chest routine advise

Do you do the above at every workout?

Yes, i alternat every other week on flat bench between barbell and dumbells

I think you are over training. 25 sets of chest exercises per workout is WAY too many. Cut it in half, and watch the gains roll in.

What your rep count like with each lift brother?And do you switch that up now and then...GSR could be on to something in that more is not always best. Could try switching rep count up, possibly doing some supersets for a few weeks, even changing the amount of time your actually lifting and lower the DB/bar.

Ok, so here is from my logs of this Monday:

Flat Bench:
Set #1 135 for 20 Warm up
Set #2 185 for 15
Set #2 225 for 12
Set #3 275 for 10
Set #4 315 for 6

Dumbell incline:
Set #1 95 for 8
Set #2 95 for 8
Set #3 95 for 8
Set #4 95 for 8

Barbell Decline:
Set #1 225 for 12
Set #2 225 for 12
Set #3 225 for 12
Set #4 225 for 12

Machine Fly/Cable Crossover/ lower crossover:
All sets of 4 with 10 reps, various weights

Posted by: @proamas

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Hey guys any advice on exercises to thicken the pecs? I alternate EOW with dumbells on flat bench. I seem to be stuck and am looking for a fuller thicker look.

Here is my chest routine:

5 sets flat bench with barbell / EOW 5 sets with Dumbell
4 sets incline dumbell
4 sets decline barbell
4 sets machine fly
4 sets cable crossover
4 sets lower cable crossover

Fuck all that to much bro. Stick to the basics for years and grow.

Incline first. Upper chest gives the bodybuilder look.

then heavy flat bench

then a fly or pec dec movement.

if you get bored with the barbell use dumbbells SOMETIMES.

What will grow your chest is HEAVY basic compound movements. If three exercises for your chest is not enough. Work harder.

Posted by: @proamas

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Ok, so here is from my logs of this Monday:

Flat Bench:
Set #1 135 for 20 Warm up
Set #2 185 for 15
Set #2 225 for 12
Set #3 275 for 10
Set #4 315 for 6

Dumbell incline:
Set #1 95 for 8
Set #2 95 for 8
Set #3 95 for 8
Set #4 95 for 8

Barbell Decline:
Set #1 225 for 12
Set #2 225 for 12
Set #3 225 for 12
Set #4 225 for 12

Machine Fly/Cable Crossover/ lower crossover:
All sets of 4 with 10 reps, various weights

Incline first. When you are fresh.

Fuck decline.

Posted by: @deja-vu

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Fuck decline.

Yeah, cause they didn't do shit for Dorian Yates. Oh wait, yes they did.

I like to go low reps heavy weight first
And up reps and lower weights as I go to switch it up every now and then I figure y waist energy
And strength going light just hit it hard first

I'll repeat what the other guys have said: you're doing too many sets.

As others have said compounds are key. I prefer the barbell over dumbbells but will mix it up every six weeks. I always finish my chest routine with pushups. Always a sweet pump before heading home.

too much sets...my biggest improvement was when i pre exhaust with few sets of heavy flyes, machine or dumbells..then do inclines..hammer strength incline really helps in adding size to my chest..

Ok guys thanks for the input. So i wil start by doing heavy sets first then decrease weight as i build sets. trying to keep it to 3 sets max?

Also should i just stick to the basics? i.e.-

1. Barbell Bench
2. Incline Bench
3. Decline bench and flys

Should i cut out the machine flys, and the cable crossovers? Keeping in mind im rebuilding mass.

GsRacer & Deja Vu Thoughts?

Posted by: @proamas

↑

Hey guys any advice on exercises to thicken the pecs? I alternate EOW with dumbells on flat bench. I seem to be stuck and am looking for a fuller thicker look.

Here is my chest routine:

5 sets flat bench with barbell / EOW 5 sets with Dumbell
4 sets incline dumbell
4 sets decline barbell
4 sets machine fly
4 sets cable crossover
4 sets lower cable crossover

i would do

Warm up
3 sets flat bench with barbell / switch it up monthly
3 sets incline dumbell
3 sets decline barbell
2 sets cable crossover light weight to get a good stretch for 12 but go nice and slow and bring your arms out far
2 sets lower cable crossoverlight weight to get a good stretch for 12 but go nice and slow and bring your arms out far

That is pretty much my chest routine... if your going for size you need to try to keep a good tempo and get really pumped up and stretch the fascia should only take about 40 min tops stay in an 8-10 range its working well for me and the guy that helped me design this routine just got his pro card a few weeks ago so i think he knows what he is taking about