Tips for building my pectoral muscles?

  • Thread starter Thread starter Sem
  • Start date Start date
5x20 Bench Press
5x20 Pectoral Machine
5x20 Lat Machine
5x20 Back/Shoulder Machine
5x10 Dumbbell Curls
5x10 Working Triceps
(+ i do some push ups and curls in my room before i go to bed)

we do this at least 2 times a week (3 if not too sore)

Ive only now discovered this routine is probably wrong and we where better off with less reps and more weight

ps sorry i dont the exact names of the machines or what the actual workout is called
 
ok

yes that routine is not very good, too many machines, not hitting the legs at all

you need to base your routine around the compound movements, bench press/deadlift/squat/dips/pull ups, using free weights, not machines.

If i was you i would start a 3 day split, looking something like this, using 3X8 or 4X6

Monday: Chest / Shoulders / Tricep
Flat bench press
Dips
Seated BB / DB military press
Skull Crushers / Seated DB Triceps Press


Wednesday: Back / Bicep
BB Deadlift
Wide grip Pull-ups
BB / DB Rows
Bicep Curl / Close grip chins


Friday: Legs
BB Back Squat
BB Stiff Legged Deadlift
Calf Raises
Ab Work

ps. you also need to get your diet right - i dont know what it currently is, but if you need help with it just ask
 
The bench press will hit your anterior deltoids (front of shoulders). Military pressing will give your shoulders mass, and you could do some dumbell side laterals to add a bit of width. Close grip barbell bench pressing and dips are solid tricep builders. But above all, I can only amplify what the guys have said about compound lifts. Don't waste time with curls, when you can be squatting or deadlifting. You know now to drop the high reps, and stick with 5 x 5, 4 x 6, or 3 x 8.

What's your diet like?
 
what i notice is with high reps lower weight, is ok if you want to maintain that current size of muscle but lifting a heavier weight really pushes and thus causing more growth. I dont think you have to go mega heavy, like benching 80kg or whatever 6 or 7 times. As most of the time people are just concerned with pushing it up and get the technique wrong, meaning it dont do anything. Lift a heavier but manageable weight 15 times....see how you like, it works for me :p
 
my diet has improved a lot last 8 weeks or so and ive gained 1.5st or there abouts

i eat around 3700cals a day with around 250g of protein and 100-150g of Carbs (my diet mainly consists of rice, pasta, potatoes, fish + meat)

also i take Reflex instant whey 2 times most days (3 times on workout days)

as for my routine
i know in GordyR's sticky it says i shouldn't really use machines its just that I'm a student and i cant really afford to go to a really good gym

the current gym i go to is pretty small and only has machines and no free weights

so i cant do squats or dips but in the summer ill work and try and go to a proper gym

also i am training my legs adds and doing cardio

just didn't post it :)

thanks
 
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I would have thought that, if money was an issue, you'd be better off buying your own weights and bench. You'll also have to take less time out of your day to work out, but on the downside you don't get the atmosphere of the gym or the fun of going if that's your thing...

I can hardly believe how much gyms charge for monthly membership!
 
zain said:
I dont think you have to go mega heavy, like benching 80kg or whatever 6 or 7 times.
Click to expand...
That's not mega heavy mate. Lifting a weight you can perform between 6-12 reps is perfect for building muscle mass.

5 reps and under is going heavy, this rep range is mainly for building strength, though muscles will grow in this rep range too. 6-12 is were the muscle mass is at ;)
zain said:
Lift a heavier but manageable weight 15 times....see how you like, it works for me :p
Click to expand...
Using a weight you can rep 15 times won't build much muscle at all... if any.

Sem, you aren't going to be able to build much muscle mass on the chest area with machines, trust me, they ALL suck!

You need Barbells and dumbells and you need to do some heavy benching. Aim for a weight you can just about hit 3 sets of 12 reps, just short of failure. Then each week gradually increase the weight by 2kg-2.5kg... keep going up in weight until you can't do 3 sets of 6 reps.

Do NOT goto failure everytime you workout, you'll fry your CNS and end up overtrained.

Forget flyes, they won't build anything up.

Just Incline, flat and decline Barbell/ Dumbell bench press and dips (the wider your arms are apart... away from the body, the harder your chest is hit. Having your elbows close to your body targets the triceps more)
 
hi

sorry to bump an old thread but I've finally joined a real gym with barbells/dumbells etc

I've done some research and have come up with this routine do you think its ok do i need to alter anything?


Thanks

Day 1

Biceps
- Preacher Curls 3x8
- Dumbbell Concentration Curls 3x8
- Incline Dumbbell Curls 3x8
- Wide GripBarbell Curls 3x8

Back
- Wide Grip Pulldowns 3x8
- Wide Grip Rear Pulldowns 3x8
- Seated Cable Rows 3x8
- Deadlifts 3x10

Traps
- Barbell Shrugs 3x8
- Behind Barbell Shrugs 3x8
- Barbell Upright Rows 3x8
- Dumbbell Upright Rows 3x8


Day 2

Chest
- Dips 3x8
- Flat Bench Press – 3x8
- Incline Bench Press 3x8
- Decline Bench Press 3x8
- Incline Dumbbell Flyes 3x8
- Hammer Grip Incline Dumbbell Press 3x8

Triceps
- Skull Crushers 3x8
- Close Grip Bench Press 3x8
- Decline Dumbbell Extensions 3x8

Delts
- Military Press 3x8
- Front Barbell Raises 3x8
- Dumbbell Lateral Raises 3x8
- Rear Military Press 3x8

Day 3

Forearms
- Rear Barbell Wrist Curls 3x8
- Reverse Barbell Curls 3x8
- Barbell Wrist Curls 3x8

Squats 3x8

Misc Leg work
Misc Abs work
 
Sorry to go a bit off topic, but for military presses, is there much difference or advantage by doing them with dumbells/barbell and standing/sitting?
 
wowwwwwwwww :eek:

ok firstly you seem to have fallen in the same trap i did when i first started working out, OVERTRAINING :p

that workout is wayyyyyyyyyyyyyyyyyyy too mucho

as you are just starting out, stick to the compound movements, and you will see gains, i guarantee it

A nice 3 day split which i did is:

Monday: Chest / Shoulders / Tricep
Flat bench press
Dips
Seated BB / DB military press
Seated DB Triceps Press / Skull Crushers


Wednesday: Bicep / Back
Deadlift
Chip-ups (Wide and close)
BB / DB Rows
Seated Bicep Curl


Friday: Legs
BB Back Squat
BB Stiff Legged Deadlift
Calf Raises
Ab Work


as for your question, doing miliraty press standing utilises your back more, and DB/BB there is not really any important difference, BUT i personally switch them round each week
 
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