Need a pec program

[fit]

I won't be starting this for a while but would like some help designing a program to intensely focus on my pecs for a period of time.

Ideas please!

[RUBICON19]

FD/FS ?

[fit]

Apr 3, 2009 19:56:03 GMT -5 RUBICON19 said:

FD/FS ?

Possibly- i'd like to structure it to hit the pecs twice a week if possible.

Is there any sense to laying off other body parts for a short while to focus the body' growth and recovery in one or at least fewer areas?

[RUBICON19]

Apr 4, 2009 12:37:02 GMT -5 fit said:

Apr 3, 2009 19:56:03 GMT -5 RUBICON19 said:

FD/FS ?

Possibly- i'd like to structure it to hit the pecs twice a week if possible.

Is there any sense to laying off other body parts for a short while to focus the body' growth and recovery in one or at least fewer areas?

Thats what I was going to suggest next. I would use a P/RR/S/FD/FS set up, going with whichever portion 2 weeks in a row that works best for you. Power or FD/FS would be my choice. Then I would do DC chest another day within the week. This make sense??

Example weeks

1) P
2) RR
3) S
4) FD/FS
5) FDFS

Example schedule:

1) Chest and Bis
2) Legs
3) OFF
4) Chest (DC), Delts and Tris
5) Back and Traps


This is my offseason plan actually.

Rotate 3 exercises for DC

Example exrecises:

Week 1) Incl Bench
Week 2) Incl Smith
Week 3) Hammer press

[fit]

Thanks Rubes- I need to revisit DC.

[RUBICON19]

Apr 5, 2009 11:35:35 GMT -5 fit said:

Thanks Rubes- I need to revisit DC.

Ya, check it out. Its in the training section. Its just one rest pause set. Beat the log book everytime back. Then a DB stretch. Thats all

[Sal Paradise]

I'm not at all familiar with the FD/FS other than it means Fiber Damage/Fiber Saturation.
If someone could put up a link or some info abotu it I'd be interested to see.

I bounced around a bit looking for it but can't do too much "surfing" on the work computers.

As far as building a chest I have found this type of thing works well for me.
It mixes it up with both heavy and light weight = optimally using heavy weight for certain exercises and still getting a very good pump with some higher rep volume work.

Warm up = dumbbell fly/presses - alternating between both on each rep.
Then it just depends, it could be low incline DB or BB presses or wide chest hammer strength machine for ascending sets up to the max weight for 6-8 reps followed by a drop set.
Then heavy pec deck
and 2 more lighter pump exercises.

Typical day could be -
warm up -2 sets
low incline press - up to 6 sets adding wt each set reaching fatigue between 6-8 reps with a final drop set of 14-20 reps
pec deck - 4 sets adding wt with final drop set same scheme as above
flat bench - 3-4 sets lighter wt for higher reps
flys or cable cross - 3-4 sets for pump going to muscle fatigue each set

Sals definition of fatigue vs failure
Fatigue = point at which I can no longer move the weight during that set.
Failure = point at which muscles will no longer work properly during exercise period that workout.
I rarely ever go to failure by this definition.
If I can rest for a couple of minutes and do more then I didn't reach failure.
If I can wait 5-10 mintues and do more (within reason) then it's fatigue.


Sal

[RUBICON19]

Apr 6, 2009 13:16:43 GMT -5 Sal Paradise said:

I'm not at all familiar with the FD/FS other than it means Fiber Damage/Fiber Saturation.
If someone could put up a link or some info abotu it I'd be interested to see.

I bounced around a bit looking for it but can't do too much "surfing" on the work computers.

As far as building a chest I have found this type of thing works well for me.
It mixes it up with both heavy and light weight = optimally using heavy weight for certain exercises and still getting a very good pump with some higher rep volume work.

Warm up = dumbbell fly/presses - alternating between both on each rep.
Then it just depends, it could be low incline DB or BB presses or wide chest hammer strength machine for ascending sets up to the max weight for 6-8 reps followed by a drop set.
Then heavy pec deck
and 2 more lighter pump exercises.

Typical day could be -
warm up -2 sets
low incline press - up to 6 sets adding wt each set reaching fatigue between 6-8 reps with a final drop set of 14-20 reps
pec deck - 4 sets adding wt with final drop set same scheme as above
flat bench - 3-4 sets lighter wt for higher reps
flys or cable cross - 3-4 sets for pump going to muscle fatigue each set

Sals definition of fatigue vs failure
Fatigue = point at which I can no longer move the weight during that set.
Failure = point at which muscles will no longer work properly during exercise period that workout.
I rarely ever go to failure by this definition.
If I can rest for a couple of minutes and do more then I didn't reach failure.
If I can wait 5-10 mintues and do more (within reason) then it's fatigue.


Sal

timwescott.proboards.com/index.cgi?action=display&board=change&thread=6736

[Sal Paradise]

Thanks Rubi!

I'll give it a read when I get a break today.
I think I need something new to get me back in the gym (yes I've been a bad boy)

Maybe trying something just bit different will be the ticket.


Sal

[mrbeefy]

The only thing I can suggest that worked for me for legs (substitute pecs) is this:

MOST people say, Do Not work the same body part two days in a row, BUT that works for ME.

Hit chest Heavy one day. Heavier weight less reps. The next day, DO THE SAME EXERCISES, but . . . do lighter reps to failure.

Example:
Heavy 6-8 reps
DB Flyes (for the stretch)
Bench
Incline Bench
Decline Bench
DB Pressess (squeeze tight)
Cable crossovers
Pec-Deck
Push-ups between benches - go deep-stretch.
(you get the idea, add, delete the exercies you like that you can FEEL in your pecs, creating MAX blood flow and mind-muscle connection)

The NEXT DAY:
EXACT SAME EXERCISES
Cut weight in half ~ and go to failure.
HARD TIGHT SQUEEZE ON EVERY REP.

Then rest them for a week. Repeat.

I did this for 3 weeks prior to a contest, and my legs were "poppin" when I hit the stage.

Just my 2 cents.
Give it a try and see what you think.

Frank

[fit]

Thanks Frank!