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Anonymous
>>137367 OP here, ty for defense, but really, it's not that great, hence why I bust my fucking arse day in day out, at the table, or in the gym, to improve it. If some douche thinks we should all start off strong, so be it, he can troll, I'll be either training, or trying to help others. now onto the good stuff >>137365 Well, I would personally suggest choosing 3 or 4 times a week before we get too far and avoid doing chest and back same day, it's too taxing on the body, it's like doing squats, deadlifts and bench on 1 day, sure it's fine for 3-4 weeks, then you'll get sick, feel like shit, be moody etc...
Anyway, for chest, I'd say if you still want to build some strength, but also get some size, something like this, would work: Bench Press - 5x5 (make sure you're benching to nipples, and actually touching them, and that your elbows stay in, not flared out. Feet on the ground and if your back wants to arch, let it arch.) Incline benchpress (30-45 degrees like I said) - 3x12 (Keep your back against the seat the whole time,let your elbows flare, this isn't a strength exercise, it's a size one) Close grip bench press (elbows stay tight to body, hands shoulder width) 3 sets, 12 reps (feet on ground, back can arch, just keep elbows tight) Dumbell Flyes 3 sets of 12 (make sure you go low and get a nice full stretch, stop 2\3 of the way up to keep the tension constantly on the muscle)
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