new guy

[crazyndn]

Well guys how's it goin just found this site lookin for some advice on adding size to my chest. I bench 285 for three reps. My chest is hard as a rock but just can't seem to add size. Any advice would be appreciated

[GENESIS]

Whats your workout like? You need to do more than three reps....

[crazyndn]

Workout goes like this. 205 X 10, 225 X 8, 255 X 5, 285 X 3. From my understanding 3-5 reps is main strength building range.

[crazyndn]

Should also add. I do the sets as quick as possible meaning I lift change weight cont to ten just for a lil breather next set. since its the first thing I do on upper body days try to get a decent sweat going

[FATPANDA]

I would say slower and controlled but i cant see how you do them. But i would reccomend going for more reps mabey and how many times a week are you doing chest?

[SwoleChamp]

if your wanting size you have to get more blood into the muscle, meaning getting a better pump, do more reps in your sets and dont worry about the weight, make sure you have good form too

[crazyndn]

Appreciate the advice guys ill up the reps. But if I wanna get stronger I need to keep it heavy right

[FATPANDA]

Well that would make you stonger obviously so hellz ya.

[crazyndn]

Might try alternating heavy with low reps and not so heavy with higher reps. Think it'll work

[dietplan]

Hope you are doing well until right now. You just work out hard more and I can suggest body building supplements also. lamuscle.com where I bought supplements and got good results and no side effects.

[joe d]

Well guys how's it goin just found this site lookin for some advice on adding size to my chest. I bench 285 for three reps. My chest is hard as a rock but just can't seem to add size. Any advice would be appreciated

more food and more stretching is the simple answer.

[s2h]

TUT..time under tension...

[AussieMuscle]

What are your goals? To get stronger or to build muscle?

[crazyndn]

Strength pure nasty crazy unbelievable strength

[AussieMuscle]

Strength pure nasty crazy unbelievable strength

Have you tried 5/3/1 before?

[L_Curtis20]

size on chest is acheived by a few diff things. 1. the way you diet is good for all around growth. 2. Doing the same thing for ur chest (ex same sets , same weights every week) will eventually cause plateau. So IMO i believe that (its worked for me atleast) is cycling different workouts for my chest everytime i hit it to shock my muscles. lifting heavy of course and actually doing a lot of incline has helped growth on my chest tremendously. keep in mind that everyones body responds differently to different excercise/dieting. but theres my two sense good luck with that bro!!

[Curt James]

Strength pure nasty crazy unbelievable strength

Are you still taking just the very brief rest between sets?

I'm definitely no Hercules, but thought most strength guys took between 3 and 5 minutes between sets.

Resting for more than a ten-count would have to increase the total amount of weight you can move in each workout.

You wrote:
"Workout goes like this. 205 X 10, 225 X 8, 255 X 5, 285 X 3. From my understanding 3-5 reps is main strength building range."

I've read 3-5 reps is best for strength, too.

And that's four sets of flat benching? What else do you do for chest? And what do you do for triceps?

Any new 3-rep PR since you initially posted?

Looking to see if you have a training journal next...

:beerbang:

[john283594]

Try adding dumbell flys or cable crossovers or pec deck, whatever you have handy.

[crazyndn]

Ok try to hit everybodys questions at once
L_curtis- Yes i've changed up my workout since I first started and am changing it again slightly starting this week.
Curt- I'm off of short rests and three rep sets. I talked to a freind and he got me on a steady warmup and one hard work set routine. with steadily increasing rests.
I'll use bench as an example now goes like this 135x12 2 min rest-(mr) 185x10 3mr 205x8 5mr 235x6 8mr 275x5

[crazyndn]

Try adding dumbell flys or cable crossovers or pec deck, whatever you have handy.

I've been using cable crossovers and dumbell flys as well as assisted dips and dumbell pullovers. its all been working i can finally tell thanks for the questions and to add to the above post
I've changed my workout this week to this
Mon- chest tris and shoulders
tues- Bis shoulders heavy and upper back
wed- legs and lower back
thurs- everything but lowerback and legs

[Curt James]

Ok try to hit everybodys questions at once
L_curtis- Yes i've changed up my workout since I first started and am changing it again slightly starting this week.
Curt- I'm off of short rests and three rep sets. I talked to a freind and he got me on a steady warmup and one hard work set routine. with steadily increasing rests.
I'll use bench as an example now goes like this 135x12 2 min rest-(mr) 185x10 3mr 205x8 5mr 235x6 8mr 275x5

Cool.

[miamibodybuilder]

well first of all you didnt mention if you're a bodybuilder or a powerlifter. if you're a bodybuilding, then you gotta up those reps man. also my chest is a weak point for me so i focus alot on inclines but i do not neglect flat presses. the main things i've changed in my chest training is to vary the number of reps, on some exercises i go as low as 8 and on some i can go as high as 20. the 2nd thing i've changed is the rep speed/tempo. i've been incorporating a lot of Eric Broser's P/RR/S system into my routines and it's worked very well for me in just a matter of months. check out his website, do your research and get that chest growing man. good luck. heres the site: http://prrsguru.proboards.com/index.cgi?board=train

[A.F.SARAMI]

keep going bro