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  1. #1
    Member Tizzousa's Avatar
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    New chest routine

    Been lifting heavy and gaining strength in all major bench lifts. Was curious what you guys think would be a good chest routine. Currently doing chest on Monday’s flat, incline, some variation of decline and variations of flys. Have been doing that 12, 10, 6-8 reps for the heavier lifts. Typically lift real heavy one week a month to test near max. Need to confuse and switch up. Suggestions welcome

  2. #2
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    Quote Originally Posted by Tizzousa View Post
    Been lifting heavy and gaining strength in all major bench lifts. Was curious what you guys think would be a good chest routine. Currently doing chest on Monday’s flat, incline, some variation of decline and variations of flys. Have been doing that 12, 10, 6-8 reps for the heavier lifts. Typically lift real heavy one week a month to test near max. Need to confuse and switch up. Suggestions welcome
    Are you going for strength or size?

  3. #3
    Member Tizzousa's Avatar
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    I’m going to be going for strength as i have good size now.

  4. #4
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    Quote Originally Posted by Tizzousa View Post
    I’m going to be going for strength as i have good size now.
    Right on man do you have a pro**** in mind your gonna run ?

  5. #5
    Member Tizzousa's Avatar
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    My protocol is typicallly Flat bench incline decline and some variations of flys and overhead. Typically start with higher rep at first and work my way down woth about 3-4 sets

  6. #6
    Administrator Achilles87's Avatar
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    What weight are you using on bench mainly flat and incline?

  7. #7
    Nsane504's Avatar
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    All my body parts are different it's annoying.lol my traps like real heavy low reps, chest has always grown better doing 20 30 reps and just filling it with blood so I've never been able to run a regular pro**** I gotta do what each body part tells me can't just have a heavy week or light week. I know flat bench is a lot of form and technique more so than just the order of exercise. Good luck bro
    AlphaOmegaLabs Rep! - AlphaOmegaLabs.Co
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  8. #8
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    Quote Originally Posted by Tizzousa View Post
    My protocol is typicallly Flat bench incline decline and some variations of flys and overhead. Typically start with higher rep at first and work my way down woth about 3-4 sets
    It all depends on which lift your trying to gain strength on also.lets say it's flat bench.what I've found and I know everybody is different in how we respond to certain training,but when I train for meets I always incorporate linear periodization on all my lifts.so let's say you wanna dedicate 10 weeks to gain strength on those lifts take your end goal one rep max for any lift and just backtrack 10 weeks from there and start your percentages for x amount of sets and x amount of reps on whatever pro**** you wanna try.that way your just increasing weights in small increments week by week and it also will boost your confidence week by week.the mental confidence in my opinion is 90 percent of the lift.obviously strength plays a role also but that will come with time.and also be hitting the accessory work to build the supporting muscles to reach your goal.everybody will gain strength over time bro it's just putting in the work and the weight will come brotha.

  9. #9
    Member picholas's Avatar
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    I'm doing hypertrophy training right now. This is what I am doing for chest. When I switch back to regular splits hoping my big lifts go up from this.

    • Flat bench barbell press: 4 sets of 8 – 10 reps
    • Incline dumbbell press: 4 sets of 8 – 10 reps
    • Incline dumbbell flyes: 4 sets of 12 reps
    • Cable crossovers: 3 sets of 15 reps
    • Decline hammer strength machine: 3 sets of 12 reps
    • Pec deck: 3 sets of 15 reps
    • Push ups: 3 sets of 15 – 20 reps

  10. #10
    M&S Veteran CompoundLifts31's Avatar
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    Quote Originally Posted by Tizzousa View Post
    Been lifting heavy and gaining strength in all major bench lifts. Was curious what you guys think would be a good chest routine. Currently doing chest on Monday’s flat, incline, some variation of decline and variations of flys. Have been doing that 12, 10, 6-8 reps for the heavier lifts. Typically lift real heavy one week a month to test near max. Need to confuse and switch up. Suggestions welcome
    I'd mix it up as much as you can with different bench presses with a barbell, different bench presses with dumbbells, and different angles with flys.
    Incline doesn't have to be exactly 45 degrees up and decline doesn't have to be exactly 45 degrees down. Different angles are good at working the muscles differently.
    Flys at different angles are tricky. Try to keep your arms as straight as possible to not bring your biceps into the workout. (I see this done all too often incorrectly)
    Also, I know you train heavy once per month. However, I'd start incorporating heavier weight at a few less reps for straight/ size of your chest. 3-5 reps at 4 sets is a good goal to have at the end of your workout when you are fully stretched and are fully warmed up. Use a spot if you can. Forced reps are your friend.
    Incorporate more drop sets and super sets into your workout.
    Incorporate some DC style sets into your workout.

    I believe all of these things can help you bro.

  11. #11
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    A couple simple yet very effective exercises I throw in from time to time are dumbbell pullovers, great for stretching the entire pectoral girdle and overall mass building, and a variation of the incline dumbbell press. For the dumbbell press I like to use an underhand grip, with lighter weight obviously. This movement definitely stimulates more of the pectoral insertion point at the humerus....especially when you begin the movement at the lower chest and press up towards the top while externally rotating (bringing elbows in to almost touching)


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