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Anonymous
sup guys, im looking for more gain in my pec region, im not a newbie to weights either, I have a good diet and take purple-k, im willing to change routines and take whatever suppliment aslong as its legal to buy
>> Anonymous
breast implants
>> Anonymous
>>349024
thanks u nigger
>> Anonymous
http://www.youtube.com/watch?v=nQAh7m4xsMo
>> CWheezy !!bJFrM5LONOF
Eat more food
>> Anonymous
westside barbell
>> Anonymous
Kinesiologist here (again until I wear out my welcome)

Nice to see that you guys still have no clue what you're doing.

Here's a short program I wrote for someone who had the same question a while earlier.

-------

MONDAY

dumbbell bench press (db b p) 12 reps 1 set warm up
6 reps 1 set warm up (warm ups are never to failure)

then...

db b p - 3 reps 5 sets
Dips - 5 reps 4 sets
Incline dumbbell bench press (inc db b p) - 6 reps, 3 set

When you lift, do so AS FAST AS POSSIBLE. Start from the bottom and
EXPLODE up as quickly as you can. At the top, lower back down
slowly... take 3 to 4 seconds to lower - and when you lower, come
alllllllll the way back down as far as you can, until the dumbbells
are as low as they can go without traveling away from your shoulders.
If you've never stretched down this far in this movement before, it
may be advisable to begin pressing a few inches before exploding with
the rest of the rep.

Doing the db b p for 3 reps will require that you use an ultra heavy
weight in that move... it may be difficult to get that amount of
weight up to chest level so you can use it. Practice dumbbell cleans
to help you do this... or have a partner hand you the dbs.

For all - rest no longer than 90 seconds (about a minute and a half)
between sets. Its ok if you cant do the same number of reps, but if
this number falls by more than 2 reps, take longer to rest (2
minutes).
>> Anonymous
FRIDAY (or Saturday if you're still sore)

Cable cross overs - 12 / 18 / 25 reps, 2 sets

Incline bench cable butterflies (or incline flies if this isn't
possible) 12 / 18 / 25 reps, 2 sets

Push ups until failure (rest 10 seconds) again (rest 10 seconds) again.

In this, you lift the weights at normal speed, and take around 2
seconds to lower on each rep. In the cable cross overs example, you
do 12 reps, then immediately lower the weight and do 5 more (totalling
18) then lower the weight and do 7 more (totalling 25). Do not rest
between these (which are called "micro sets"). Rest about 1 minute
between sets.

When you get to push ups, just do as many as you possibly can, but put
your hands on dumbbells (just like you were doing db b p) to get a
deeper stretch. Go to failure, then rest 10 seconds and continue.

MONDAY (or Tuesday if you're still sore)

db b p 12 reps (rest 10 seconds) reach failure and stop.

So here, you'll do 12 reps, then rest 10 seconds, then continue to
failure then stop. 1 set, then you're done. This is a maintenance
workout.

Its VERY IMPORTANT here that you remove all eccentrics - or lowering
of the weight. Rest 2 more days after this
maintenance workout, then resume your training with the first workout
previously on Monday (but will now be on Wed or Thur).

This is just an example program I would give for your chest. You
should do a similar thing with squats, deadlifts, overhead presses,
the whole thing.