Quickest way to develop serious pecs

[SUNZ]

on a 12 week plan ?

incline or decline benchpress or is it the dumbell fly's that mostly help ?

[JhoonVill]

250 sit-ups per day for the last 2 weeks. But I don't think that's with pecs.

[SUNZ]

250 sit-ups per day for the last 2 weeks. But I don't think that's with pecs.

just sit up no crunches for abs ? are u also watchin your diet ?

[JhoonVill]

just sit up no crunches for abs ? are u also watchin your diet ?

yeah kinda. loading up my proteins. trying to get mny fiber. and doing some simple exercises also to stay in some shape. I was clinically obese and with my previous history of headaches, it was always had me in pain.

[Shaolin Temple]

post your workout and the basics of your diet

[SUNZ]

3 days a week

standard bench press 9x3 sets (usually 130 pounds,180 pounds max)
dumbell press 9x3 sets (40 pound dumbell)
dumbell flys 9x3 sets (40 pounds)
shoulder press 9x3 sets (50 pounds)

6'0, 207 pounds at the moment.

[Big H]

DB Press without a doubt. Nothing builds more mass and faster than good old DB press. Flat and Incline DB press are proven mass builders. Barbell Press is good for developing strength, but nothing tops the range of motion you get with DB.

My mass gaining workout would look something like this for Chest:

Flat DB Press: 12 reps, 10 reps, 8 reps, 6 reps, failure (increasing weight on each set, but lowering it back to starting weight for failure set)
Incline DB Press: Same format as Flat, but not going to failure
DB Pec Fly: 4x12, last set going to failure
DB Pullover (extremely overlooked Chest workout): 4x12

And if I'm really in the trenches that morning I'll bang out Push-ups to failure. I might switch this up with dips, but I usually stick to push-ups.

Make sure your eating big and getting atleast 1 gram of protein per pound of bodyweight. You gotta eat or else all that work will be wasted; you simply can't gain muscle without an excess amount of calories.

[Big H]

Oh, and disregard Decline. It honestly does nothing for you. If your using DB press you will already be hitting those lower Pec muscles due to the R.O.M you get. Even if your doing Barbell Press, I would still say stay from it. If you have the PROPER grip and technique, then Decline won't be needed.

[SUNZ]

Some recommendations i've had.. i used to bench 110kg last november which is like 230 pounds max. But i really need that lower pec definition, my upper and mid are average but lower is way below avg. Ok so atleast 200 grams protein coz i am 207 pounds.

Chest :
4 sets of 10 flat bench
4 sets of 10 incline bench
4 sets of 10 decline bench
4 sets of 10 incline flys
4 sets of 10 flat flys
4 sets of 10 pec machine
4 sets of 10 chest press macine
4 sets of 10 incline press macine
4 sets of 10 decline machine press

Biceps

Supersets
4 sets of 10 Hammer curls, alternating curls with a twist, curls with the tricep easy bar.
4 sets of 10 Preacher curls
4 sets of 10 dumbells concentration curls
4 sets of 10 alternating curls machine
4 sets of 10 preachers machine 2 different machines

Triceps

4 sets of 10 skull Crushers
4 sets of drop set tricep kick back
4 sets of dips to failure
4 sets of 10 tricep extenstion machine 2 machines
4 sets of 10 tricep cable pulldown
4 sets of 10 tricep pushdowns

[Big H]

Whoa whoa, first of all your setting ya self up for overtraining; way too many sets for Chest. If you want to build mass you got either two ways to go about it. The first is using High Intensity/High Weight/Low Reps, then of course you got High Intensity/Low Weight/High Reps. The latter should only be used if your JUST starting lifting; this causes Hypertrophy. I suggest you use Heavy weight and low reps (well its not really low reps, but you will be using weight that you actually struggle with and have to work to get up, so by this I mean sets in which you will reach failure at the end of each set).

With all those sets I can't imagine your lifting at a consistently heavy weight. And unless your resting metabolism is 7,000 calories a day, I wouldn't recommend training like that. Just keep it simple but use HEAVY WEIGHT. You should be doing 4-5 chest workouts with atleast 3 sets per workout (preferably 4). The key will be using Heavy weight that causes fatigue. You should be reaching failure on the last rep of each set in this case. Try to aim for ATLEAST 6 reps per set using the heavy weight. This will ensure strength and mass gains.

Also, keep in mind that genetics play a big role in your Pec muscles. Some people will simply never gain the muscle they want in each section of the Pectorals. You may want to go on a cutting diet too to lose excess fat surrounding your Pecs and lower portion of them, this will help tighten them up so it rounds out nicely at the bottom of each Pec.

And you need more protein than that; aim for 230-240 grams a day.

[SUNZ]

Thanks for the input. I'll try limit myself to a couple of excercises like 5 and managable weight. I definately need to mess with protein shakes again, since currently i am eating very little calories to lose weight, i can take in some protein.

[Big H]

Thanks for the input. I'll try limit myself to a couple of excercises like 5 and managable weight. I definately need to mess with protein shakes again, since currently i am eating very little calories to lose weight, i can take in some protein.


If your on a diet your gonna want to stick to High Weight/Low Rep routines to preserve strength and mass. Doing too much won't help unless your bulking or just starting out. -