[PhantomICEMAN]

Hi i was wondering if any one could give me tips to blast those blasted pecs and delts. Regardless how much pain i put them through the damn things refuse to grow and lack any proper shape and size. For overall pec mass im doing bench press both flat, incline and decline with barbell or sometimes dumbells. for center i either do flys on the pec dec or cable cross overs.my usual chest work out would consist of

Flat bench 10x3
Inclinde bench 10x3
Decline bench 10x3
Pec dec flys 10*3
Cable crosses 10x3
Dips 8x3

My shoulders usually consists of
Seated barbel shoulder presses 10x3
Dumbell Side Lateralls 10x3
Rear dumbell raises 10x3

somtimes i also do arnold presses 10 x3

So anytips to get some meat on these babies would be greatly appreciated.. il now quietly disappear infront of the bathroom mirror to pose and cry once again..LOL

[BBenthusiast]

ive been doing similiar, but what ive been trying to change is adding incline and flat bench dumbell etc, guess you could give it a shot??

[Mygeeto]

i would get rid of pec deck, cable flyes and decline bench press.
i would do it like this-
bench:5x6 (alternate between dumbbells and barbell)
dumbbell flyes: 3x8
dips: 4x7

for delts all i would do is-
shoulder presses:4x8, 3x6 (alternate between barbell and dumbbells)

[bbdude]

i think decline is shit.. do flat(dumbbells/barbell... vary week to week) incline (dumbbell), dips(to failure at the end) and cable crossover(for shaping)

pec dec has not done any good to me..

[Mygeeto]

nah pec deck is a wimps "exersize"

[bbdude]

okey then... i do myself cause i cant do any other shapingexercise in my homegym =/

but everyone considers themselves as hardgainers till they find out how important nutrition is...

in addition to what they said you might want to switch the order of exercises. most people go in on chest day and start with flat bench, go in and start with incline dumbbell or barbell or maybe even pre-exhaust them with flyes.

[G O R T]

Originally Posted by PhantomICEMAN

Hi i was wondering if any one could give me tips to blast those blasted pecs and delts. Regardless how much pain i put them through the damn things refuse to grow and lack any proper shape and size.

By your other posts it appears that you are trying to lift too heavy.

I suggest that you lighten the weight and slow the reps down. 4 second negatives with 2 second positives, no lockout resting, and no more than 30 seconds between sets. 5-6 sets of only two exercises like flat and incline. Absolutely no cheating! If you want to do dips do them first.

The idea is to actually get the load just on the Pecs and keep it there for awhile. You will know it worked the next day.

[bbdude]

kinda volume training u mean?? sounds good b/c hes looking for volume...

[lil_big_junior]

remember flyes dont bulk u up...if ur lookin for mass get rid of them, n stick to flat bench, incline, & decline are fine...

shoulder w\o looks ok

[bbdude]

decline dont do much good in my experience...

[slider88]

firstly make sure u dont train to heavy on the other exercises beecause u could be using ur chest for those exercises like curls or tricep extensions. secondly only train chest once a week at the most. forget about flys for the first 2 weeks try just doing for example incline dumbell press, flat bench press and then dumbell press. all ur exercises have to be slow and controlled if ur not feeling it try doing a few drop sets.