[ibanezman88]

to have a good looking chest, you have to have complete development.

overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage

all of these can be developed using certain methods of training.

the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.

to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.

lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward parallel to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.

mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.

outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.

rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.

i'm gonna take a picture of me doing a side-chest pose after my next chest workout. sometimes, people only take advice if they can visually see that you know what you're talking about.

http://www.bodybuildingdungeon.com/f...hats-good.html

[Zack]

I was saying pullovers cuz I've seen Silvio Samuel and Bob do pullovers for inner chest and I've done them and it's worked for me.

I'm sure the close grip helps, but IMO it's primarily a tricep exercise

[ibanezman88]

yeah it is
if you do half reps though, it's less tricep and more inner chest
pullovers are great

[mr_bhana]

IMO cant beat bench press for chest mass! Pullovers are sick too,

[mostmuscular84]

I feel your chest mass Starts from the top if you have a thick upper chest. you can have a terrific middle chest and lower chest but if you have no upper chest your chest is nothing. I alternate what i start my chest workout one day will be bench or incline, then if start with bench ill do db incline and vice versa. sometime people use to much shoulder on barbell presses that is why db are so important

[Zack]

I agree with barbell using too much delt.

question for you guys actually.

I use a slight angle (SLIGHT ANGLE) when doing dumbbell shoulder press to hit more of the anterior and lateral delts.

It seems to work better for my delts. any opinions?

[mostmuscular84]

yes i agree its very good i play with the angels and find what helps me that day for my delts. same with chest i play with the angle from anywhere from 30 to about 75 the more angle the higher the chest

[Zack]

awesome. i was just making sure. It sorta felt like cheating, but i figured i'm still working my entire delts and making great gains in them so I gotta be doing something right

[mr_bhana]

If you bring your elbows a lil closer to your chest while benching, it involves the chest more

[Zack]

it also helps reduce the risk of injury in the rotator cuff muscles

[ibanezman88]

i do the angle thing on the dumbbell presses too.

[ibanezman88]

ok yesterday

meal 1
1/2 cup of oats in 1 cup of whole milk (oatmeal)
3 hardboiled large eggs
Grapefruit Juice

11:00-1:00 - 60oz of water

meal 2
1 cup of seasoned white rice
Diet Coke
3 scoops of true mass

30oz of water

meal 3
sandwhich (3 slices of wheat bread)
water

workout

meal 4
3-4 cups of spagetti w/sausage
1 cup of almonds
juice

meal 5
3 scoops of true mass
1 can of tuna

meals weren't the best. i was at work from 11:00-7:00 so you can imagine how mad my coworkers were when i had to go to the bathroom so many times. i drank almost 1 gallon in an 8 hour shift not counting anything else but pure water.
that's pretty much all there was for food so i just ate what there was. my protein level was a little low before i went to sleep so i decided to have a can of tuna after the true mass (very hard to do as i was still full from meal4 on top of the shake). so that was almost 90g of protein in the span of about 20 minutes. oh well. gotta do what ya gotta do right?

workout

back

Deadlift
1x8 225lbs
1x4 315lbs
1x4 405lbs
1x8 315lbs
Wide-grip Pullups
3 sets to faliure 10,8,7
Dumbbell Rows
2x10 100lbs
Seated Cable Rows (lightweight)
4x12 150lbs
Reverse Grip Pulldows (not wide-grip this time and lightweight)
4x12-15 110lbs

i did it!!! 4 reps on deadlift with 405lbs. when i put my mind to something, and believe i can do it, i make my body do it lol. i might try 5 reps next time with this weight although i don't plan on going that heavy in a while. everything was pumped. lower back, glutes, calves, biceps, triceps, traps, quads, even my delts and back. that was a hard set.

the pullups were great. it's harder now that i'm almost 20lbs heavier than when i was on my contest diet.

overall great workout.

at work, i did a lot of physical work actually much like deadlifts. picking up boxes. so i was tired. and i didn't get a chance to rest. from work, right to the gym.
the deadlifts sucked my energy like no tomorrow so you can imagine how tired i was after them. that's why i only really did 2 exersises after that and the rest were light just to finish me off lol.

last night, my leg pain was enourmous. i had to get up to take asprin. and i couldn't even sleep that well. my lower back is sore as **** today. that's gonna be sore for a WHILE i know that. leg day is thursday now hopefully. if my lower back feels like this, i might just do leg press, leg extensions, and leg curls and that's it.

alright fellas
take care
no workout today thank God. long day at school.
bye

[Zack]

good job on the deads man. keep going and u'll be surpassing Layne and LBJ with those kinda numbers.

Meals aren't bad. Seem kinda low for you, but i guess it was an off day

[ibanezman88]

yeah off day with the meals
i have about 4 a week lol
gotta step up my game

what are layne and LBJ at on their deads?

also, i added more to that post.
read what i edited in

thanks guys
gtg 2 school now

see ya hopefully late tonight

[ibanezman88]

i'm interested in trying sumo style deadlifts

[mr_bhana]

good job bro likin the deads! its my stromgest excercise too! nice back WO bro.. Cutler uses an assisted pull up machine when hes in the off season cus its much harder to pull yourself up when your heavier. too bad about the meals and everyone has off day.. i had mine yesterday lol

[ibanezman88]

you're right mr. bhana

ok, today's meals were whatever i could sqeeze in cuz i was at school from 12:30-10:00

meal 1 (bad meal)
4 waffles w/50% less sugar syrup
orange juice

meal 2
3 scoops of true mass

meal 3
2 cups of brown rice
10 oz chicken breast
snapple

meal 4
oatmeal bar
red bull (to keep from falling asleep in class. that **** was boring)

meal 5
Wheat bread Sandwich (salami and cheeze)
vault energy drink (getting ready for another 3 hour boring class)

meal 6
3 scoops of true mass

meal 7
pasta
chicken breast
1 cups of walnuts
grapefruit juice

embarrasssing to post

by the way, i woke up today and my lower back is SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO sore!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!
Oh
My
God

so are my forearms, lats, and traps.

[Zack]

Sumo is great for shorter guys like me and you cuz of the less range of motion and becaues we have a lower center of gravity

[mr_bhana]

If your shorter, Doing deads on a step up or like Zack said Sumos, will give a better ROM

[ibanezman88]

not a better ROM but a better advantage.

[mostmuscular84]

i do sumos because they also help with my inner quads as well

[mr_bhana]

soz i ment doing deads on a step up will give a better ROM

[maverick_76]

Good workouts man, awesome deadlifts.

[ibanezman88]

Originally Posted by mr_bhana

soz i ment doing deads on a step up will give a better ROM

oh.....
OH YEAH
now i know what you mean

i gotta make sure my form is better before i attempt those.

when i go real heavy, my lower back/butt is pretty high and if i'm on a step up, that can be even more dangerous than it is already.

[Zack]

that and ur back could pop and u might herniate a disk

the nucleus pulposus will come out of the annulus fibrosus and ur gonna need surgery for that **** and u'll be out of commission for a while

[ibanezman88]

Originally Posted by maverick_76

Good workouts man, awesome deadlifts.

thanks
might i say you have an extremely hilarious avatar. wish i could do that lol.

ok, today

meal 1
waffles again lol
orange juice

meal 2
3 scoops of true mass

meal 3
2 cups of brown rice
chicken breast

animal pump 1 hour be4 workout
workout

meal 4
a rediculous amount of pasta and sausage
juice

meal 5 (2 hours later)
2 cups of brown rice
6-8oz of chicken breast
juice

meal 6
1 can of tuna
1/2 cup of walnuts

meal 7
3 scoops of true mass

workout - shoulders

Seated Dumbbell Press
1x15 20lbs
1x7 40lbs
1x8 60lbs
2x7 60lbs
Seated Barbell Front Press
1x8 95lbs
1x6 135lbs
1x5 135lbs
1x6 135lbs
1x8 115lbs
Seated Incline Isolateral Press Machine
1x8 2 plates
1x6 2 plates +2 25lbs
1x6 4plates
1x6 4 plates
1x5 4 plates + 2 5lbs
1x10 2 plates +2 25lbs
1x8 same weight
Super Set (Wide Grip Streigt Bar Upright Rows/ Seated Dumbbell Side Laterals)
3 sets 1st set of upright row = 70lbs + other 2 were 90lbs 8-10 reps. 15lbs side laterals-8-10 reps
Standing One-arm side laterals
3x8-10 15lbs
Standing Dumbbell Front Raises (lightweight)
2x10 15lbs
1x10 20lbs
Rope crunches
1x40 100lbs
1x30 130lbs
1x20 150lbs


this is the formula that's working now to boost my deltoids into growth.

GIANT SETS
SUPER SETS
DROP SETS

all this is what's making my delts grow. i can see it now. it's working. just kill the **** out of the delts. the pain is unbelievable especially on the giant sets and very hard to go through psychologically but it's doable if you got what it takes. it's working for sure. phew. now that i've figured out what makes them grow, it's just a matter of time and consistancy. hopefully God lets me achieve my goal.

i don't do much for front delts anymore because they seem to grow when i do chest (especially incline bench press) and on all my pressing movements when i do shoulders. i didn't do rear delts today because they were still mega sore from my back workout 2 days ago. thats another thing. i don't feel i need to do more than 1 light exersise for rear delts because they get worked so well when i do back. and i'm still not directly working out my traps because they grow too fast and they overpower my delts. they havn't lost any size even in 2 months of not working them out (i think it was 2 months) because they get worked on all the presses, laterals, back and chest workouts for some reason. they just never stop being active. i read that people with weak delts tend to have big traps because they get worked so much. so i've stopped them from growing but at the same time, i've manage to keep the size in them.

now i just gotta find out what works for my calves.

[ibanezman88]

Originally Posted by ZackKnight

that and ur back could pop and u might herniate a disk

the nucleus pulposus will come out of the annulus fibrosus and ur gonna need surgery for that **** and u'll be out of commission for a while

when you do your deads, is your butt down real low?

[Zack]

it starts low pretty much, but i dunno really. i've never really paid much attention to it

[mr_bhana]

Try supersetting your calves too!

On the deads, Use smaller plates, itl give the same effect as using a step up and its probably more safer! you dont want the step to flip over lol.. Used to happen to me when i used to do calve raises on the smith in my old gym. But i just used to put a plate there to weigh it down

[mostmuscular84]

i like using use smaller plates for certain things for better range of motion. i hate that i can rack out the tbar with quarters and its easy but i also hate that when you see people using 45 ppound plates and moving it a few inches because the plates hit before the full range of motion. this is bodybuilding when you go up stage they dont ask how much you bench. i love throwing up big weights but i dont care about the weights i care more bout the pump.