any good chest programs for mass???

[Statix]

I was wondering if anyone has any great chest programs that have given them a lot of mass? My lifting partner talked me into that Sean Phillips seven week bench program. My bench increased a bit, but I didn't really gain any size. My pecs have always been my lagging bodypart. What works best for any of you guys?

[preist943]

i found my chest grows best off inclyne bench and weighted dips in the 6-8 rep range also most probley wont agree with me but i sometimes add in flat flyes verry heavy and strict for 5 rep sets and i take around 20sec to lower and 5 sec to raise them at the end i might throw in weighted negative dips for 2 sets of 6 reps my chest workout is always changeing but i try to build around these

[NUTSOE]

heavy dumbell incline /;

[EgotismOf2]

Statix, I hear ya man! My chest lags so far behind too...I finally got some serious chest growth by doing BFT...I posted the rest about BFT already on a new thread. I also tried regular drops sets of incline dumbells and most especially a lot of pre-exhaust with the pec deck.

If you're like me, your arms take over too much and what happens is your tris and delts die before your chest gets hit hard. If you use the pec deck your chest will be so gone that it will die right with your arms and you'll get way more growth out of what you do. In the last five weeks I put like an inch on my chest by just hitting it really hard and getting in lots of protein....I had some great results using Ultra-Pro 7 protein powder. (it has 80g of protein and 22g glutamine and enzymes to help you absorb the protein better).

Wish you the best man, it's tough having good arms and legs and back when your chest is still small. Just lift hard and shock the living hell out of it and you'll get growth man.

[Brotherthor]

here's my chest training routine. I have been doing this for 10+years and have used it through many contests and it has added lots of mass to my chest, shoulders, and tri's.

routine:

flat bench
225x5
315x5
405x5
495x5
585x5

Hammer Strength incline bench press
4plates ea sidex10
5plates ea sidex8
5plates ea sidex8

dumbell flys or one-arm dumbell squeeze (take a dumbell and hold at your side with the other hand holding the db rack, then squeeze your pec to bring your arm and the weight in to your side. Hold for a 2 count while squeezing and then release. repeat 22 reps ea. side. this is a very good shaping ex. and is the only one I do)

[Statix]

brotherthor...all i can say is god damn!!! on your bench routine

[Daveb19]

brotherthor, post a pic of yourself, if your 5th flat set is 585x5 , your 1rm must be around mid 6's... im curious if you can back up lifts like that with a visual reference..

[Cymric_Knight]

Same problem here with the chest. But I read an article (I read alot!) which makes sense. Acutally, I read it about seven times because I didn't understand it the first 6 times.

What you do on the bench is instead of push the bar up you pull. I know it sounds strange and that's why it took me seven times of reading. Most people push the bar up thus using the tris. But if you focus on pulling the bar up by 'pulling' your elbows together in front of you the focus in on the chest and NOT the tris.

Since then my chest has started to grow. So don't focus on bar but on the elbows!

[rj420]

good advice cyrmric knight. That is what I have been doing for the past month and my chest has grown a lot. You don't push as much weight for as many reps as you normally could, but it concentrates on your chest.

[triathgi1]

Curious on how much endurance you guys/gals may do and maintain the ability to put on mass. Have done several ironman races and other endurance stuff like mararthons..Now I want to put on mass, how much endurance do I need to back off from?

[murrz]

Chest .
Try doing your incline fly's and ftat bench fly's ( heavy 10 reps) first before anything, then jump to flat bench and incline bench. This will leave the delts alone and work your chest, then you can burn your delts out on the bench. I can get a great pump off this workout and my shoulders don't ache the next day.

[onemind]

Try doing your incline fly's and ftat bench fly's ( heavy 10 reps) first before anything, then jump to flat bench and incline bench. This will leave the delts alone and work your chest, then you can burn your delts out on the bench. I can get a great pump off this workout and my shoulders don't ache the next day.


__________________My thoughts exactly and you need do do incline first I prefer dumbells.

[MonStar]

My chest routine is currently:

Flat BB Press 3 sets 4/6/8
Flat DB Flyes 3 setes 4/6/8

Working out great for me. If I were a beginner though I would include weighted dips. But I have gotten up near +135 or so and its too much trouble to get that much weight around my waist. .).)

[Ozzy]

I get excellent results from weighted dips. My current chest routine looks like this

flat db bench
3 x 6

Weighted dips
3 x 8 (all sets to failure)

Incline barbell bench (in the power rack)
3 x 6

flat flies
2 x 40

The flat flies at the end give a really good burn and the low heavy work really adds the mass.

[Pusher]

A couple sets of heavy, heavy, heavy db flyes followed up with a set of cable crossovers.

Plain and simple.

[MASS_PRODUCTION]

i try to utilize each muscle in like a system. i grip the bar a good shoulder width, maybe an inch or so further, then tell my self to focus, i use my chest to lift the weight, and then my tris play a part just to lock out. my stomach is very tight and so are my bi's right along with my chest after i do bench.

[riv]

Originally posted by Daveb19
brotherthor, post a pic of yourself, if your 5th flat set is 585x5 , your 1rm must be around mid 6's... im curious if you can back up lifts like that with a visual reference..

bump, i'd like to see that too

[preist943]

hes gone riv a long time ago on other boards he turned scammer
from what ive heard from other bros , he was full of crap

[riv]

scammer eh? ;boid;

[Jeroen]

In no way is strength directly related to mass so Brotherthor shouldn't even be huge to lift that (allthough he's more likely going to be)

[ChubbyPenguin]

Originally posted by Daveb19
brotherthor, post a pic of yourself, if your 5th flat set is 585x5 , your 1rm must be around mid 6's... im curious if you can back up lifts like that with a visual reference..

YES DO PROVIDE US WITH A PIC 585 for 5 !!

[riv]

Originally posted by Jeroen
In no way is strength directly related to mass so Brotherthor shouldn't even be huge to lift that (allthough he's more likely going to be)

are you serious? i've never met a small man that has benched 400+ or squated 500+

[riv]

Originally posted by preist943
hes gone riv a long time ago on other boards he turned scammer
from what ive heard from other bros , he was full of crap

for chubby ^