Question to the BodyBuilders

FeelGoodUnInc · #1 01-28-2010, 05:26 PM

My question. how do you achieve a fuller, more evened out chest? I do workout consistently and have been for the past 2 years, I don't go crazy just moderate workouts but I do tend to focus more on my chest.

Now the difficult part to explain..I want to get that full proportioned chest look with the full line in the middle where the pecs are almost square shaped (hope that makes sense) whereas mine, although I do have a line my pecs look more of an upside down triangle, which I must admit does look good but at times looks perky especially when I wear some types of shirts. It just seems all my pec muscles are stuck in the upper region so trying to see what I'm missing.

For my chest I usually do dumbell fly's, incline cable crossovers, bench press..I have a gym at my complex so were limited to those..do I need to include a decline workout? I guess I should just pay for a membership and get tips from the trainers but here's me being lazy!

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Thunder22 · #2 01-28-2010, 06:57 PM

Not that I'm a body builder, but are you doing high weight and low reps or low weight and high reps?

FeelGoodUnInc · #3 01-28-2010, 07:19 PM

Quote:

Originally Posted by Thunder22

Not that I'm a body builder, but are you doing high weight and low reps or low weight and high reps?

ive been sticking to high weights (for me) and reps of 8-10 (2-3 sets)

i thought exercises such as the decline bench would do it but now i read the regular bench press already targets the lower chest..hmm so now i'm totally lost!

LobsterX · #4 01-28-2010, 07:27 PM

Quote:

Originally Posted by FeelGoodUnInc

ive been sticking to high weights (for me) and reps of 8-10 (2-3 sets)

i thought exercises such as the decline bench would do it but now i read the regular bench press already targets the lower chest..hmm so now i'm totally lost!

If you think that your upper chest looks more developed than your lower, stop doing any incline exercises and concentrate on flat bench and decline presses. You should include dips in the mix. How's your bodyfat percentage? That also affects how the "line" at the bottom of your chest will look.

FeelGoodUnInc · #5 01-31-2010, 04:53 PM

Quote:

Originally Posted by LobsterX

If you think that your upper chest looks more developed than your lower, stop doing any incline exercises and concentrate on flat bench and decline presses. You should include dips in the mix. How's your bodyfat percentage? That also affects how the "line" at the bottom of your chest will look.

Thanks I'll try to focus on the declines for sure as well as the dips. I've no idea about my bodyfat %

realchef · #6 01-31-2010, 06:05 PM

Alternating from high weight to low wieght in your daily sets leans. Low weight to high weight builds.

Must take in protein (dairy whey is ideal) within 30 mins AFTER any workout. Be mindful, the avg. body can only process 30 g protein at a time, ALL extra hits the waste stream.

Lowfat chocolate milk is the best off the shelf recovery beverage. A protein ADDED lowfat flavored milk is the best overall beverage. (good reference page, Shamrock Farms – Dairy Nutrition )

FeelGoodUnInc · #7 02-02-2010, 04:23 PM

Quote:

Originally Posted by realchef

Alternating from high weight to low wieght in your daily sets leans. Low weight to high weight builds.

Must take in protein (dairy whey is ideal) within 30 mins AFTER any workout. Be mindful, the avg. body can only process 30 g protein at a time, ALL extra hits the waste stream.

Lowfat chocolate milk is the best off the shelf recovery beverage. A protein ADDED lowfat flavored milk is the best overall beverage. (good reference page, Shamrock Farms – Dairy Nutrition )

thanks for those facts, I had absolutely no idea! My usual routine is high to low, if I do low to high I tend to burn out quicker but since my goal is to build i'll stick to the low to high plan.. now what about reps? do I need to push the same amount of reps per each weight? My usual routine is

realchef · #8 02-02-2010, 06:52 PM

Quote:

Originally Posted by FeelGoodUnInc

thanks for those facts, I had absolutely no idea! My usual routine is high to low, if I do low to high I tend to burn out quicker but since my goal is to build i'll stick to the low to high plan.. now what about reps? do I need to push the same amount of reps per each weight? My usual routine is

Most people work off 10 rep sets.

StanF18 · #9 02-02-2010, 07:42 PM

Quote:

Originally Posted by LobsterX

If you think that your upper chest looks more developed than your lower, stop doing any incline exercises and concentrate on flat bench and decline presses. You should include dips in the mix. How's your bodyfat percentage? That also affects how the "line" at the bottom of your chest will look.

Lobster makes some good points. I'm not a bodybuilder, I'm more into the powerlifting routines. But regardless of whether you're bodybuilding or powerlifting you need to start with a whole body baseline and figure out your bodyfat percentage. Most gym trainers will give a complimentary fitness evaluation, which includes bodyfat. Your diet will have as much (if not more) impact on your "lines" as your lifts. Specifically, high quality protein, calcium, and total caloric intake. You also need to set realistic goals. Unless you're an NFL wide receiver or an anorexic-bulemic, you're not going to get down to 6% body fat. Nor would you want to. If you can get to around 10-12%, you're in the right territory for the cuts and definition you're seeking.

I can go on for quite a while about other stuff, like getting your bench to skyrocket in a hurry, but I'll shut up for now since that was not your question.

dirtdevilnc · #10 02-02-2010, 07:48 PM

Quote:

Originally Posted by StanF18

I can go on for quite a while about other stuff, like getting your bench to skyrocket in a hurry, but I'll shut up for now since that was not your question.

I would like to know how to make my bench skyrocket in a hurry!

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