Pec me up!
Tony_Brewski
Posts: 1,376 Member
Okay so I do the right form shoulders back flex the pecs slow and steady. I do like to go past the 90 degree no matter what I am doing just because. I know you don't have to but a DS I know suggested it and his reasoning made a lot of sense.
ANYWAYS!
When it comes to my chest workout I do:
Flat back bench 3x15
Inclined bench 3x15
Flat back dumbbell bench 3x15
Cable fly 3x15
Push ups 3x25
I am not seeing much gains in my volume nor do I feel any 'soreness' post workout any more. Is this a sign of needing to 'up' the weights or should I make some changes to my workout? I have been doing this for the past year and it's packed on a few inches over all but I really haven't seen any gains in the past probably 3 months now.
ANYWAYS!
When it comes to my chest workout I do:
Flat back bench 3x15
Inclined bench 3x15
Flat back dumbbell bench 3x15
Cable fly 3x15
Push ups 3x25
I am not seeing much gains in my volume nor do I feel any 'soreness' post workout any more. Is this a sign of needing to 'up' the weights or should I make some changes to my workout? I have been doing this for the past year and it's packed on a few inches over all but I really haven't seen any gains in the past probably 3 months now.
0
Replies
-
Flat back bench 3x15
Inclined bench 3x15
Flat back dumbbell bench 3x15
Cable fly 3x15
Push ups 3x25
In other words, you're doing cardio.
Yes, increase the weight and reduce the reps. Lifting should be progressively challenging, so if you are hitting a certain number of reps, say 8, increase the weight. Fifteen reps is not doing much for strength or mass.0 -
when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength0
-
^ This. Additionally, how's your caloric intake? If you're trying to put on mass, you should be running a caloric surplus and somewhere around 1g protein/lb. LBM. If you're in a caloric deficit trying to lose weight, don't expect much in terms of muscle gain.when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength
Post workout soreness is a lousy indicator of anything, so don't put any stock in it.0 -
QFT (both quotes)
^ This. Additionally, how's your caloric intake? If you're trying to put on mass, you should be running a caloric surplus and somewhere around 1g protein/lb. LBM. If you're in a caloric deficit trying to lose weight, don't expect much in terms of muscle gain.when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength
Post workout soreness is a lousy indicator of anything, so don't put any stock in it.
1-5 reps: Strength with a small amount of hypertrophy
6-8 reps: Strength and hypertrophy
9-12 reps: Hypertrophy with some strength
13-20+ : Endurance with some hypertrophy but little strength0 -
^ This. Additionally, how's your caloric intake? If you're trying to put on mass, you should be running a caloric surplus and somewhere around 1g protein/lb. LBM. If you're in a caloric deficit trying to lose weight, don't expect much in terms of muscle gain.when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength
Post workout soreness is a lousy indicator of anything, so don't put any stock in it.
Checked out profile and it seems he's in a deficit.
And as Dav advised - stop with the high reps and focus on increasing weight at lower reps.0 -
QFT (both quotes)
^ This. Additionally, how's your caloric intake? If you're trying to put on mass, you should be running a caloric surplus and somewhere around 1g protein/lb. LBM. If you're in a caloric deficit trying to lose weight, don't expect much in terms of muscle gain.when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength
Post workout soreness is a lousy indicator of anything, so don't put any stock in it.
1-5 reps: Strength with a small amount of hypertrophy
6-8 reps: Strength and hypertrophy
9-12 reps: Hypertrophy with some strength
13-20+ : Endurance with some hypertrophy but little strength
This is a good guideline, but not accurate for all exercises. I will agree that it's pretty right on for chest though.0 -
Flat back bench 3x15
Inclined bench 3x15
Flat back dumbbell bench 3x15
Cable fly 3x15
Push ups 3x25
In other words, you're doing cardio.
Yes, increase the weight and reduce the reps. Lifting should be progressively challenging, so if you are hitting a certain number of reps, say 8, increase the weight. Fifteen reps is not doing much for strength or mass.
This. Do 3 sets of 10. Use enough weight to not be able to complete the last set. If you do, reduce weight 30-40% and do a burnout set. At least that is what I do.0 -
What is your current split? Have tried hitting chest twice per week with one day in the 3-6 range and another in the the 8-15 range?0
-
You already know the answer to that question0
-
You're right. I should have suggested my question instead of asking it.0
-
While we are on the subject of pecs, do you guys have any suggestions for "targeting" the lower/outer portions? I seem to be soft right on the bottom as that is the last place to get in line, I bet.0
-
Flat back bench 3x15
Inclined bench 3x15
Flat back dumbbell bench 3x15
Cable fly 3x15
Push ups 3x25
In other words, you're doing cardio.
Yes, increase the weight and reduce the reps. Lifting should be progressively challenging, so if you are hitting a certain number of reps, say 8, increase the weight. Fifteen reps is not doing much for strength or mass.
This. Do 3 sets of 10. Use enough weight to not be able to complete the last set. If you do, reduce weight 30-40% and do a burnout set. At least that is what I do.
Honestly, I'd more recommend 5x5 if he decides to focus on strength.0 -
He'll have to clarify for himself but my take on the OP was that he was looking for muscular development and 5x5 wouldn't be nearly enough volume. General rule: people that talk about bench want strength, people that use the word pecs want aesthetics. But I'm just guessing here. Either way he's gotten some useful advice from everyone0
-
While we are on the subject of pecs, do you guys have any suggestions for "targeting" the lower/outer portions? I seem to be soft right on the bottom as that is the last place to get in line, I bet.
Typically the upper pecs are slower to develop so I suggest people concentrate on those. I never recommend doing lower per work. For balance reasons. Not really sure what you mean by soft tho. Are we talking bf%?0 -
QFT (both quotes)
^ This. Additionally, how's your caloric intake? If you're trying to put on mass, you should be running a caloric surplus and somewhere around 1g protein/lb. LBM. If you're in a caloric deficit trying to lose weight, don't expect much in terms of muscle gain.when was the last time you increased the weight you were using? if you want gains, you're going to need progression. oh, and if you can do 10 reps it's time to increase the weight. 3x15 means you're weight is much too light to produce either hypertrophy or strength
Post workout soreness is a lousy indicator of anything, so don't put any stock in it.
1-5 reps: Strength with a small amount of hypertrophy
6-8 reps: Strength and hypertrophy
9-12 reps: Hypertrophy with some strength
13-20+ : Endurance with some hypertrophy but little strength
This is a good guideline, but not accurate for all exercises. I will agree that it's pretty right on for chest though.
Absolute crock of panda poo.
Taken to failure, hypertrophy has shown to be the same between approx 8 reps and and 25. Clearly diet need to be completely sorted - you won't grow, regardless of the lifting.
IMO, too much emphasis on pressing movements, not enough flying movements. I personally do:
4-6 sets incline DB bench as heavy as I can go, 15-20 reps targetted
4-6 sets incline DB fly (proper stretch at base, and contract hard when pecs meet in the middle with arms) 15-20 reps targetted
4-6 sets machine fly (as above) 15-20 reps targetted
4-6 set hammer strength bench, 20-30 reps, pumping it out, filling the pecs with blood <--- last exercise energy permitting
Main thing is you contract the pecs HARD as you press or do the fly. Move the weight with your PECS not the arms. Lower reps and higher weights generally mean people bench with their triceps and a bit with their pecs... and wreck shoulders.
I look like this:
0 -
He'll have to clarify for himself but my take on the OP was that he was looking for muscular development and 5x5 wouldn't be nearly enough volume. General rule: people that talk about bench want strength, people that use the word pecs want aesthetics. But I'm just guessing here. Either way he's gotten some useful advice from everyone
You're right. he was probably talking more aesthetically, but I saw he also was mentioned about whether he should up weights and focused more on answering him in regards to strength increase.0 -
While we are on the subject of pecs, do you guys have any suggestions for "targeting" the lower/outer portions? I seem to be soft right on the bottom as that is the last place to get in line, I bet.
Biomechanically, impossible. To tiny degree you can hit the sternum area of the pec, but overall you are working all the pec as you bench or fly.0 -
Matt, do you think the OP is ready for that much volume? For you, absolutely, but it seems like it might bury the OP, no?0
-
Matt, do you think the OP is ready for that much volume? For you, absolutely, but it seems like it might bury the OP, no?
If you read what I wrote again...
...I wrote 4-6 sets. 3-4 exercises. So one can do as little as 12 sets, the last exercise is always down to energy levels. And yes, its fine for most, I train men and women worldwide on it and they all do very well on the system.
You won't grow if you don't push yourself and a vast majority of people go far too heavy with amazingly bad form and get nowhere.
I can 100% guarantee most people when they bench 8-12 reps will use a weight they can't handle and as a result grow very very little. They don't bench with the pec, but with the arms, esp the tricep.0 -
Good point0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.9K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 448 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3K MyFitnessPal Tech Support Questions