- Sculpt my chest
I’ve decided to embark on a vanity project and enlarge my pectoral appearance.
What reps/exercises for best/fastest improvements please?
Currently using resistance weights at the gym between 50 and 70kg depending on equipment used – approx twice a week in reps of 12/10/8. Have noticed some structure improvements but I want to go beast mode now and have people ask to feel me up.
Big ol’ pecs.Posted 3 months agozilog6128Subscriber
There is a theory that “sarcoplasmic hypertrophy” can be used to give bodybuilder-style muscles that are large but not as strong compared to e.g. a weight lifter.
Assuming that’s just broscience though, other than just lifting heavy & eating shedloads of clean food, it’s just down to genetics.Posted 3 months ago
Don’t forget leg day
I need the chest improvement to help balance my Pillars of Ham. My legs make long-term body-builders swoon as I walk on by.
I’m more interested in understanding the duration/frequency required in order to make solid gains?Posted 3 months ago
I currently feel like I could continue with my existing programme and never really progress past ‘a bit firmer than before’ stage.
Whats actually required to go ‘OOSH!’ ?
I’m more interested in understanding the duration/frequency required in order to make solid gains?
Very simply put, from what I’ve read – lower reps of higher weight is best for strength, more reps of lower weight is best for size and also testosterone and possibly fat loss.
I did 5×5 (five sets of 5 reps) for a while, and it did seem to help cycling I didn’t lose fat or get bigger despite eating reasonably well.
Now I’m back to the gym and I’m trying 3×12 instead. It feels different because I start to get lactate build up after about 8 and I get hot and sweaty and raise my heart rate, whereas I didn’t on 5×5. Only been twice so far but I’m bloody ravenous, so there might be something in it.Posted 3 months ago
Yeah, i’ve tended to stick with 12/10/8 as I was under the impression they were generally good numbers for growth gains.
Have been wondering about going lower in weight and raising the numbers significantly may help more? say, 25/20/15. etc.
Of course with a view to increasing the weight but retaining the reps as strength increases.
I also tend to feel the burn at about rep 8.
Should I avoid resistance training and get back on the free weight.Posted 3 months ago
Im currently heavy enough to struggle with high-reps of press-ups, have never really had the upper body strength to knock out 50 in a row.twinw4llMember
You’ll need to temper the chest pushing exercises with some pulling exercises or your on a path to shoulder pain/problems.Posted 3 months ago
I do at least 2 pulls to every push, just training one body part will end in tears, in order of bang for buck imo, squat, deadlift, bentover row, pullups, dips, pushups, overhead press and lastly bench press.
The other option is to lose body fat, which will bring the muscles which are hiding out into the open.
Most admirers of the male physique find a v taper back and well developed glutes more appealing.sadexpunkSubscriber
weight training with restricted calories will result in both fat and muscle loss, but the trick is to try and minimise muscle loss by still lifting while losing weight.Posted 3 months ago
even with losing a bit of muscle, youll look more muscular (which is the OPs goal) by losing weight, even tho your ‘numbers’ may actually be going down.rmgvtecMember
A bit of broscience but my chest grew well a few years ago when I was on the following plan, a few friends have had similar benefits.
12/10/8/6/4 chest press (pick one dont be fussy just do it properly). At the end of each set you should feel a bit broken
12/12/12 dumbell flies
10/10/10 cable flies stood up straight with a big contraction at the peak of the movement
Dips until you can do no more.
Try this twice a week with good form and you’ll see benefits.
Always do any weight training in a calorie surplus or neutral with minimal sugars involved. Look at most people who put on muscle mass, it isnt that difficult to get quite a way with it you just need to be consistant. Forgot to say make sure you do an decent volume of training with your back.Posted 3 months ago
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