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Posted at March 29, 2014, 4:35 pm: I have noticed that some people these days tries to simplify their pec workouts, instead of using proper knowledge and attacking the muscle from different angles they fall back on a Benchpress+Incline bench or the slightly better benchpress, incline benchpress+dips routine. This will add some mass, true, but it will also make your pectorals blocky and disharmonic. some areas of the chest will be underdeveloped with this simplified routines, most common is that the people who train these way will lack detail and mass in the inner section of the chest. So, if you have a more open mind, you can try attacking your pectorals from all angles, to get a complete development. Divide your pectoral workouts into certain "phases" instead: 1. Start your chest workout with a "general mass builder", heavy weights. Good excersizes for this is flat benchpress, flat dumbell presses, or flat smythe presses. Donīt rely solely on barbells though, as these will make your chest blocky and disharmonic, for a more rounded shape it is better to use dumbells. 2. Follow up with a upper pec builder, any of the excersizes above in a incline will do. 3. Lower, as above but on decline or chest dips. 4. Now it is time to add some mass in the inner section, use a lighter weight and really squeeze at the top contraction, pec dec, cable crossover, dumbell flys, cgbp with elbows out. Make sure you squeeze at the top, to really feel the inner pectorals (mm. pectoralis insidus) 6. Upper-inner, flys, cable crossover from lower pulleys (mmm. pectoralis sternalis insidus) 7. Outer (if you have a good outer chest development you can skip this part), lighter weights, higher reps, illegal wide benchpresses, and any wide presses or half rom fly movement will do. 8. That wass the mass part of the routine, now it is time to add some detail. Use lighter weigh to sculpt details into the muscle. Good excersizes for this are pressing maschines, machine pullovers, pressing movements in the cc, pushups in different angles, if executed slowly these will add detail, striatons, veins, cappilaries etc. 9. Finish off the routine with dumbell pullovers, these wont do much for your pecs but will make your ribcage bigger. Remember to keep an open mind, and listen to the experienced guys at the gyms and NOT the science geeks, or the "Do benchpress+incline rely on genetics"-morons. Original of the message was taken from http://forum.bodybuilding.com/ Replies:If this thread was a joke then I sincerely apologise.More proof that the War on Drugs isn't working. Furthermore. really Olympic??? there are a lot of professionals that beg to differ... Looks like I picked the wrong night to stop sniffing glue. My mind is always open for you John. did he just make up 2 new muscles. Compartmentisation (sp) i think its called. I guess so lol. i agreew with john. If you look at the poor English, (English is my secondary language and... empty post Haha you got good me good mate Good one! A blocky chest would look awesome, like Stone, all hard and granite li... That is certainly a departure from the norm on this site. Nice analysis, and right on the spot. Well, I still think that Bkorv made a good effort then, and the basic ... http://www. I've taken your arguments on board and I think we'll have to agree to ... http://www. http://forum. Lollerskates and Roflcopters! That article had NO indication that specific parts of a fiber could be... Read my post just above. Ahh, another compartmentalization vs. ^^^They all turn into it eventually Or, you can just use the 3 variations of my flys with progressive resi... If your flys are so great ATrainer, then why is it that everyone still... Interesting- this is the first I have heard of such an idea. lol. It's hard for guys to let go of tradition. There have been many emg studies on the possibility to target differen... STEVE: I have emphasized this point many times on here, with several p... If your really are the "constant learner", lol, I would love... by the way, for everyone's information: here is the Steve Young scoop ... I would love Dr Young to evaluate my ab exercise with an EMG. Can you shoot a mpeg of the ab exercise. So true, and even a bad idea or technique can trigger thought that lea... Atrainer When I was in undergrad at PSU, there was a gym with a cyb... Other Topics of Body Building:The best Fat burner?i have this negative thought in the back of my head taking storm/shock Olympia 2006 The Evil Dead Wow, New Squat World Record Squat Record - Advanced Trolling 101..What Every Newbie Shouldn't Do Creatine while Cutting 40 lbs in 18 months is this real? |