Date: 07/16/02 06:27 PM
Author: jook (no profile)
Subject: RE: RE: Hogg
thanks for the post hogg, i've been lifting on and off for
5years. the first 2years i lifted everyday. then i took a couple
of years off. now i've been lifting for a little over a year
now. i've made some good gains recently, probably better than
when i was lifting a few years b4. my chest has always had
trouble growing. probably b/c i was overtraining. my question
is, i do 4 sets of incline on straight bar, 4 sets of
straightbar flat, and then i repeat this with dumbells, and then
i finish them up with 4 sets of flies. is this too much? also i
never do decline, and noticed i don't have much of a lower
chest. the reason i never do them, is b/c a couple of ppl have
told me decline doesn't do anything except boost your ego. what
do you think?
(
http://www.mesomorphosis.com/forums/...ssage_ID=91280)
Date: 07/16/02 06:48 PM
Author: Hogg
Subject: RE: RE: Hogg
In my opinion, that is way too much work....that is 20 sets. I
personally like an incline pressing movement and prefer the
bar. If left to my own choosing, I would then do a shallow
decline with dumbbells, please note the terms "shallow" and
"with dumbbells". You can turn this into an ego booster with a
high decline and a bar because the range of motion is nothing.
With a shallow decline, your lats will not come in to
play...and the purpose of decline is to take your anterior
delts out of your chest training. You lower the dumbbells into
your arm pits and push up from there. The pec is
well-stretched and bears the majority of the load. Your
triceps only come in to play at the top. I would then follow
this with a flying movement, perhaps flat, perhaps a shallow
incline. I would do no more than 5 sets of each pressing
movement and perhaps 3 sets of flys with decent weight. That
was my best chest routine ever.
The lowers are what gives you that squared off
appearance....your pecs should hang like slabs of beef, not
like little moon shaped tits, and when you lift your arms,
your pecs should still be there....that is what the incline is
for. Doing the flys properly is important, there should be no
pressing involved....the range of motion will only be the
lower 2/3 of the arc from the finished position to the extreme
stretch...which means that you dont need to bother clanging
the dumbbells together at the top. You should be rolling your
shoulder blades toward each other at the very bottom to
stretch and them spreading them out at the top when you
contract. It is hard to explain ....you want to stick your
chest out and stretch it at the bottom and then use your chest
to pull the weight back up. Your arms should be kinda locked
and you should not be using your biceps to complete the
movement, only to hold your arms bent.
(
http://www.mesomorphosis.com/forums/...ssage_ID=91292)
Date: 07/16/02 10:36 PM
Edited: 07/16/02 10:44 PM
Author: jook (no profile)
Subject: RE: RE: Hogg
got it. okay a couple of last questions. lol. sorry. so are
you saying do 4-5 of one excersise for each part of the
chest, and then finishing the up with flies. thanks bro
(
http://www.mesomorphosis.com/forums/...ssage_ID=91393)
Date: 07/16/02 10:48 PM
Author: Hogg
Subject: RE: RE: Hogg
4-5 sets of two pressing movements followed by a few sets
of flies.