How Do I get a sculpted chest

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    Aug 29, 2009 4:26 PM GMT
    I have been working on my chest for quite a while and I never seem to get that big sculpted look. I use the pec deck and push the max at 220lbs and on the chest fly I am out at 210lbs. The seated press is only about 180lbs. What other execises could I do that would pump up the definition. I typically do 3 sets of 10 for each.~~Helpicon_question.gif
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    Aug 29, 2009 6:43 PM GMT
    To get size you'll want to go up in weight, which will probably result in you having to go down in repetitions. Also, switch up what exercises you do/food you eat, because your body will become accustomed to doing these things and build a defense against it. You want to trick your body.

    One thing I did while hitting a plateau on chest was instead of doing high weight, i lowered the weight and did AS MANY repititions I could do until I could do absolutely no more. Do a light weight and try and go for around 30+ reps. This shocked my muscles so the next time I worked out, the weight felt incredibly light, lol. I was able to go up in weight again after that. Try giving that a shot.

    Also you'll want to do cardio on your off days to get definition.
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    Aug 29, 2009 7:09 PM GMT
    Actually, size is a function of sacriplasmic hypertrophy. The advice above is wrong. Study up on hypertrophy is you want to know more. Sacriplasmic hypertrophy is about engorging the muscle fascia through what I like to call local muscular endurance. Many call it getting "pumped up." Strength is not a function of size.

    I'm not sure what "sculpted" is Mr. No Head. If you mean lean, then you need to get lean. If you mean big, see prior paragraph.
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    Aug 29, 2009 8:51 PM GMT
    How is it wrong?
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    Aug 29, 2009 8:52 PM GMT
    Im so glad that i found you guys talking about this, i did some research and found a great website with information we can use

    http://www.hypertrophy-specific.com/hst_index.html
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    Aug 29, 2009 8:53 PM GMT
    Check your form. When doing presses which are good for the chest make sure your grip is wide enough so that you don't engage the arms as much. Then focus on expanding and stretching the pecs while doing your reps. Not sure but you may be using to much weight.
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    Aug 29, 2009 9:04 PM GMT
    Hmm pretty interesting, gonna read up on this. icon_biggrin.gif
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    Aug 29, 2009 10:40 PM GMT
    I see too many guys going with heavy weights on both the pec dec and crossover cables....I find that these two exercises (in combo with heavier presses and flies) done with lighter weights (3 sets of 12) ---making sure you get the SQUEEZE on each rep---works for me...that's what gets the cuts you look for! Good luck
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    Aug 29, 2009 10:56 PM GMT
    MrMason saidIm so glad that i found you guys talking about this, i did some research and found a great website with information we can use

    http://www.hypertrophy-specific.com/hst_index.html

    Interesting site. I wonder if the author is correct that fewer sets need to be done....that the extra sets dont stimulate muscle growth but just burn calories.

    In response to the OP:

    I use a cross cable machine like this one to do flyes.

    cross_cable_machine.jpg

    I start with the arms out at just a slight upward angle and then adjust them up one notch for each set. The different angles work my pecs slightly different for each set. I has had a good effect on my upper pecs especially. I find doing seated incline presses painful for my shoulders. But I can do this.

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    Aug 29, 2009 11:00 PM GMT
    Bar dips, flys, and incline and decline press using free weights every third day for a month. Guaranteed pec improvement.
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    Aug 29, 2009 11:07 PM GMT
    For the Google-Challenged:

    http://en.wikipedia.org/wiki/Muscle_hypertrophy

    FYI, what gets you "cuts" is low body fat. It's not all that exercise specific.
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    Aug 29, 2009 11:09 PM GMT
    your gonna have to lower your body fat percentage, and really beat up your chest at the gym with a variety of excersizes, for a few months. make sure to give it down time
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    Aug 30, 2009 3:22 AM GMT
    for the cable machines, how does that workout your upper chest??
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    Aug 30, 2009 5:42 AM GMT
    Hoodiestud saidfor the cable machines, how does that workout your upper chest??


    Golly, go try some.

    Think most muscular pose. Think squeezing and pumping up your chest.

    Did you even walk yourself through the motion, with pretend cables, or is it too much for you?
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    Aug 30, 2009 5:46 AM GMT
    Wowerz at no one suggesting push ups or cardioicon_eek.gif
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    Aug 30, 2009 7:10 AM GMT
    mailbox saidI have been working on my chest for quite a while and I never seem to get that big sculpted look. I use the pec deck and push the max at 220lbs and on the chest fly I am out at 210lbs. The seated press is only about 180lbs. What other execises could I do that would pump up the definition. I typically do 3 sets of 10 for each.~~Helpicon_question.gif



    Funny my chest improved a lot when i started doing core work rather than
    bench presses.Good form crunches were a major part of that. Male models can't have a chest larger than a 40. So pec definition is not a matter of size.
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    Aug 30, 2009 8:23 AM GMT
    Interesting topic. I want to improve my chest too.icon_idea.gif
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    Aug 30, 2009 11:11 AM GMT
    chuckystud saidFor the Google-Challenged:

    http://en.wikipedia.org/wiki/Muscle_hypertrophy

    FYI, what gets you "cuts" is low body fat. It's not all that exercise specific.



    i agree
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    Aug 30, 2009 10:24 PM GMT
    thanks guys for your advice on this topic...i face the same problem.

    Does anybody know how low the bodyfat need to go? i am currently around 17%
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    Aug 31, 2009 1:14 AM GMT
    Uh, doh...until you can see what you want. LOL.

    5%, 4%...

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    Aug 31, 2009 1:46 AM GMT
    chuckystud said
    Hoodiestud saidfor the cable machines, how does that workout your upper chest??


    Golly, go try some.

    Think most muscular pose. Think squeezing and pumping up your chest.

    Did you even walk yourself through the motion, with pretend cables, or is it too much for you?


    icon_lol.gif

    I love it when he gets all smarmy
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    Aug 31, 2009 6:40 PM GMT
    not sure if there's any science behind this, but what has appeared to work for me is...

    for adding mass, heavier weights, few reps 8-10... do that for a few weeks... then switch to lower weights and higher reps 12-15 (or to exhaustion)...that seems to get that 'cut'ness you seem to be after

    I also find using your own body weight (dips, incline/decline pushups) helps more with getting cut than weights or machine..

    flame me if you wish, but just reporting what has worked for me...

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    Aug 31, 2009 6:45 PM GMT
    Get off of the machines. Get onto dumbells and barbells.
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    Sep 02, 2009 11:55 AM GMT
    Not to be repetitious, but your muscle has no idea if it is pulling against a machine or a free weight, it is just pulling against resistance. It is just pulling. Muscles do one thing. Pull. They never push. Machine, dumbell. barbell. They do one thing. They pull. In a small straight line. Or more accurately, they contract. Muscles do nothing but contract.
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    Sep 02, 2009 12:01 PM GMT
    Cuts and being ripped are based on bodyfat and muscle under that bodyfat.