Rocky07
- Thread starter black7
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Rocky07
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yeah sorry people, im not the most advanced at the computer so i got my friend to post this for me. im lookin for any advice and what needs to grow and what needs to disappear. what looks good and what doesnt. u wont hurt my feelings so be honest...and yes i kno i kno, another cheesy camera phone picture and pose....well the camera phone is the only camera i own lol and the pose is the only one i know that looks ok to be holdin a phone in my other hand!
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Rocky07
Guest
anybody?....
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Rocky07
Guest
yeah its supposed to be 240lbs...can anyone tell me what my weaknesses look like or any areas i need to work the most?...besides lean out cause thats a gien tho i did gtet checked at 10% BF the other day so im not too fat
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Rocky07
Guest
bro i kill my chest...i cant make it grow efficiently. everytime i look in the mirror tho i just say to myself "WTF?!". im 240lbs, i have been benching 425lbs now as my last set for 2 reps for 2 wks now. i start my first set (10 reps) with anywhere from 315 to 335. after my 10, 8, 6, 4, 2 flat bench i usually do dumbell flys of some sort. and some push ups or something...idk what tho do. i am proud to say i have figured out how to make my biceps grow tho lol. what do yall suggest on the chest growth?
black7
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i never see u do incline
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I have the same problem with chest .
But , you are stronger on the bench than I ever was .
I only broke 400 a couple times and that was in my early twenties.
Sometimes less is more with certian muscle groups.
Now ! Mind you ! I'm no expert, but try to do a slight incline instead of flat .
I stick a 2X4 under my bench back rest to give me a little incline.
It doesn't take much .
I've even used the HST method and did wounders for my chest hypertrophy when nothing else seem to do it. .
Which does work if done correctly.
How long has it been since you have taken a break from lifting ?
But , you are stronger on the bench than I ever was .
I only broke 400 a couple times and that was in my early twenties.
Sometimes less is more with certian muscle groups.
Now ! Mind you ! I'm no expert, but try to do a slight incline instead of flat .
I stick a 2X4 under my bench back rest to give me a little incline.
It doesn't take much .
I've even used the HST method and did wounders for my chest hypertrophy when nothing else seem to do it. .
Which does work if done correctly.
How long has it been since you have taken a break from lifting ?
black7
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:hitit:
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Rocky07
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i could try that black. i dont do much incline however on this cycle i have actually done it twice. i benched 385 one wk, did incline the next wk, benched 405 the wk after that, did incline the next week, then got 425 the wk after that lol it sounds insane i kno but i started at 365 on my first week of shots and went up 60lbs on my 2 rep max in 4 wks. i have gotten in to the whole slow rep, low weight, constant resistance, squeezing thing when i work my biceps and they have grown like hell compared to what they were. maybe i should try that with my bench press. and do incline more often...
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Rocky07
Guest
i have another ? too...one thing i am very proud of about my body is the abs. i know im not ripped or anything but compared to most others id like to think my abs are big and "blocky". well i do "weighted decline situps" holdin a 45lb weight against my head but even tho i work them hard it doesnt get rif of any side fat at all...well the other day i decided to do the same exercise but insted of comin up straight i went to the sides to kinda hit my obliques and my friend said i could do it but its gonna blow my obliques up makin me appear to be fat lookin unless im very lean. he also says that it will hinder the "V" look too. what exercise can i do to burn that side fat a little without running into this problem?
Thate
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It sounds like you are putting too much emphasis on your 1 rep max. That serves zero purpose in bodybuilding and often leads to injury. I also get caught up in it occasionally but it seems you do it every single workout. Try what black said and use around 75% or so and crank out slow controlled reps.
I agree that inclines are a must.
I agree that inclines are a must.
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IMO, I think you should go with something like this. If what you are doing isn't working you need to change it up and what black7 suggested I think is your good option.
My personal opinion... and this is just my opinion but I think anything lower than 6 reps is a waste... I would much rather feel that muscle contraction and squeeze. Again tho everyone is different.
Regular bench press doesn't do a whole lot for me.... But I still start off with it ever other workout.
I was never a believer in low reps to gain mass. Always med to high reps. I would go with bench 3-4 sets 6-12 reps on all. Then definitely do incline dumbells sets at 12 reps each. This is where I personally think I do my most growing. Then finish off with cable flyes like 20-25reps or til burnout and get the blood really flowing to the muscles.
Then maybe start the next chest routine with incline barbells, dumbell presses and so on.....
But it looks like you got to start doing some inclines to build that upper chest.
sh*t sometimes I do more incline work than flat work. I personally believe a person looks better when their upper chest sticks out more and I see WAY TOO ANY doing too many bench presses and dumbell presses.
Everyone responds differently but myself as well as most of my fellow lifters respond better to mid to high controlled reps.
Just something to consider.
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Rocky07
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yeah i do put a big emphasis on my (2 rep) max...no specific reason other than ive always heard u could do sets like 10.8.5.1.1.1.5. and break ur chest down really good. ive always heard the 1.1.1. sets break u down more than u realize but idk how true this is. i just got it from a really really big BB. so i figured it worked. i actually did incline tonight...my incline is really weak compared to my flat and i did 10,8,6,4,2 with 205,225,245,275,290...290 had me shakin a little but considering i can blow up 425 on flat bench i just assumed i was workin different muscles. im not tense tho even now and i never get sore from incline...i even do incline dumbell flys very slow and lots of squeezing. why dont i get sore? (assuming soreness is a reflection growth and breakdown) i want u guys to kno i am certainly not arguing, i am listening and doin what yall are telling me to...im just not understanding much...fill me in
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Rocky07
Guest
yeah i do put a big emphasis on my (2 rep) max...no specific reason other than ive always heard u could do sets like 10.8.5.1.1.1.5. and break ur chest down really good. ive always heard the 1.1.1. sets break u down more than u realize but idk how true this is. i just got it from a really really big BB. so i figured it worked. i actually did incline tonight...my incline is really weak compared to my flat and i did 10,8,6,4,2 with 205,225,245,275,290...290 had me shakin a little but considering i can blow up 425 on flat bench i just assumed i was workin different muscles. im not tense tho even now and i never get sore from incline...i even do incline dumbell flys very slow and lots of squeezing. why dont i get sore? (assuming soreness is a reflection growth and breakdown) i want u guys to kno i am certainly not arguing, i am listening and doin what yall are telling me to...im just not understanding much...fill me in
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Rocky07
Guest
thanks
thanks
Thanks bro! that was a much needed compliment. Thats by biggest struggle...it just doesnt grow as efficiently as everyone else's it seems like but i have been killin it lately so ill keep it up!
thanks
Thanks bro! that was a much needed compliment. Thats by biggest struggle...it just doesnt grow as efficiently as everyone else's it seems like but i have been killin it lately so ill keep it up!
liftsiron
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Just wait for another 8 weeks:iggthumpu
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IRON37
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nice, at first I was like what the hell 140?? lol.. but yeah the chest will fill out man. You have some sick strength. So maybe its just your shoulders and tris overpowering or something? Have you ever tried dc stretching or any kind of chest stretches? I see you do pushups. Those definately helped me no matter what anybody says about em
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Rocky07
Guest
nah i dont stretch much...i get stretched out pretty good doing dumbell flys and pushups but other than that i dont stretch...i prolly should...im adding a little of this and that as i go tho-i used to not even do incline at all but i started and saw that it was workin so now i do it eow. what kinda stretchin are u talkin about?
