[new_arnie]

hi I wondered wether I should incorporate this pre-exhausting of the chest muscles with flyes into my workout since I haven't made real progress with chest..

I don't really know wether its the chest lagging or the front delts or the triceps tho :)

but I mean even if its not the chest lagging it would still be an effective chest-traing wouldn' it?

what do you think if this chest-workout (done once a week)? btw I put inclines first cause my upper chest is even weaker than my lower chest..

incline DB flyes
incline DB press
flat BB press
decline BB press

or is it overdoing it a bit?

(I'm using an undulated periodization scheme. I'm gonna start with 3x12 sets for each exercise for 2 weeks and then change it to 3x8, 4x6 and so on)

thanks for the help, reps will be given

[pumpingiron]

I would do the flyes last and start out with flat or incline bench presses. Remove the decline from your schedule and do 4x12 sets for each exercise instead.

[fahad]

for hypertrophy do 8-12 reps and three sets per exersice exepet for the first exersice do and additional st as a warmup and i always suggest u 2 start your chest workout with an incline press movment as the upper chest is usually a weak point for every 1 and the more your upper chest is developed the more impressive your chest will look...decline bb press is very effective espasilly for the lower chest so dont remove it and pre-exhausting is not very effective..
read this:
http://www.muscletech.com/RESEARCH/...ws.shtml#topic1
so here is a good chest routine for gaining size:
-Incline bb press 1*20 for warmup and 3*8-12
-flat dbpress 3*8-12
-decline bb press 3*8-12
-flat or incline db flys or cable crossovers or peck deck flys 3*8-12
usually keep it like 12,10,8 reps and increase your wight...good luck...

[pumpingiron]

Seems everyone has a different opinion. LOL

[fahad]

sry try this link:
http://www.muscletech.com/RESEARCH/R...s.shtml#topic1

[AnimalGen]

If you have problems feeling your chest working it can be a good idea, other wise stick to presses.

[stumpy]

In my opinion you can't beat a compound movement for growth. Pressing as opposed to flies.
I also believe it is easy to overtrain a muscle which could account for a lack in growth. What about trying just 2 excercises for the chest each week using no more than 3 sets containing a maximum of 8 reps maybe going beyond failure on your last set!?

[StayBig]

If you having girl problems I feel bad for you son, I got 99 problems but a bitch aint one, hit me.
N E Wayz

Pre-exhausting will work to a certain degree, anything will work if you make it work, if your chest is lagging it just might be genetics so I don't recommend overtraining by adding 10,000 more sets. I would recommend to keep inclines, flat and declines in your routine. My chest is pretty freaky and I don't do much, genetics? Possibly yes, but let me give you my chest routine.

Monday: Incline DBP 3 Sets
Incline DB Flyes 2 Sets
Decline Triceps Extensions 3 Sets
Dumbbell Front Delt Raises 2 Sets
Barbell Forearm Curls To Front 2 Sets

I would recommend to pick a schedule and stick to it for 6-8 weeks, this way your body has a chance to adapt and grow stronger from the exercise. If you are always switching it up, you won't have major strength or size gains, which I'm pretty sure is your goal?

Keep your triceps and front delts in check too. They are your secondary muscles for the bench (I'm sure you knew that.) Just remember to stick to a schedule for a while to see if it works.

I'll make a recommendation schedule for you if your chest is sticking, I hope it works.

Chest day....

Incline Dumbbell Flyes 3 Sets, on the last set, pick up a pair of dumbbells where you can grind out a good 6-8 reps and immediately superset from the flyes to incline DBP. THIS IS ALL YOU HAVE TO DO FOR YOUR CHEST. Don't forget to add triceps and front delts in your chest routine. Do this for 8 weeks and your chest will grow, don't forget to switch it up after that. Good Luck.

[new_arnie]

well thanks for the answers so far

yesterday I tried this:

incline DB press 3x10-12
incline flyes 3x10-12
flat BB press 3x10-12

after I did the flyes my chest was already really week when I went on to do the flat BB press
having decline press after that would be almost impossible..at least with the rest time between sets that I usually take

I think it is a question of intensity..? if I shortened the rest times I wouldnt be able to use as much weight and I woul not be as fatigued right?

but I did all sets with perfect form and the and on the last 2 I always went to failure..

so maybe I should just go like this:

incline DB press
flat BB press
incline flyes

you know, just keep it simple..I always hear that..and do the last sets to failure (=high intensity)

[eli80cal]

First off, glad you are interesting in getting bigger and badder. Second, pre exhausting should not be done every workout. Maybe once every month or two. Im assuming by lagging, that you mean that you cant bench as much as you want. Is this correct?

[StayBig]

eli80cal^^ I totally agree with you. But this was my downfall. I started lifting normal when I first started. The whole body thing 3 days a week (mon, wed, frid.) I then moved on to heavy supersets for about 6 months and severely overtrained. I have learned that if you keep it moderate and go back to a normal schedule after 6-8 weeks you should be fine. I don't recommend super or dropsets for every exercise, just for one or two bodyparts that are lagging. No beef on your post, just giving my opinion. Thanks.

[StayBig]

By the way eli, where are you in AZ bro, I used to live in Scottsdale, it's a nice fucking town. I would move back if I had more $$$.

[eli80cal]

Were in mesa. We love it, but it was 116 over the weekend. I actually totally agree with you on the above posts. You always gotta be doing something different in your workouts. We try to do soemthing extra everyworkout (high rep set at the end, drop sets, negatives, pre exhaust, supersets). It definitely keeps the muscles growing and shocked.

[b_sinning]