Tweetfw ever reason, bench before I was majorly injured was my worst lift overall, very weak, even though chest is fairly decent, other lifts and legs were fairly strong

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Originally Posted by president_fad

i dunno whuts wrong with me.

yes something is wong wt u... how many times are u training ur chest per week?

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Originally Posted by BIG_MIKE1979

TweetMikey , pres has very long arms and small rib cage.. His leverages just dont allow him to lift a big bench but his squat/dl numbers are good.. give fad some time he'll hit 315 easy

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Originally Posted by Skarhead

Mikey , pres has very long arms and small rib cage.. His leverages just dont allow him to lift a big bench but his squat/dl numbers are good.. give fad some time he'll hit 315 easy

Very logical answer. I always wondered why I wasn't able to lift to much. Finally my brother made a good point. He said because I have such long arms it take twice as much for me to put up 200lbs than it does for someone with short arms. So basically my lifting 200lbs is the equivalent of someone with a short build lifting 225lbs. Don't know if that's true but it's very logical in my opinion.

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Originally Posted by BIG_MIKE1979

yes something is wong wt u... how many times are u training ur chest per week?

once per week.

Tweetima film my bench this week, maybe sumthin is wrong with my form.

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Originally Posted by president_fad

once per week.

its good once a week..
what do u do for sets and reps...???and the rest(be honest)
and let me give a good chest workout if u want me and follow it for 8 weeks and i guarantee for u, u will hit 315 in no time..

what is ur max roughly now???

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Originally Posted by BIG_MIKE1979

its good once a week..
what do u do for sets and reps...???and the rest(be honest)
and let me give a good chest workout if u want me and follow it for 8 weeks and i guarantee for u, u will hit 315 in no time..

what is ur max roughly now???

well my chest day goes like this

i usually do flat first

barx10
135x10
185x4
225x1
(last week) 245x2.5-3 barely got help on the third, then i did like 3-4 more with help
185x12

flatdumbbell press with elbows in
75x10x4 (generally something close to that)

Weighted Dips

bwx10
25x10
70x6
70x6

Shoulders
cleans
135x10
185x 7
185x7

shoulder press
45 or 50 for a few sets

then weighted abs.

Thats what i do on chest day.

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Originally Posted by president_fad

well my chest day goes like this

i usually do flat first

barx10
135x10
185x4
225x1
(last week) 245x2.5-3 barely got help on the third, then i did like 3-4 more with help
185x12

flatdumbbell press with elbows in
75x10x4 (generally something close to that)

Weighted Dips

bwx10
25x10
70x6
70x6

.

well for chest follow this:
bench: bar and 135 for 10 warm up.
185 for 6
225 for 6
245 for 3
THEN NEGATIVE EVERY 2 WEEKS: EITHER 275 OR IF U CNA HANDLE 315 FOR 2-3 REPS AND HOLD AT LEAST 15 SECONDS/AS MUCH AS U CAN
incline: 3 sets of 8

now this will get ur rib cage bigger and stronger:
dumbell pullover on the bench: 3 sets of 10decline on the machine 3 sets of 10
cable cross 3 sets of 15
dips wt weight 3 sets of 10.

good luck

Tweethow many sets is that total?

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Originally Posted by president_fad

well my chest day goes like this

i usually do flat first

barx10
135x10
185x4
225x1
(last week) 245x2.5-3 barely got help on the third, then i did like 3-4 more with help
185x12

flatdumbbell press with elbows in
75x10x4 (generally something close to that)

Weighted Dips

bwx10
25x10
70x6
70x6

Shoulders
cleans
135x10
185x 7
185x7

shoulder press
45 or 50 for a few sets

then weighted abs.

Thats what i do on chest day.

that is way, way too much volume. pick one exercise, the one that makes your chest grow the most, whatever that may be.

do one warmup set of 15 reps
do one warmup set of 8 reps
-neither one of these should be fatiguing-
do one set with a weight you can do no more than 10 reps
do one set with a weight you can do no more than 5 reps
do one set with a weight you can do no more than 15 reps

that's it. that's your chest workout. if you do each rep properly and reach failure at the desired rep of each set, there is no reason your chest should need any more stimulation.

do this twice a week.

forget the musclemag bullshit. all that volume is just driving up your cortisol levels and HINDERING growth.

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Originally Posted by president_fad

how many sets is that total?

15 sets for chest and 2 sets negative..
but i usally train
my chest only on monday abs
tuesday: back
wen :legs abs
thurd: shoulders
friday :arms abs