need help with pecs!
Moderators: Boss Man, cassiegose
need help with pecs!
im wondering if anyone has any tips on how to build inner and lower pecs using just a basic multigym as this is all i have to make do with as i live almost 40 miles from the nearest gym. any tips would be appreciated thanks.
push ups and angled push ups (feet on stool or stairs). More weight on bench presses, peck decks, etc. Shoulder presses and pull ups and dips and upright rows (some of this can be done in a school yard or public park if need be). Keep your excercise compound and you will see overall results.
For better info, take a pic of you're home gym, yourself and write down your current workout program.
Cheers
For better info, take a pic of you're home gym, yourself and write down your current workout program.
Cheers
sorry vamp cant get a photo of multigym to u right now camera aint working but its pretty basic, pec dec, leg extension, bench press and pull down bar. ive only been training for a few months but heres chest routine:
chest: 4 sets of 15 reps 45kg(bench press)
4sets of 15 reps 45kg(pec dec)
4 sets of 15 reps (dumbell press) 30lbs each dumbell(i would do more weight with these but i was told to use less weight with this exersice)
4 sets of 8 reps 55 kg (bench press)
4 sets of 15 reps 55kg (pec dec)
and to finish off i do another 4x15 dumbell presses.
i do this same set 3 times a week if u have pointers that would be great!
chest: 4 sets of 15 reps 45kg(bench press)
4sets of 15 reps 45kg(pec dec)
4 sets of 15 reps (dumbell press) 30lbs each dumbell(i would do more weight with these but i was told to use less weight with this exersice)
4 sets of 8 reps 55 kg (bench press)
4 sets of 15 reps 55kg (pec dec)
and to finish off i do another 4x15 dumbell presses.
i do this same set 3 times a week if u have pointers that would be great!
what would u suggest? 1 chest exercise 1 day and then another on next chest day? would this be enough to stimulate growth? coz even wot im doing now doesnt feel as if its having much effect. coul i be overtraining? i didnt think it was as its not particularly heavy weights im lifting? i read on a website that the dumbell press did not need as much weight to get good results? i take it this was wrong?
Honestly......
The Basics
Clean up your diet
Adjust your Training
1. Eat 4 to 8 meals a day (yes this includes your snacks so its about every 2 or 3 hours you eat). Biggest meal at the start of the day and smallest is the last.
2. 1 g protein for every pound of body weight and eat protein every meal.
3. Eat whole carbs: veggies, fruits, whole grains.
4. Keep carbs to the 1st half of the day and mainly veggies and protein to the last half of the day.
5. Eat healthy fats, mono-saturated, omega's 3 and 6.
6. After workout meal: a sugary cereal is good to boost insulin.
7. Lift heavy (regardless of ), use sprints/intervals instead of or before steady paced cardio (Just steady paced cardio can actually shrink muscle over time = less fat burn).
NOTE TO FEMALES: You need many, many years, high testosterone ( hormone) and probably a lot of illegal stuff to get huge, so don’t shy away from heavy weights, women getting huge from just big weights is a fallacy from way back, Besides muscle increases your metabolism so you can burn more fat (the ultimate goal).
NOTE TO EVERYONE: you can spot train specific muscles but working for example the triceps will not decrease fat in the back of the arm and working only the triceps will burn very little calories. Spot reducing fat can not happen without radical invasive and painful surgery (liposuction). Fat burns off everyone differently, from different areas at different rates, period!
stronger legs = stronger back = stronger chest = stronger arms
Program Idea:
Check out The Waterbury Method by Chad Waterbury
It is a vicious circle, so train your whole body with compound movements (those involving more than one muscle group), lift heavy, eat clean, rest well between workouts.
Supplements:
Whey protein immediately after workout
Multivitamin (men’s contain no iron, women’s do)
Fish oil capsules (for healthy fats and minerals)
The rest aren't worth the money, but people do swear by them (final choice is yours)
Common sense, restraint and patience
Workout wise read this article written by Swanso, it's so well explained, after reading it come back with your plan and we will help you improve it !
Program Design
There are many variables that need to be taken into account when designing any training program.
These include:
- previous training experience
- training goals
- exercise selection
- training scheduling
- structural balance
I’ll address these points and more to provide some guidelines so you can design your own training program.
Training Goals
As with anything we do, we need to determine the reason for actually doing to make it worth while for this will keep us disciplined and consistent going forward. Many trainers don’t actually have specific or even general goals, and are usually the one’s who train for a while before dropping off when nothing seems to be happening.
You need to set both short term and long term goals. A long term goal might be to lose 10kgs in 6 months with a short term goal being to drop a dress size in 4 weeks. Your short term goal should generally be related to your long term goal, otherwise you’re trying to accomplish too many things at once and you’ll end up spinning your wheels.
Previous Training Experience
Your previous training experience will determine what program you’ll do. It will affect sets, reps, exercise selection and training schedule. If you’ve had a break from training for longer than 6mths or so, than it’s always best top drop back a “levelâ€
The Basics
Clean up your diet
Adjust your Training
1. Eat 4 to 8 meals a day (yes this includes your snacks so its about every 2 or 3 hours you eat). Biggest meal at the start of the day and smallest is the last.
2. 1 g protein for every pound of body weight and eat protein every meal.
3. Eat whole carbs: veggies, fruits, whole grains.
4. Keep carbs to the 1st half of the day and mainly veggies and protein to the last half of the day.
5. Eat healthy fats, mono-saturated, omega's 3 and 6.
6. After workout meal: a sugary cereal is good to boost insulin.
7. Lift heavy (regardless of ), use sprints/intervals instead of or before steady paced cardio (Just steady paced cardio can actually shrink muscle over time = less fat burn).
NOTE TO FEMALES: You need many, many years, high testosterone ( hormone) and probably a lot of illegal stuff to get huge, so don’t shy away from heavy weights, women getting huge from just big weights is a fallacy from way back, Besides muscle increases your metabolism so you can burn more fat (the ultimate goal).
NOTE TO EVERYONE: you can spot train specific muscles but working for example the triceps will not decrease fat in the back of the arm and working only the triceps will burn very little calories. Spot reducing fat can not happen without radical invasive and painful surgery (liposuction). Fat burns off everyone differently, from different areas at different rates, period!
stronger legs = stronger back = stronger chest = stronger arms
Program Idea:
Check out The Waterbury Method by Chad Waterbury
It is a vicious circle, so train your whole body with compound movements (those involving more than one muscle group), lift heavy, eat clean, rest well between workouts.
Supplements:
Whey protein immediately after workout
Multivitamin (men’s contain no iron, women’s do)
Fish oil capsules (for healthy fats and minerals)
The rest aren't worth the money, but people do swear by them (final choice is yours)
Common sense, restraint and patience
Workout wise read this article written by Swanso, it's so well explained, after reading it come back with your plan and we will help you improve it !
Program Design
There are many variables that need to be taken into account when designing any training program.
These include:
- previous training experience
- training goals
- exercise selection
- training scheduling
- structural balance
I’ll address these points and more to provide some guidelines so you can design your own training program.
Training Goals
As with anything we do, we need to determine the reason for actually doing to make it worth while for this will keep us disciplined and consistent going forward. Many trainers don’t actually have specific or even general goals, and are usually the one’s who train for a while before dropping off when nothing seems to be happening.
You need to set both short term and long term goals. A long term goal might be to lose 10kgs in 6 months with a short term goal being to drop a dress size in 4 weeks. Your short term goal should generally be related to your long term goal, otherwise you’re trying to accomplish too many things at once and you’ll end up spinning your wheels.
Previous Training Experience
Your previous training experience will determine what program you’ll do. It will affect sets, reps, exercise selection and training schedule. If you’ve had a break from training for longer than 6mths or so, than it’s always best top drop back a “levelâ€
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honda12967
- STARTING OUT
- Posts: 5
- Joined: Wed Dec 31, 1969 7:33 pm
What we have been taught is that the pec is 1 muscle and you just need to blast it as much as you can everyother day. But remember if you want a strong chest you need a strong back, that is the key for just about everything so i would do chest then just as much on the back and you will see your weights shoot up.