Planning a #chest day this morning.
Whats your secret to progress there?
Has always been my weakest part of the body. Have a strong posterior chain (tall, long legs) and even strong triceps. Chest is underdeveloped.
Share your ideas pls 🙏🏽🫶🏽
Discussion
Squats with barbells is the best. Starting strength
I do squats and agree, that it’s key to elevated testosterone levels and general muscle growth.
But would have expected other hints on chest training though 🥹
What about your shoulders, are you sure you are doing the classic chest exercises correctly? From my personal experience i have trained the shoulders (and triceps) more than the chest due to wrong execution for a long time.
Nothing beats a few brutal dropsets on a normal barbell bench. If your going for strenght its good to compliment it with heavy weighted dips. With strength and heavy weights comes growth. One isolating movement also to the end of your workout. You don’t need many sets but you have to make them brutal and always visualise that you’ll get 4 more reps than you initially thought.
And I would aim to the 6-8 rep range (mentally 10-12) on every other movement except the isolating one with would be anything over 12 and doesn’t really matter as long as you do the max.
Thanks Bruno.
Barbell bench, dumbbells inclince, cable flys?!, one machine push?!
I like dips, would keep them in actually.
dumbbell flys as isolating 12-15 reps excercise?
Machine pushes are not needed if you already have 2 hard push movement and flys are better to be done on a machine if your gym has one and if not then with cables and full focus on chest and control. The key is to practice your mind to push your body to the max on each set and you have to fool yourself that you are stronger than you actually are. There you will find the extra reps and abnormal gains. All sports are much more mental games than we like to think.
Allright 👊🏽 I would say I am an advanced gym person, hence will go for dropset work on barbell and dumbbell inclines, to work on the mental aspect you are describing 🔥
Go kill it 🦍
Big change!!!! barbell press and incline dumbbells 🔥
Getting serious cramps in my harmstring now during the Dips 🥹
Nice to hear! 💪 It can be hard to try to relax hamstrings in that but if it occurs again you can try to change your lean angle a bit or even keep your legs straight if there is enough room
it’s allright. I have strong harmstrings and easily engage them. Has always been line that. Just pushing through actually is best.
And did legs with split squats and deadlifts straight legs on thursday…
Bodyweight training,. Do push-ups with different grips, narrow and wide, also incline and decline push-ups. Butterfly press at the end of your workout can help with a really nice pump. Also: don’t do to much reps. per Set. (6-12 for mass gain)
And just keep trucking!
The Barbell my dude. Drop sets (aka pyramids) with heavy weight will get you fired up. Increase the weight until you're in the 3-6 rep range, but be careful with injuries. If youre above 85 kg try finding a spotter for saftey. Good luck 💪🏻
you do dropset starting with low weight and increase? Isn’t dropset meant to go heavy first set, then reduce 10-20% and reduce again?
But sure, you can do the pyramide from both sides.
Will do proper warm
up and try to fire 1 set with 6 and them reduce slightly with no to little rest and do that again…
I think both are good approaches. I do one or two sets incresing weight as warmup, then straight to heavy and reducing progressively from there, but an upward pyramid should be good too