dumbell flies
pec dec
dips
cable cross overs
these all target the pec muscle better, and isolate more than bench.
True but do little to help if your weak as piss...
basics basics basics...
True I agree, He asked what was a better exercise to isolate the chesticles....
Personally I find dips, are the best accessory exercise, do them often, and add weight as soon as you can do 10 at bodyweight.
You have only been training for 6-7 months. I think you are focusing on chest too much. You also say your focus isn't strength/powerlifting and just muscle size, but in order for that to happen you have to stick to basics at where your training is at the moment. Dips and Bench is enough. I think Markos has said it before. Its like a pyramid, you start building a base at the bottom and work your way up to the little things.
You have only been training for 6-7 months. I think you are focusing on chest too much. You also say your focus isn't strength/powerlifting and just muscle size, but in order for that to happen you have to stick to basics at where your training is at the moment. Dips and Bench is enough. I think Markos has said it before. Its like a pyramid, you start building a base at the bottom and work your way up to the little things.
Everything has some merits sometimes but nothing is good all the time Nutter, hence we both agree that we should take the word "routine" out of our vocabulary if we are to prosper.Training "routines" are arse backward and bodybuilders who bring their friends in are very guilty in getting them to follow their same 20 set bodypart "routines". This is not good for a beginner (or in general in my opinion).
How do you train? 6-7 months with a BP like that is not good, in fact its terrible. Silverback and Trofius have told you exercises that hit your pecs more but they are useless if you are not training properly in the first place.
Current "routine" (sorry Fadi, seems like the easiest word to use):
Sat:
BP
Chest Dips
DB Incline Press
DB Incline Flyes
Skullcrushers
maybe Tri Rope Pushdowns
Around 12-14 sets chest, 4-7 tris.
Sun:
Deadlift
Pullups
Lat Pulldown
Seated Cable Row
DB Curls
Hammer Curls
Again 12-14 back, about 8 bis. (Tried bent row so many times and given up on it, just can't feel the mind-muscle connection...works forearms more than lats)
Wed:
used to only do DB shoulder press, lateral raise and maybe crunches, but this week started second day of chest/tris as well:
BP
Chest Dips
Skullcrushers
DB shoulder press
lateral raise
so 6 sets chest, 3 tris, 8 shoulders
Thur:
Squat
Leg Ext
Leg Curls
Calf Raise
About 12-14 sets, plus from earlier tonight I've started adding in a couple more:
Pullups (4 sets) & DB curls (3 sets) as I thought Id try hitting lats and bi's twice a week.
I read what I thought was an excellent intro for beginners on a UK forum, link below, and have since tinkered with it a bit.
h t t p: / / w w w.muscletalk.co.uk/Bodybuilding-for-the-Beginner-m2245.aspx
(Won't let me insert hyperlink cause I'm a newbie - you need to delete spaces and then paste it in your address bar. For any beginners I would highly recommend this thread from Cashman).
As with bent rows, I can't get the form right on straight-leg deadlifts for the life of me so don't bother with them.
I do everything in the garage, so haven't got cable cross-over access Trofius. It's interesting a few people talked up flyes, I get the best pump from them but some people don't rate them.
Thanks for the input guys.
Current "routine" (sorry Fadi, seems like the easiest word to use):
DKD,..
You could also check out a few of the beginner threads here, ptc has one there is also starting stregth 5x5..Just pick a program and stick with it give it a few months. getting bigger and stronger will take some time, nd you will need to have great recovery, great sleep and heaps of food, lots of diet advice on here aswell, happy reading.
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