Tweetsupr i think if u do db work 1 workout and flat bench the 2 workout in the 7 days you can bring it up. low reps and heavy weight brother. if say 275 for 2 and if u take anapolon anadrol and test susp together you most definitley can do the 405 or more in 8 weeks blood. if i take that and do it that way i get 465- 475 for 3 reps close grip benches that helps with tricep explosion brother.

wat do u think supra?

TweetIm using a variation of anabolics routine(dude is a genius).

Today my strength was low(I am recovering from two shoulder injuries) from the flu, but still had to make it

Incline DB bench
10x60
10x70
10x80
10x95
8x100

Flat BB bench
10x135
10x185
7x225


One thing to add is, I think I am stronger with DB than BB. One reason for this could be the DB themselves. everything larger than 100 lbs has a 2" fat grip at my gym. I LOVE THIS. I hate standard size bars. I can palm a basketball with ease. Im guessing I should have been over 6' but I got the short genetics in the family.

Tweetdo u remember the guy " shorty" from england who made the finals in the world strongest man. i could be wrong but he was 5'4 i think and stacked. in my day i could only squat 585 i think but no way more. if i tried wat your doing as a strongman supra i could get it to 660 or better depending on drugs, diet, other factors. now you can palm a basketball thats where you get your grip strength. i was reading today on strongman and i thought of u supr and it said it all depends if your legs are strong you have a good shot at placing and stomach to. god your getting me phyed for todays leg workout. i might go to 225 who knows.

TweetI dont remember shorty, but Im sure ill be watching everything strongman over the next few months.

Tweetull see him if u watch them.

TweetDon't even really need to worry about bench for strongman. Squats deads overhead press. That is where you need to make you living. Also finding somewhere to use the equipment will be more than worth it. Gym lists don't have a great carry over to some of the stuff

Tweet

Originally Posted by jamescb77

Don't even really need to worry about bench for strongman. Squats deads overhead press. That is where you need to make you living. Also finding somewhere to use the equipment will be more than worth it. Gym lists don't have a great carry over to some of the stuff

Everything you said is right on the money. The chest development is really a personal thing. Its always been a lagging part.

Thanks james. Solid advice

Tweeti have to disagree, you need bench to get overall body stregnth, but 1 thing i should say as i have said all along i dont know power movements. but all the strongman competitors had hugh chest. plus it builds triceps and anterior shoulder strength, and your lats for pulling movements. imo

Tweetdo db pullovers across the bench man. that will hit the whole region and the lats as well. great overlooked chest exercises when done properly

Tweet

Originally Posted by guns01

do db pullovers across the bench man. that will hit the whole region and the lats as well. great overlooked chest exercises when done properly

Dumbbell Pullover
This right? Looks like a nice workout. I like how it hits a lot of back and shoulders too and minimizes isolation on the chest.

Tweetyessir sure is. if you drop your butt lower it will pull more on the chest and lats. biggest thing i can point out to you is deep breath as you go into the stretch and exhale on the contraction hard.

TweetDepending on what part of your chest is underdeveloped there are many different exercises to help in each area.If its just strength your after as your main goal (which of course will bring more size) I wouls try focusing on lower weight/more explosive reps with really squeezing at the end of each rep.Take a weight that you can get out say 10 good reps and really concentrating on exploding the wieght up and squeezing at the end of motion and then slowly lowering the weght back down before exploding it back up again.Make sure you control the wieght on the decent and not bouncing it off your chest between reps.

This explosive type of rep will really help in activating more muscle fibers which over time will greatly help in increasing not only your strength but size as well.

I have a lot of great chest exercises routines posted up in this forum you may want to check out as well and try different ones.I am a firm believer in always switching things yp to continue forward progress.