[LazosVshape]

Hey everyone, a friend of mine asked me to ask new training methods for beefing up his chest and his calves. Apparently, he does the flat and incline barbell press and some flat dumbell flies. He starts from 10 reps and in his last set he does a single or a double. Or he might do a rest pause set in which he does one rep and takes a few breaths before doing another one and continues that pattern for a total of three to five reps. Maybe you can tell that I disagree with this training method because in my opinion anything less than 6 reps is an accident waiting to happen. I offered some advice to him but he wanted me to post and ask anyway. He complains that he can't feel his chest working and it never gets sore. I told him to try to alter his grip on the bar, to start using dumbells for pressing, to do supersets, to try to collapse his shoulders and try to focus on his chest. Also I proposed pre-exausting. Any other suggestions? A good calf routine would also be greatly appreciated.

[SDMF_1]

Well chest is a tough thing because takes alot of focus and patience to really get a good working on it. Heres my chest routine that gets my chest blasted.


Incline dumbell press 4x10

Cable Flys (on this excercise i tend to lower the weight abit and let m muscle get to its perak contraction before letting it go) 3x10


Incline Bench Press

(Usually keep a nce wide grip on this one) 4x10



Dumbell Pullovers



4x10


Tto finish it off i usually do

Seated Fly's



4X10


Thats my chest workout.


Now calves on the other hand for some people are a tricky thing to work so heres my calf workout which has gvien me great success for far.

Seated calf raise 4x20 (light weight for warmup)

Standing calf raise 3x10

Calf press on the Legpress machine




and to finish off

A heavy seated calf raise this time ususing the 8,8,6,6 rep method while raising the weight every set


Now the thing with calves is you really have to hold he peak contraction on every excercise. So find a weight that you can do that with because to get them to grow you have to get the blood flowing through em. Remeber all that stuff your body produces to heal your muscles is in your blood! so get cracking.

[KM]

There's several changes you could do, bro.

1. Try switching up the order of the exercises. So if he's doing flat bench first, do incline first. DOMS (Delayed onset muscle soreness) isn't always an indicator of muscle growth.

2. Switching reps ranges and/or volume. This could be done by alternating rep ranges, shorter or longer depending on the rep range chosen.

3. Change from dumbbells and barbells or change of exercises. Perhaps select another choice for active recovery (eg: cable crossovers).

Hope this helps you figure out what your friend is interested in doing.

[Determined 08]

If your going to do pull-overs like mentioned above do the first half of the movement cause when you go past the first half you start to recruit your back muscles.