peks are still not big
Moderators: Boss Man, cassiegose
peks are still not big
hi wen i work out chest wich is 2 times a week...i bench 5 times/10reps...same with upper chest...i also incline with dumbell 3 sets.10 reps..incline upper also....and push ups b4 i start work out one in da middle and one wen i finish and b4 i go bed everynite n pecks are still not hard..ive been workin them for 8 weeks now n still cant feel much wat do i need to do
IMPORTANT
UR DOING 160 REPS FOR INTERNAL ROTATION (BENCHES)...I HOPE UR DOING THE SAME AMOUNT FOR EXTERNAL ROTATION (ROWS)...IF NOT THAN IMMEDIATELY ALTER PROGRAM...IF I WAS U I WOOD ALMOST ALL PRESSING AND FOCUS ON PULLING (ROW VARIATIONS)...IF NOT U R IN DANGER OF A SEVERE MUSCLE IMBALANCE...U'LL PROBABLY FIND THAT BY NOT ACTUALLY WORKING CHEST IT WILL GROW AS IT WILL FINALLY HAVE A CHANCE 2 RECOVER...FOR MORE INFO SEARCH "NO MORE NEANDERTHAL" BY MIKE ROBERTSON AND ERIC CRESSEY AND READ ALL OF IT
UR DOING 160 REPS FOR INTERNAL ROTATION (BENCHES)...I HOPE UR DOING THE SAME AMOUNT FOR EXTERNAL ROTATION (ROWS)...IF NOT THAN IMMEDIATELY ALTER PROGRAM...IF I WAS U I WOOD ALMOST ALL PRESSING AND FOCUS ON PULLING (ROW VARIATIONS)...IF NOT U R IN DANGER OF A SEVERE MUSCLE IMBALANCE...U'LL PROBABLY FIND THAT BY NOT ACTUALLY WORKING CHEST IT WILL GROW AS IT WILL FINALLY HAVE A CHANCE 2 RECOVER...FOR MORE INFO SEARCH "NO MORE NEANDERTHAL" BY MIKE ROBERTSON AND ERIC CRESSEY AND READ ALL OF IT
yep, exactly wat swanso is saying, you need to make sure your doing ur back as well otherwise you will get rounded shoulders and a severe muscle imbalance.
for gaining size, id recommend lowering the reps, wat worked for me was
benchpress 5x4-6 (increasing the weight each set, focus on form)
incline dumbell press 4x6-8 (really focus on squeezing your upper chest)
flat bench flys 3x6-8 (aim for a good stretch in your outer chest, you dont have to take the dumbells all the way up, just maintain the tension on the muscle, this will pump your chest up)
always remember to warm up properly, do 12-15 reps of a much lighter weight than you will be lifting to get the blood flowing and dont forget to stretch, dont let an ego interfere with form, form is the most important part of lifting.
chest at the end of a workout like that is pumped up like crazy, sometimes if im up for it il do some pushups at the end.
well hope this helps, if you want help with other muscles i can give you advice on what has worked for me.
hav a good one
for gaining size, id recommend lowering the reps, wat worked for me was
benchpress 5x4-6 (increasing the weight each set, focus on form)
incline dumbell press 4x6-8 (really focus on squeezing your upper chest)
flat bench flys 3x6-8 (aim for a good stretch in your outer chest, you dont have to take the dumbells all the way up, just maintain the tension on the muscle, this will pump your chest up)
always remember to warm up properly, do 12-15 reps of a much lighter weight than you will be lifting to get the blood flowing and dont forget to stretch, dont let an ego interfere with form, form is the most important part of lifting.
chest at the end of a workout like that is pumped up like crazy, sometimes if im up for it il do some pushups at the end.
well hope this helps, if you want help with other muscles i can give you advice on what has worked for me.
hav a good one