you won't be disappointed with the results.

[cranny]

I know of nothing that will develop your chest fast friend. Training anything everyday would def. be over training in my book. Your chest will not have a chance to grow if you don't give it the rest it requires. I would suggest you hit chest with a total of 12-16 total sets once a week. Keep the reps around 6-8 with great intensity. I'm not saying go to failure with every single set but you need to be pushing hard. Here's a routine just off the top of my head.
DB press 4 X 8
DB incline press 4 X 8
DB flat flyes 4 X 8
weighted dips 4 X 8
How about your diet? Are you eating enough and at the right times? You should be knocking down a good meal shortly after working out. Perhaps you are but in reading your original post you seem a bit anxious and impatient with your results. I am anything but a mass monster myself bro but what I have discovered on my own from working out over 20yrs. is this is a slow process. You cannot rush quality progress in muscle maturity. Nearly every article in all muscle mags will tell you different but that's not the case. That is unless you're a genetic freak. The best I can tell you is to be persistent, lift with great intensity, eat good, and get ample rest. Time will do the rest; not a new revolutionary workout.
Best of luck to you and your goals.

[Jrod5150]

I train my chest 3 times a week. All heavy compound excersizes. Flat bar bell, incline bb, inclin db presses and incline db flys. That's all I do.

I used to have a bird chest. Now it's my best feature. You need to go heavy bro. No partial reps either. Full range of motion. It will grow if you hit it hard.

[workingonmybod]

Thank you for your advice. I guess I just have to be more patience.


I know of nothing that will develop your chest fast friend. Training anything everyday would def. be over training in my book. Your chest will not have a chance to grow if you don't give it the rest it requires. I would suggest you hit chest with a total of 12-16 total sets once a week. Keep the reps around 6-8 with great intensity. I'm not saying go to failure with every single set but you need to be pushing hard. Here's a routine just off the top of my head.
DB press 4 X 8
DB incline press 4 X 8
DB flat flyes 4 X 8
weighted dips 4 X 8
How about your diet? Are you eating enough and at the right times? You should be knocking down a good meal shortly after working out. Perhaps you are but in reading your original post you seem a bit anxious and impatient with your results. I am anything but a mass monster myself bro but what I have discovered on my own from working out over 20yrs. is this is a slow process. You cannot rush quality progress in muscle maturity. Nearly every article in all muscle mags will tell you different but that's not the case. That is unless you're a genetic freak. The best I can tell you is to be persistent, lift with great intensity, eat good, and get ample rest. Time will do the rest; not a new revolutionary workout.
Best of luck to you and your goals.

[booey]

Incline BB. Pin your shoulder blades back and down throughout the movement and don't worry about locking out at the top. This seemed to help my chest a lot. You don't need a shit load of exercises. Just lift heavy with good form and it will grow.

[MR.cashcream]

I use only two exercises in my arsenal for chest growth and my chest is my best feature. Flat barbell bench and incline barbell bench. Hard and heavy. That's it.

[GTLifter]

I have found that preexhausting my pecs with light db flys before any BB/DB benching is great. Otherwise my triceps and shoulders do all the work.

[Mr. Pelham]

I have found that preexhausting my pecs with light db flys before any BB/DB benching is great. Otherwise my triceps and shoulders do all the work.
This.

try doing some pre-exhaust work before going through a traditional workout with heavier poundages.

[workingonmybod]

Incline BB. Pin your shoulder blades back and down throughout the movement and don't worry about locking out at the top. This seemed to help my chest a lot. You don't need a shit load of exercises. Just lift heavy with good form and it will grow.


Thank you

[silver_shadow]

@ GTL:

eh? how does that work - i thought pre exhausting your pecs would just make your tris and shoulders take up a greater load just that now your pecs *feel* more tired... and of course that's the reason why your tris and shoulders are doing more of the lift ?:-\

[Mr. Pelham]

@ GTL:

eh? how does that work - i thought pre exhausting your pecs would just make your tris and shoulders take up a greater load just that now your pecs *feel* more tired... and of course that's the reason why your tris and shoulders are doing more of the lift ?:-\

not necessarily.

[harrymiranda]

what exercises are good to get the rip in the middle of the chest

[Cardinal Slin]

I haven't the biggest of chests and still need to develop it but someone I used to train with told me to do nothing but train chest every other day for 3 weeks (while on of course). Another tip he gave me was that between each set of chest exercises, do pushups until failure. Both those tips did give me a visual enhancement and it also felt like my chest was being worked out more - which obviously it did.

They may not be right for you, but it did help with me.

[bluetwistedsteel]

Just some food for thought for you regarding shoulder development coming much faster than chest development. I can't give the science behind this but when on gear, shoulders and traps ALWAYS seem to grow at a more rapid pace. When I'm in the gym (any gym) I can pick out the guys hitting the sauce just by looking at their traps and shoulders - gear just causes a very distinct development in those two area. It's easy to pick out. Chest is MUCH more genetic. Some people have a chest that "pops" and some don't. I won't get into my opinion regarding best chest exercises as I would just be repeating what others have said in the thread. I will say this though; more isn't better - "better" is better.

[Crulexis]

Incline BB. Pin your shoulder blades back and down throughout the movement and don't worry about locking out at the top. This seemed to help my chest a lot. You don't need a shit load of exercises. Just lift heavy with good form and it will grow.

I have a question Booey... Do you go all the way down on all Chest excersizes? Or only Flat?

I find it really hard to touch chest on Incline for example... and a guy at the gym told me that If i'm not touching my chest at the bottom, than i'm mostly using my shoulders/Tri's ...

Is their any truth to that?

[silver_shadow]

>> Is their any truth to that?

* :werd:

yes there is - you should not be stopping any press half way unless it is rack lockouts/board press/floor press etc.

[GTLifter]

@ GTL:

eh? how does that work - i thought pre exhausting your pecs would just make your tris and shoulders take up a greater load just that now your pecs *feel* more tired... and of course that's the reason why your tris and shoulders are doing more of the lift ?:-\


I never bothered to think about it from a physiological standpoint because I tried it once and the difference was mindblowing. If I don't prexhaust before benching I get zero "pump" in my pecs but if I do the pump is downright painful.

[usmc8892]

Just some food for thought for you regarding shoulder development coming much faster than chest development. I can't give the science behind this but when on gear, shoulders and traps ALWAYS seem to grow at a more rapid pace. When I'm in the gym (any gym) I can pick out the guys hitting the sauce just by looking at their traps and shoulders - gear just causes a very distinct development in those two area. It's easy to pick out. Chest is MUCH more genetic. Some people have a chest that "pops" and some don't. I won't get into my opinion regarding best chest exercises as I would just be repeating what others have said in the thread. I will say this though; more isn't better - "better" is better.

Ditto, and just because you don't get sore, doesn't mean you're not growing either. I work chest once a week, directly, and of course indirectly two other times. Pre-exhaustion does work for some, but for others it can have the exact opposite affect. The main thing to do is try different workouts until you find what works for you, and don't try it for a couple weeks either, in order to find out if it really is working or if you'll respond to it, it takes several months to see the results with some routines. You just need to listen to your body, in and out of the gym.