weight training, Help with Ripping up as i cant seem to rip up my lower chest for example. Any help please?

Question

Hi there I have been training since i was about 14 years old.My main sports are run,cycle,circuit training,weights and swim.Without bigin myself up I think that i am unique in the sense that i can lift heavy weights(Benching say around 110kg max)and have a good strong physique, yet I am a runner really.I am fast and strong with my legs.Right thats the background.I basically dont have a problem with training 2 hours every day for 6 days a week My normal routine at the moment is1.5 hours in the gym a day doing one muscle group.I do a set of 20 with a little weight as a warm up set.Then I do my first set 70% max for about 12 -15 reps, then i go heavy as i can for two sets of about 6-8 reps.Then i do 2 sets lowering the weight each time and doing about 10-12.My CV at the moment is very good yet i have eased of this month or so to gain a little more muscle mass.When i want to rip up i just contiue weight but do more cv and i look very good but i cant get a chissled chest like someany advice

Answer 1

Firstly well done, your work rate is commendable. All the answers given by others have some merit, especially taking some rest days in bewteen will help. Compound, compound, coumpound exercises are the way forward for you. Exercise linking najor muscle groups will move you forward, even though they do not efect your chosen body part. Must lift heavy and to failure, deadlift, decline chest press, lat pull and seated cable row will move you on from your plateau.

Answer 2

I'll start out by saying that it doesn't matter how much you train a specific body part because that stimulation has no specific fat burning effect in that area.That's referred to as spot reduction and has been proven myth in many clinical trials.In order to better shape those muscles you need to finish each training session with fully contracted exercises like cable crossovers etc.Train each body part only once fer week intensely and incorporate several different exercises.As far as getting chiseled cut back on carbohydrates and eat at least 1.5 grams of pprotein per pound of body weight every day to retain a positive nitrogen balance.Whey protein has the highest biological value of any protein in humans so this along with lean meats will best suit your needs.Low reps,high weights build and repetitions with low weights may help develop your shape and flush the muscles full of blood carrying extra nutrients to them.Do half of your work out with heavy weights to build then finish with reps and full contraction to shape.Make sure to get sufficient rest.Doing light cardio after your weight training will more likely burn fat because you've already depleted your glycogen stores.

Answer 3

Firstly you should cut down on the amount of days you do weight training, you must always have a break of twenty four hours to allow your muscles time to form and relax, if not you will do some serious harm.
As for your lower chest ,start doing Flies! light weights on dumbells in each hand sitting on a bench with your back tight against a wall,raise each hand shoulder high one at a time (one up one down) rep these as much as you can stand and go one more.
Pull ups on a bar are quite good as well, start with five and each day increase by one, these exercises are good,safe and do work and in weeks you will notice the difference, good luck.

Answer 4

you need to do a set of 1-2 rep max at your limit...this is the real builder...also eat tuna and turkey to help with protien. Make sure that you exercise all areas of your chest too. You need to do flys, standing flys, bench press, press ups, inveted and incline bench press. Vary the rotation and also do your cardio on a different day.

Answer 5

Hi, I'm a big fat guy... but when I flex my pecks... they bulge a few inches and you can notice it. Push ups and pulley flys will get you up there... the last time I went to the gym 280 lbs just wouldn't cut it. When I first tried, I did it twice and tore my pectorals, but after a while, it just wasn't heavy, but my chest is better off.

Answer 6

do more sets on the inclined bench, also doing dips (triceps) works wonders and does bring out definition in your chest

Answer 7

try doing some decline chest presses,

decline dumbell presses and decline dumbell flyes........they will rip u out.

concentrate more on repetitions and form rather than on weight.

enjoy.