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Thread: What is your chest routine?

  1. #1
    Administrator Admin's Avatar
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    What is your chest routine?

    How do you train chest?

  2. #2
    Founding Member Mini-G's Avatar
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    I lift things up and put them down.

    Chest routine(as for all of my routines) change frequently. Sometimes every workout is different. Keeps things interesting and helps with the MMC (mind muscle connection) and pump. My last chest workout was:
    Incline cable flies
    Incline barbell bench press
    Dumbbell flat bench
    Standing cable flies SS w/ push ups

    And that's all she wrote! And what a amazing workout it was. I'm a big fan of the blood and guts STYLE of training. I don't follow the actual routine only the principles... It's amazing really.

  3. #3
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    Quote Originally Posted by Mini-G View Post
    I lift things up and put them down.

    Chest routine(as for all of my routines) change frequently. Sometimes every workout is different. Keeps things interesting and helps with the MMC (mind muscle connection) and pump. My last chest workout was:
    Incline cable flies
    Incline barbell bench press
    Dumbbell flat bench
    Standing cable flies SS w/ push ups

    And that's all she wrote! And what a amazing workout it was. I'm a big fan of the blood and guts STYLE of training. I don't follow the actual routine only the principles... It's amazing really.
    Did you do the exercises in that order?

  4. #4
    Founding Member Mini-G's Avatar
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    Yes actually.

  5. #5
    VET BEAR's Avatar
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    Barbell bench press.................3 sets.......6 - 10 reps

    Dumbbell press.....................3 sets.....6 - 10 reps

    Incline barbell press............3 sets.........6 - 10 reps

    Incline dumbbell press...........3 sets........6 - 10 reps

    Incline flys...............3 sets..........6 - 10 reps

    Flat flys..............3 sets............6 - 10 reps

    Weighted dips.........3 sets........til failure

    In that exact order.
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  6. #6
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    Quote Originally Posted by BEAR View Post
    Barbell bench press.................3 sets.......6 - 10 reps

    Dumbbell press.....................3 sets.....6 - 10 reps

    Incline barbell press............3 sets.........6 - 10 reps

    Incline dumbbell press...........3 sets........6 - 10 reps

    Incline flys...............3 sets..........6 - 10 reps

    Flat flys..............3 sets............6 - 10 reps

    Weighted dips.........3 sets........til failure

    In that exact order.
    21 working sets?

    Do you play around with volume week by week BEAR?

  7. #7
    VET BEAR's Avatar
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    No....I lift every pound my body is capable of every workout........every week

    I guess you're really gonna have a cow when I tell you I work every muscle group twice a week..........lol..........

    I've gotten record breaking results with my routine.........
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  8. #8
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    Quote Originally Posted by BEAR View Post
    No....I lift every pound my body is capable of every workout........every week

    I guess you're really gonna have a cow when I tell you I work every muscle group twice a week..........lol..........

    I've gotten record breaking results with my routine.........
    Its what ever works for the individual. I think "over training" is very overrated actually. I dont think it occurs as much as dogma has you believe, especially when on steroids and other growth factors.

  9. #9
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Admin View Post
    Its what ever works for the individual. I think "over training" is very overrated actually. I dont think it occurs as much as dogma has you believe, especially when on steroids and other growth factors.
    I agree, as long as the right diet and supplementation are in place you can beat the 'jelly muscle fever' (that's what I call over training). I mean... That routine is WAY too highschool for me because... That's what I did in highschool haha. Now I'm about quality not quantity, never felt better.

    So BEAR, we're the opposite!

  10. #10
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    Quote Originally Posted by Mini-G View Post
    I agree, as long as the right diet and supplementation are in place you can beat the 'jelly muscle fever' (that's what I call over training). I mean... That routine is WAY too highschool for me because... That's what I did in highschool haha. Now I'm about quality not quantity, never felt better.

    So BEAR, we're the opposite!
    If executed properly.....you can have both quality & quantity..........no "jelly muscle" here I guarantee it........I'm all solid......
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  11. #11
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    Flat bench or floor press (when you lay flat on the floor and use the BB like flat bench but elbows are only allowed to go to 45 due to the floor), Incline BB, DB heavy Flies, Cable crosses. Everything either progressive 4X10 or 5X5's

  12. #12
    VET warmouth's Avatar
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    Im late to this thread, but Ill add to it. I rarely do bench press with a barbell. Ill do it once a month to see progress in strength. I work with DBs almost exclusively for chest.

    4 sets of DB bench
    4 sets of incline DB bench
    4 sets of flyes
    4 sets of inclined flyes
    4 sets of light weight cable crossovers
    Sometimes Ill finish with 3 sets of dips

  13. #13
    Founding Member kubes's Avatar
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    Hammer strength chest machine 5 sets of 12-15 as heavy as i can go with a drop set on the last set
    Incline free weight flys 5 sets of 12
    ending with free motion decline flys 5 sets 12-15

    I usually super set either bi's or tri's in between each set. I train to total failure every set. This is the safest training routine i have found were i dont need a training partner slowing me down and dont have to worry about injury's.

  14. #14
    VET warmouth's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Hammer strength chest machine 5 sets of 12-15 as heavy as i can go with a drop set on the last set
    Incline free weight flys 5 sets of 12
    ending with free motion decline flys 5 sets 12-15

    I usually super set either bi's or tri's in between each set. I train to total failure every set. This is the safest training routine i have found were i dont need a training partner slowing me down and dont have to worry about injury's.
    So you do 3 excercises? Ihave been seriously thinking about this for some time now. I respond the best to DB Bench, DB incline Bench, and Flat bench flyes. I am thinknig of running this phase for 6 weeks to see how it works. Im thinking 4 sets each while "on". If I did this, I could train with so much more intensity and endurance. Interesting. Ive actually been thinking about this for about a week now. I only train 1 body part a day, I am considering arms as one group as well. Ive been doing this now for about 4 weeks and it is working good for me.

  15. #15
    Founding Member kubes's Avatar
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    Quote Originally Posted by warmouth View Post
    So you do 3 excercises? Ihave been seriously thinking about this for some time now. I respond the best to DB Bench, DB incline Bench, and Flat bench flyes. I am thinknig of running this phase for 6 weeks to see how it works. Im thinking 4 sets each while "on". If I did this, I could train with so much more intensity and endurance. Interesting. Ive actually been thinking about this for about a week now. I only train 1 body part a day, I am considering arms as one group as well. Ive been doing this now for about 4 weeks and it is working good for me.
    I really like training 2 body parts at the same time. You just get 2 times as much work done when you are there. For instance i do a set of hammer strength chest and immediately after finishing the set instead of resting i go over and do a set of preacher curls. Then rest 1 minute and repeat. I get a ton of work done in the gym and stay busy enough that the folks that like to interrupt your training to talk just no that i am not there for that!!

  16. #16
    VET warmouth's Avatar
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    I like 2 as well Jim. I just change my routine every 6 weeks, and this is the first time I have trained 1 body part per day. I like it, as I can really wear down the muscle I am focusing on without thinking in the back of my mind that I have to work another one after. Ill switch back in a few weeks.

  17. #17
    Founding Member kubes's Avatar
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    Quote Originally Posted by warmouth View Post
    I like 2 as well Jim. I just change my routine every 6 weeks, and this is the first time I have trained 1 body part per day. I like it, as I can really wear down the muscle I am focusing on without thinking in the back of my mind that I have to work another one after. Ill switch back in a few weeks.
    Well i suppose you will be able to focus on a little heavier lifting then?

  18. #18
    VET warmouth's Avatar
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    When working 1 body part, I go very heavy. I really wear it down because I know its all I am doing that day. When I work 2 groups, I keep the thought in the back of my mind that I still have to do whatever body part I have next. Sometimes it would cause me to ease up in order to be able to make sure I could do the other part.

  19. #19
    Junior Member magnus's Avatar
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    Quote Originally Posted by warmouth View Post
    When working 1 body part, I go very heavy. I really wear it down because I know its all I am doing that day. When I work 2 groups, I keep the thought in the back of my mind that I still have to do whatever body part I have next. Sometimes it would cause me to ease up in order to be able to make sure I could do the other part.
    I used to have same issue. Killing chest or other major body part and being spent on second body part. I usually alternate body parts now and have pretty good results.

    Maybe do 4 sets chest then 4 sets Biceps then back to chest, This has been working well for me.

  20. #20
    VET warmouth's Avatar
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    Quote Originally Posted by magnus View Post
    I used to have same issue. Killing chest or other major body part and being spent on second body part. I usually alternate body parts now and have pretty good results.

    Maybe do 4 sets chest then 4 sets Biceps then back to chest, This has been working well for me.
    I like that split. And I've used it for years. But
    Doing 1 muscle group a day I really keeping me focused and able to fully exhaust that muscle. It has helped me break some barriers and once I plateau or results slow, ill go back to that split you're doing.

    Back/bis
    Chest/tris
    Shoulders
    Legs
    Back/bis

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