Best Beginner Routine for Chest?

"Amp" <dontdamnme_79 RemoveThis @yahoo.com> wrote:

>I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
>sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
>140 lbs x3 x7. Since I am using relatively low weights starting off,
>how often should I work my chest to bulk it up? My chest is currently
>the weak point. Any help would be appreciated.

You don't need to work your pectorals more than two, maybe three,
times per week. You need to add weight, and if necessary, decrease
reps. You may want to try pyramiding your sets, e.g., 155X7, 165X5,
175X3. Try to add reps each session, then add weight, drop back the
reps, and repeat.

You won't increase your muscle mass by doing the same rep/set scheme
over and over again.
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randolf_scott.DeleteThis@hotmail.com wrote:

>> I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
>> sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
>> 140 lbs x3 x7. Since I am using relatively low weights starting off,
>> how often should I work my chest to bulk it up? My chest is currently
>> the weak point. Any help would be appreciated.
>
>You are correct in keeping the sets and reps low. If you want
>definition up the reps (10+)/sets(5+) and pyramid (up and down) to
>hypertrophy (supported positives and negatives).

Bullshit. There is no rep scheme for definition. Definition is
caused by greater muscle hypertrophy and less subcutaneous fat. High
volume training for definition is the oldest myth in all of
bodybuilding.

>If you want strength
>lower the reps to five while upping the weight to your potential ...

Yes.

>... while
>always needing one or two supported positives and negatives at the end
>of each set.

No. Failure is not necessary. Negatives are not appropriate for
regular training and should be used sparingly to overcome plateaus.

>Eithere way you could swim maybe 2 to 3 miles a week (no more than a
>mile a day) to lengthen your muscles and for shock value.

You must be the new Tavington.
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"Amp" <dontdamnme_79.DeleteThis@yahoo.com> schreef:

> I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
> sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
> 140 lbs x3 x7. Since I am using relatively low weights starting off,
> how often should I work my chest to bulk it up? My chest is currently
> the weak point. Any help would be appreciated.

Try low inlcines (about 20-30 degrees) dips, and last but not least, flyes.
Drop the decline for while. If you insist, use dumbells.

Flyes can be used to solve this weak chest problem, if its weak wrt to
delts/tris...

Try this twice a weak, 5-8 reps, 3-4 sets each exercise.

----
Pete
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JMW wrote:
> "Amp" <dontdamnme_79.RemoveThis@yahoo.com> wrote:
>
> >I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
> >sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
> >140 lbs x3 x7. Since I am using relatively low weights starting off,
> >how often should I work my chest to bulk it up? My chest is currently
> >the weak point. Any help would be appreciated.
>
> You don't need to work your pectorals more than two, maybe three,
> times per week. You need to add weight, and if necessary, decrease
> reps. You may want to try pyramiding your sets, e.g., 155X7, 165X5,
> 175X3. Try to add reps each session, then add weight, drop back the
> reps, and repeat.
>
> You won't increase your muscle mass by doing the same rep/set scheme
> over and over again.

Thanks for the advice. How many sets per week on chest would you say,
using this regimen? I could do bench/incline/decline on Monday,
flies/dumbbell presses on Wednesday, then back to bench/incline/decline
on Friday. Is that too much chest work? I want a balanced body, so I
can't neglect the other stuff and I only have 75-90 minutes a day to
workout tops. Thanks again.
 >> Stay informed about: Best Beginner Routine for Chest? 

randolf_scott.RemoveThis@hotmail.com wrote:

> ... hypertrophy ...

Do you need to look this word up or are you just trying to bug us?

Stephen N.--->it's working, a little...
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"Stephen N." <Steelystephen RemoveThis @coldmail.com> wrote:

>randolf_scott@hotmail.com wrote:
>
>> ... hypertrophy ...
>
>Do you need to look this word up or are you just trying to bug us?
>
>Stephen N.--->it's working, a little...

Do you remember Tavington? This is the steroid-enhanced bodybuilding
version.
 >> Stay informed about: Best Beginner Routine for Chest? 

JMW wrote:

> "Stephen N." <Steelystephen.RemoveThis@coldmail.com> wrote:
>
>>randolf_scott@hotmail.com wrote:
>>
>>>... hypertrophy ...
>>
>>Do you need to look this word up or are you just trying to bug us?
>
> Do you remember Tavington? This is the steroid-enhanced bodybuilding
> version.

Yes, I rememeber the 'How to bulk down to 140lbs with 75lb squats and
60lb bench routine'. What does an olympic bar look like with 7 1/2 lbs
a side?

Randolfs advice is confusing and mostly wrong but he's probably just
trolling with stupid comments like, "Hypertrophy will never make one as
big...".

Stephen N.---> Gee, thanks for the advise...
 >> Stay informed about: Best Beginner Routine for Chest? 

"Amp" <dontdamnme_79.TakeThisOut@yahoo.com> wrote:
>JMW wrote:
>> "Amp" <dontdamnme_79.TakeThisOut@yahoo.com> wrote:
>>
>> >I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
>> >sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
>> >140 lbs x3 x7. Since I am using relatively low weights starting off,
>> >how often should I work my chest to bulk it up? My chest is currently
>> >the weak point. Any help would be appreciated.
>>
>> You don't need to work your pectorals more than two, maybe three,
>> times per week. You need to add weight, and if necessary, decrease
>> reps. You may want to try pyramiding your sets, e.g., 155X7, 165X5,
>> 175X3. Try to add reps each session, then add weight, drop back the
>> reps, and repeat.
>>
>> You won't increase your muscle mass by doing the same rep/set scheme
>> over and over again.
>
>Thanks for the advice. How many sets per week on chest would you say,
>using this regimen? I could do bench/incline/decline on Monday,
>flies/dumbbell presses on Wednesday, then back to bench/incline/decline
>on Friday. Is that too much chest work? I want a balanced body, so I
>can't neglect the other stuff and I only have 75-90 minutes a day to
>workout tops. Thanks again.

That sounds reasonable. Let us know about your progress.
 >> Stay informed about: Best Beginner Routine for Chest? 

Granted not everyone responds the same...I learned all my "tricks"
while apprenticing under a dude with a PhD in physiology. He took me
under his wing you could say. He heads up the weightlifting program
for the entire football team at the University I attended. That
football team has done well in the last fifteen years.

Swimming is a great "trick"...you should try it. You'd be amazed at
what it can do to an individual's form. Always in moderation though.
The gains aided by swimming stick better too...don't know why exactly.
I'm trying to get some consultation from a retired swim coach that I
visit from time to time.

Dude tells me that his swimmers would put in as many as 20,000 yards
per day! That's over eleven (11) miles! Most I swam in a day is two
(2) miles. Now tell me those swimmers were NOT doping!

I'd love to be able to get all the info that guy has in his head.
Don't know if I brought up the subject of steroids if he'd be willing
to share anything with me or not. The University he worked for is
close by and he might be resistant. Think he's on a pension from said
University and he has more to loose.

What/who is Tavington?

Randolf
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Amp wrote:
> I'm 6'2" and around 183 lbs. I currently bench press 155 lbs for 3
> sets of 7 reps. I then Incline press at 125 lbs x3 x7, and decline at
> 140 lbs x3 x7. Since I am using relatively low weights starting off,
> how often should I work my chest to bulk it up? My chest is currently
> the weak point. Any help would be appreciated.

Stick to the basics - Flat, Incline, and Flies. I would do 3 sets of
each for 8-10 reps. I would also go in the order listed. I would
workout your chest once every 4 days if you want to increase that in
size in that specific area.

After a few weeks, try a workout that would "shock" your chest -
dumbell press, weighted pushups, dips. Keep alternating workouts and
routines to keep your body growing.

Eat lots.

Also, squat.

Best,
-Matt
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