Armor plated

TAKA;519461 said:

Hi Dragon552000, I can definitely help you there.

If you want a more defined pectoral, aka square pec, you have to work pretty much on incline exercises and on flies exercises.

I've been bodybuilding when I was yougner, stopped for a while, and now back at it. Actually, my target his to get back those square pec... here's my training if it can help you. Note that I have very intense and advanced training, I only train 1 muscle per day, it proved to me over 12 years of training that this is what give max results with proper diet and nutrition.

So, here's my pect day routine:


- 3 sets of 20 pushups
- 5 set of 8 reps of Incline dumbbell press
- 5 set of 8 reps of decline dumbell press
- 5 set of 10 reps of incline dumbbell flies
- 5 set of 10 reps of flat dumbbell flies
- 5 set of 10 reps of decline dumbbell flies
- 3 sets of pushups, each to failure

Hope it helps!

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pest;519371 said:

Yeah, work out your chest.

Depending on what else you are doing, what other goals you have, etc, it's pretty straight forward and while a big chest is one of the most useless of all physical components (in terms of athletic function) it's really well understood by personal trainers.

So it'll depend on your level of expereince (which I'm guessing is zero), your age, what else you do (I'm guessing no sports, etc) but basically do some chest exercises.

For example ...
Week 1
Work out A
Dips (weighted if necessary) 5 x 5
Incline Bench 5 x 5
FLat bench 3 x 10

Work out B
Military Press 3 x 10
Flies 3 x 10
One armed push ups 3 x failure (each arm)

Week 2
Work out A
FLat bench 5 x 5
Incline Bench 5 x 5
Dips (weighted if necessary) 3 x 10


Work out B
Decline Press 5 x 5
Flies 3 x 10
Side press (a 'military press' with one dumb bell) 3 x 10 each arm

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neognostic;519470 said:

Interesting workout. What do you do for bulk or are you already where you want to be?

-3 sets of bench presses
-4 sets of dumbell presses
-3 sets of incline flies
-3 dips to failure

I stack squats and leg presses on the same day. Day on, day off seems to be working best for me.

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dragon552000;519457 said:

Well thanks captain obvious. I do work out my chest. I do flat and incline but I want a more definite chest. That is my goal.

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neognostic;519479 said:

I truly mean no offense but this workout schedule isn't nearly enough in my opinion. There's not enough exercises or reps to make you sweat or get breathing heavy. For a person trying to lose weight this won't hit the sweet spot of cardio/muscle effort. I wouldn't ever do one set of workouts focusing on one muscle for an entire week. You need a recovery period.

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pest;519504 said:

lol. Ask a stupid question and you'll get a stupid answer. There are no stupid questions, only stupid people.



Lolzers. No offense taken bro. But you're wrong.
You think that I would suggest that what I wrote is all he does? Yeah sure. This is only for his chest, no legs, no anything else. Is it what I would do? Not in a million years.

Not enough exercises or reps? You don't know what you're talking about. Starting Strength. Strong Lifts. MadCow. Most of DeFranco's programmes and, of course, reg park's beginners routine (used by Arnold in his early days) all prescribe sets in the order I have. So this ridiculous 'sweet spot of cardio/muscle effort' is total nonsense. Exercises or reps to make you breath heavy? And that has to do with ... ? Do you warm up or not? Do you work hard or not?

Finally, I didn't realise we were talking about someone who is overweight trying to loose weight. It's your fucking chest for christ's sake. If you need to loose weight off your chest the 'armor plated look' is the least of your worries.

For complete, utter noobs, here's some homework. Jesus.
http://oldschooltrainer.com/reg-parks-beginner-routine/
http://newbie-fitness.blogspot.ie/2007/01/stripped-5x5.html
http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html
http://www.stumptuous.com/workout-1
http://newbie-fitness.blogspot.ie/2007/01/stripped-5x5.html

As you can see, pretty much all of them prescribe reps and sets in the order I have.

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TAKA;519500 said:

Hi neognostic,

For bulking, I combined my strength training, which as you can see includes a lot of set for each muscle, to a 5 meals per day high protein diet. Right now, I'm 6 foot 210lbs with between 14-15% of body fat. I'm looking for next summer to go down at 8% of BF which is perfect for me since I'm not planning on going back in the bodybuilding competition world.

It's all right to stack leg presses and squats on the same day, I do the same. When I said I trained one muscle a day, I meant I train one body part a day including all it's muscles. The only exception I do is on my arm day on which I train biceps and triceps together in antagonist superset.

It's really important to take days off for recovery but only for the muscles you've trained. For me, what work best is 48 hours of recovery for each body part. If it can help, my training schedule looks like that.

Day1: Pec
Day2: Back
Day3: arms: biceps/triceps
Day4: legs
Day5: shoulder
Day6: rest or light cardio
Day7: rest

I also do high interval cardio training everyday for 20 minutes + I do abs every 2 days
Time to go to gym! Cyall

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pest;519504 said:

lol. Ask a stupid question and you'll get a stupid answer. There are no stupid questions, only stupid people.
Thanks for your opinion. Even though I find It completely irrelevant.

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dragon552000;519581 said:

pest;519504 said:

lol. Ask a stupid question and you'll get a stupid answer. There are no stupid questions, only stupid people.
Thanks for your opinion. Even though I find It completely irrelevant.

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It's relevant. You don't agree with it and that's okay.

I don't know what kind of response you were looking for given your original post / question. It's completely vague, it doesn't specify what equipment (if any) you have access too. It doesn't state your age, your weight, your body fat, your experience. So, the work out I posted covers most of your chest bases. Anyone who does what I wrote will develop their chest. Simple as.

If you're a Pro-BBer then maybe what I wrote isn't relevant because you're looking to emphasize one element over another given your insertions etc. But you wouldn't be asking the question the way you did, if at all.

So, given your original post I thought; okay here we have some beginner who doesn't know how to ask the right questions. And that's fine, we see it all the time. They are looking to build muscle (not loose weight) so I'll assume he's at the right body weight / body fat % or close enough. So I'll prescribe a catch all, very intense and quite varied 'cover-all-your-bases' chest routine. It's a good routine for the chest and I invite you to pick holes in it and tell me what's wrong with it. If you find something, it'll be based on some piece of information I needed that you left out.

Finally, good luck in your quest for an armor plated chest. You're going to need it.

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