chest, lagging body part

[Harry Tasker]

I spent most of my years in the gym focusing on squats. Now my legs over power my upper body. My chest looks like a sparrow. I had to gyno and had it removed by a plastic surgeon now it looks looks even smaller.


I need thickness in my chest!! should i train chest twice a week. Do more incline? I need to correct this problem. This problem makes me look way smaller and makes m waist look big? whats the best way for growth.

[SpyWizard]

Re: chest, lagging body part

food...................


and yes, if you can take it..

I do back (which is my strongest asset) went 6 months without working chest to give my rotor cuff some time to heal..

my chest is actually a body part that is easy for me to keep and get in shape, upper, middle, lower so i only work it 1x per week, or every other week now..

[SMILEY FACE]

Re: chest, lagging body part

u need to make your rib cage bigger TO LIFT YOUR CHEST UP... DO DUMBELL PULLOVER on the bench.

FLAT
INCLINE
DECLINE
DUMBELL PULLOVER
AND CABLE CROSS AND U ARE DONE

[bowbow]

Re: chest, lagging body part

Well you say you have focused on your legs which now over power the upper body. So you know how to train to grow. You just need to imply the volume and intensity you used on legs to your chest. It should come along nicely. Don't get overzealous and overtrain it,then you will gain nothing.

[T-Man007]

Re: chest, lagging body part

Well you say you have focused on your legs which now over power the upper body. So you know how to train to grow. You just need to imply the volume and intensity you used on legs to your chest. It should come along nicely. Don't get overzealous and overtrain it,then you will gain nothing.

I agree 100% with this!!!!

I used to be a bean pole, I was 5'10" and 140 pounds when I walked into HS. As i experimented with weights over the years I realized that I respond very very very well to drop sets. My core program for my calves and delts were drops sets, and well, those are probably my two strongest areas. I've used drop sets on quads, hams, triceps, back, most exercises where it's easy to drop the weight quickly and received very good results from this. But, your body may respond better to negatives, or static contractions, or something else.

[Harry Tasker]

Re: chest, lagging body part

will incline give it more growth then flat bench press? I know BB'ers stick wity inlcine more then flat? what do u think?

[Stackt]

Re: chest, lagging body part

will incline give it more growth then flat bench press? I know BB'ers stick wity inlcine more then flat? what do u think?

Just make sure your not overworking your chest .I'd go heavy and go once a week .To start off do incline barbell ,flat db, hammer wide chest machine ,and do a stretch excercise like cable crossovers ,db flies etc. The reason why bodybuilders stick wit incline is due to injury alot of people get injured doing flat than incline .

[bowbow]

Re: chest, lagging body part

Flat stimulates more overall growth in my opinion. I wouldn't stick with just incline alone. And make sure your incline isn't more than 30 degrees or you get to much shoulder involved.

[T-Man007]

Re: chest, lagging body part

will incline give it more growth then flat bench press? I know BB'ers stick wity inlcine more then flat? what do u think?

No, most body builders focus on upper because the lower is thicker by natural design. So, by focusing on the upper, you can keep it as thick as the lower.

But, like I said above, it's all going to come down to genetics. You can not change your genetics. Just look at the por bbers who have smalle calves, or small biceps, or small triceps, or weak backs, most people have a weak point. We just do. I too used to struggle with chest until I found an ariticle on what Nasser does for his and it worked great. Every 3rd chest workout he would do a press/fly superset. His entire chest workout would consist of two superset combos with 3 sets of each. The principle behind it is the press, which is the first exercise performed in the superset, is where you use as much weight as you can, then you IMMEDIATELY follow with a fly exercise to isolate and stretch the pecs forcing them to go way beyond falilure. Here's the program:

1. Incline DB Press / Flat Fly: do 3 sets and DO NOT REST between press and fly. After the fly, rest a couple minutes and do it again. Remember, this is higher intensity and you want to rest a little more to get the most out of each set.

2. Decline DB Press / Decline Fly: again, do 3 sets and DO NOT REST between the press and the fly.

I will guarantee you right here and now, this will make you sore EVERY time you do it. It's intense, which is why you only do it every 3rd workout. The other two workouts I would personally do one day BB Bench, BB Incline, Pec Deck and then Incline Smith, Flat DB, Cross Overs. On the superset day I use basic slow controlled reps, the BB Bench day, I use more of a 3121 tempo (3 secs lowering, 1 sec pause stretched, 2 secs raising while flexing the pecs, 1 sec of squeezing the pecs just prior to lock out), and on the Incline Smith day I might use a tempo of 2321 (same as before but I hold the stretched position for 3 full seconds to really call on more tissue to help with the exercise). I love utilizing tempo training. You can use the same exercises and change the tempo so much that the muscle has no idea what's going on. However, I don't personally recommend doing the same exercise over and over.

I think the best thing you can do for a muscle is change the way you apply resistance every week. For example, and these are things I do all the time, take DB presses for chest. Some days I will go into the gym and grab one of the adjustable benches, warm up chest and then start with flat presses for one set, then I raise the bench one notch and do another set, then I raise it another notch and do another set, and I keep doing that until I get to a really steep incline DB press. I will go in and the same same and start at incline and go down. I will also do in on the smith machine so I can move more weight through every angle. Same thing with skull crushers, I will do those flat bench, decline, incline, on a swiss ball, whatever I can do to change the stimulas, that's what I will do.

[SMILEY FACE]

Re: chest, lagging body part

^NICE BOOK

[supasaiyan99]

Re: chest, lagging body part

No, most body builders focus on upper because the lower is thicker by natural design. So, by focusing on the upper, you can keep it as thick as the lower.

But, like I said above, it's all going to come down to genetics. You can not change your genetics. Just look at the por bbers who have smalle calves, or small biceps, or small triceps, or weak backs, most people have a weak point. We just do. I too used to struggle with chest until I found an ariticle on what Nasser does for his and it worked great. Every 3rd chest workout he would do a press/fly superset. His entire chest workout would consist of two superset combos with 3 sets of each. The principle behind it is the press, which is the first exercise performed in the superset, is where you use as much weight as you can, then you IMMEDIATELY follow with a fly exercise to isolate and stretch the pecs forcing them to go way beyond falilure. Here's the program:

1. Incline DB Press / Flat Fly: do 3 sets and DO NOT REST between press and fly. After the fly, rest a couple minutes and do it again. Remember, this is higher intensity and you want to rest a little more to get the most out of each set.

2. Decline DB Press / Decline Fly: again, do 3 sets and DO NOT REST between the press and the fly.

I will guarantee you right here and now, this will make you sore EVERY time you do it. It's intense, which is why you only do it every 3rd workout. The other two workouts I would personally do one day BB Bench, BB Incline, Pec Deck and then Incline Smith, Flat DB, Cross Overs. On the superset day I use basic slow controlled reps, the BB Bench day, I use more of a 3121 tempo (3 secs lowering, 1 sec pause stretched, 2 secs raising while flexing the pecs, 1 sec of squeezing the pecs just prior to lock out), and on the Incline Smith day I might use a tempo of 2321 (same as before but I hold the stretched position for 3 full seconds to really call on more tissue to help with the exercise). I love utilizing tempo training. You can use the same exercises and change the tempo so much that the muscle has no idea what's going on. However, I don't personally recommend doing the same exercise over and over.

I think the best thing you can do for a muscle is change the way you apply resistance every week. For example, and these are things I do all the time, take DB presses for chest. Some days I will go into the gym and grab one of the adjustable benches, warm up chest and then start with flat presses for one set, then I raise the bench one notch and do another set, then I raise it another notch and do another set, and I keep doing that until I get to a really steep incline DB press. I will go in and the same same and start at incline and go down. I will also do in on the smith machine so I can move more weight through every angle. Same thing with skull crushers, I will do those flat bench, decline, incline, on a swiss ball, whatever I can do to change the stimulas, that's what I will do.

Excellent. I may start doing this. My chest lags a bit as well.