Best and Fastest Way to a HUGE Chest

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    Oct 19, 2007 6:50 AM GMT
    Can anyone offer any pointers on getting massive pecks?

    I think may be working out wrong, it's been a couple weeks since I've really felt a good burn icon_biggrin.gif
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    Oct 19, 2007 8:10 PM GMT
    stick to your basics: Bench Press, Incline Press and Flys. For getting big do bench press and incline on the smith machine and have a buddy spot you so you can go heavy. If you aint feeling anything your not going heavy enough, in total you shouldn't be doing more than 21 reps per body part, lift heavy enough to only do this amount.
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    Oct 20, 2007 1:11 AM GMT
    ...having stated the aforementioned meluvmanicotti, I think I'll need to lift heavier weights.

    Is there a real downside, would you say, to doing more reps with lighter wiehgts though, if one is very in tune with feeling their mucles go though the motions of thei workouts and using the knowhow to keep them engaged the whole time?

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    Oct 20, 2007 2:38 AM GMT
    Incline dumbbell presses at less than a 45 degree incline, through a full range of motion and with a nice stretch with moderate to high reps. Incline dumbbell flies, moderate to high reps, through the fall range of motion, with stretching. The higher reps with help with the hypertrophy, and the stretching will help your attachments, and elongate the muscle some. NEVER EVER NEVER stretch a cold muscle.

    Do not do bench barbells. Your range of motion will be limited and you'll run into issues of impingement with over-development with your anterior deltoids (your shoulders will roll forward causing that impingement). Do not do shoulder presses in front (anterior) because of the same reason. Time and again, I've seen idiots get shoulder problems with lifting before engaging their brains.

    Be sure to do the antagonistic exercise, reverse flies, so that you maintain balance and prevent injury.

    Calories. Fuel the furnace.

    Volume. Every look at bikers and football players that push sleds? Huge legs. Same thing works with your chest. You can't do just a few sets and expect any level of results.

    Patience. Stuff takes time.
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    Oct 20, 2007 4:04 AM GMT
    To Knowname:
    I don't think there is a down side only if it doesn't match what you intend to acheive. If you want to get bigger you got to lift heavier. If you are lifting light and doing a lot of reps you are still getting stronger and toned but you won't be building mass. It also depends on the athlete you are and if mass will help you in your sport. Baseball players came to realize it doesn't help them, but footbal players will do well with more massl. Also, there are other sports were the flexibility is more important.
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    Oct 20, 2007 4:09 AM GMT
    I like pushups.
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    Oct 20, 2007 4:34 AM GMT
    I'm not in any sports currently, thinking about boxing... Otherwise, the only real reason I work out is because I'm diabetic, lol. (The chest thing is just because I'm looking to get as many side-benifits as I can icon_biggrin.gif )
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    Oct 20, 2007 4:41 AM GMT
    Implants icon_razz.gif
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    Oct 20, 2007 9:53 AM GMT
    Their is only one (1) way to improve the size of your chest . . . PROPER FORM! I would say nearly 90% of the men I see working their chest DO THE BENCH PRESS and INCLINE PRESS WRONG! DO NOT DO WHAT U SEE OTHERS DO! Keep your damn elbows Parallel in a straightline across your pecs. DO NOT bring your elbows inward toward the body ever! Bring the bar down and touch your chest lightly and return to starting position and repeat. If you have a Smith Machine in your gym as most good ones do . . .make it your best friend. Benchpress, and incline press on a Smith will be good for two (2) reasons. Allows proper form, and has a safety catch which gives you a sense of security in the back of your mind! Do the 6-8 rep range, 3-4 sets. If you start with flat bench press, next time you go to the gym, start with the incline press! Always finish off with cable crossovers as they will pump more blood to the region, gives overall shape and builds defination. Do those until FAILURE! Then quick, run out of the gym and eat something!

    As I said I see bad form again and again, particularly with the one-three rep wonders! They are using the shoulder muscles and never invoke full chest development! Another of my favorite benchless wonders . . . they only bring it down half away (knowing all to well if they went further, they would never be able to lift the weight back up). So why not check the ego at the door, lower the weight and do it correctly!

    Good Luck dood and Keep me posted!
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    Oct 20, 2007 11:54 AM GMT
    Thank you iluvmanicotti, point taken. That makes sense to me. Just to clarify, you do mean 21 sets as in total and not in like one set of reps right?

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    Oct 22, 2007 3:34 AM GMT
    Regularly doing anything more than 45 reps total for an exercise (3 sets of 15) will more than likely not increase your size. Just wanted to put a number on what is "high." If you can do more than 15 reps in a set, you should add more weight.

    The exact numbers vary for everyone. For me, I never saw any significant gains when I did sets of 15. It was only when I went to sets of 5-8 that I saw increases in size-- if I could lift a weight more than 8 times, I added more-- less than 5, I subtracted.

    People with a lot of testosterone or who are taking steroids will gain mass with higher reps, but average people need more weight than reps to build bulk.

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    Oct 22, 2007 3:48 AM GMT
    A couple of months ago, there were some PT's on here commenting that elbows should not descend below the spine during bench presses, to avoid shoulder injury. In that case, most guys wouldn't actually touch the bar to the chest. I noticed that last year, the exercise magazines started specifying "rack lock-outs" instead of "bench presses" presumably for the same reason.

    I've done it both ways, and personally I don't know. After a good warm-up, I don't feel any particular shoulder strain from lowering all the way, except during an arthritis flare. Is there any particular benefit to lifting through those last few inches?
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    Oct 22, 2007 3:56 AM GMT
    having torn both of my rotator cuffs I can tell you that bringing your elbows below a 90 degree angle (or your spine however you want to describe it) is causing impingement of your shoulders. proper form is not bouncing the bar off of your chest.
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    Oct 23, 2007 5:43 PM GMT
    To those who have commented. . .yes bringing the weight fully down and touching (not bouncing) off chest involves FULL CHEST. As I outlined in my original posting!

    Your rotator cuff is never involved in a chest press . . .DAH !

    If ever you wish to avoid a rotator cuff injury WHEN doing shoulders, a T exercise is required. If you need an explanation please ask. Or what do I have to do! Start filming myself? LOL
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    Oct 23, 2007 6:55 PM GMT
    Back to the size / mass thing.

    Low reps will build strength and strengthen your attachments. Low reps are the most likely to cause injury, especially with improper form.

    Moderate reps will cause you more hypertrophy / volumization. Moderate reps will work to add mass faster than anything else.

    High reps will cause more capillarization / vascularization.

    You can talk all day about type1 type2 a and b but what works is what works.

    Ever look at a powerlifter? Strong as heck, but, often not that big?

    Ever look at a football player or biker? Not quite as stronger, but, usually huge legs.

    Ever look at a runner? Usually hardly any muscle because of caloric deficit, and all that cardio messes up the metabolic processes of muscle growth.

    It takes a bit of everything to be successful, and some folks respond better one way or another.

    In my case, I'm a meso-endo somatype, bordering on super-meso. I look at weights and get bigger. I weighed 175 at 5'5" at 12 when I was 16. What I've found, in my 32 years in the weight room, is that I gain more size with moderate to high reps, and don't deal with as many little aggravations of inflammation. I use periodization, year round. Yes, you do need to do some 5 or 6 rep stuff from time to time, but, to stay injury free, and to make the best gains, my suggestion would be 8 to 15 on chest, arms, and shoulders, generally, with say some five by fives every third workout. For legs, I'd say anything from about 10 to 25. I know guys with HUGE legs that do sets fo 25 and go home.

    Understand, resistance training (weights and other resistance) is highly intensive. Most guys fail because they do not understand how much they need to eat; do not allow adequate recovery; lift to heavy and in bad form.

    I blow folks away weighing 195, at about 10% right now, and doing shoulders with 10# weights. My shoulders are 54 inches. It's about learning what works for you, and, I can not say this enough, calories, recovery, and insulin management. Contest time, I'll be 176 at about 3%.

    Guys juice not because they are lazy, but, because they want to train at a higher level with better results. The truly huge, have great genes, have been training for years, and LISTEN to what their body tells them from day to day, and they stuff themselves, day after day.

    Sometimes, staying out of the weight room is the very best thing. There is no magic pill.

    The following must be present, however:
    1. Stimulus
    2. Anabolic state
    3. Adequate rest and recovery.
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    Oct 26, 2007 2:33 AM GMT
    to knowname: yeah i mean in total not just one set.
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    Oct 26, 2007 4:43 AM GMT

    You're getting a lot of advice from guys who are either genetically gifted, have years of lifting experience, or both (mostly both - like Chucklet, Meluvmanicotti and BuiltHot). And what they are saying may be very applicable to them.

    I think they may be forgetting that you're 5'10" 164# with 15" arms - you've a small frame and have different abilities - at least at this stage of your development.

    To grow "massive" pecs (no "k", please - it's short for pectoralis) is a questionable objective in my opinion. You need good muscle pretty much all over. Otherwise you'll end up basically a thin guy with an overdeveloped chest - which is not as sexy as you might think.

    Feeling a "burn" is a byproduct of using sugars for energy. Metabolizing sugars leaves lactic acid as a by-product. While you might be lifting too light to challenge your body, you might also be failing to nourish it well. I think that's at least as likely.

    If you can't afford to have a reputable local trainer design a workout for you, I suggest you spring for a book or two on the subject. Fred Hatfield's "Scientific Bodybuilding" is a good one, so is "Serious Strength Training" by Tudor Bompa. Neither of them is a big Weider-style picture book - instead, they are crammed with information.

    Both address nutrition, too, and that may be your biggest challenge. You can have a wonderfully designed lifting program, you can be absolutely reliable and dedicated to doing the exercises, and still get nowhere if your eating plan does not support your objectives.

    I suppose what you were really looking for in this thread was a magic exercise that would make your chest pop out - but building a balanced and sexy physique is a little more complicated than that, and takes some time.

    Invest some thought into the process and THEN dive in. OK?

    Prime Fitness, Inc.

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    Oct 27, 2007 9:19 PM GMT
    Gosh, Joey. I could use a good back shaver.

    Your point regarding genetics, and duration, is well spoken. Lots of guys hate hearing that.

    I grew up on a cattle ranch in Nebraska. From an early age I was fed well. Tons of milk, eggs, ham, pancakes, spaghetti, bacon, steak, and so on, but, very, very, very few simple sugars other than some orange juice, or small occasional chocolate cake. YUMM. Rarely, fried food. Boiled potates, grilled steak, and so on.

    I've said this before, but, I'll say it again: when I was 17, I was 175 at 12% fat at 5'5", and had never even heard of juice. When I was 28, I was 228, at 5'5", at 11% fat. At 47, I pack 195 at about 8% right now. I get about as heavy as 220, but, bringing all that weight off to compete at open middleweight is a drag, so, I'm thinking I don't want to get as fat, nor as heavy as last year. Once I get in the 200s, I start to elevate my bp a bit and so on. That being said, all my CMP numbers are perfect with one exception: my cholesterol is low 140, and my HDL is low (around 17 to 30, where it could be as high at 45, or more). That's mostly from a low fat diet. More and more science is saying that cholesterol is NOT a good indicator for morality. Of course, that won't change a lot considering the millions being made on Crestcor, Lipitor, and so on..

    I LITERALLY eat until it hurts, and then eat extra, sometimes, (not lately) as I don't like my stomach sticking out. I'm one of those lucky guys, that while, I'm not quite a super-meso somatype, I'm real close. I can LOOK at weights and grow. Lately, I eat consistent meal, at about 50 grams of protein per pop, and just eat all day long. I write code / administer systems for a living and sometimes I "forget" to eat. I actually do my very best on a strict contest regimen where I track everything.

    The story about big ol farm boys, and big ol boys from Texas is true. If you eat, you'll get back. Here in Texas, though, the culture revolves around excess. The portion sizes are to big, and nearly everything is fried. I didn't know you could fry ice cream, Twinkies, Snickers, nor turkey until I moved to Texas. Here in Texas, they fry EVERYTHING, and that's why Dallas is the stroke capitol of the world, and Houston is the heart attack capitol of the world. All those icky things in fried food will kill you fast.

    With regard to overall bigness, and let's be honest...the misinformation campaigns of late have had some effect. Folks don't want to look freaky (most can't, anyway), but, want to look, what I call "well-fed." That's about bringing on more calories than you consume, and just allowing your muscles to mature.

    Don't forget: 2/3 of your lean muscle mass is in your legs. You grow when you aren't lifting. You have to have adequate calories, rest, recovery, and stimulation.

    Lots of guys eat less all day than I eat in my first couple of meals. You have to shovel it in, day after day, year after year, and it needs to be good food. Not crap fast food.