So you want to get BIG?? by Humorus

[HumorUS]

if you guys want detailed workouts Lemme know..

Out of all my friends, i think i have the most VICIOUS chest workout IVE ever heard of..

Arms is pretty basic, shoulders is basic too. but my chest work out will leave you begging for mercy.. especially if you get sore easily, If you are barely starting out, i would not recommend it, unless you wanna be out of commission for about a week.

[HumorUS]

Chest Work out from hell..


okay.. get ready.
First stretch out make sure you get a really good stretch.. at least 5 minutes of stretching

First i pre exaust my chest by doing 30 reps with very light weight like 65 pounds of barbell bench press

after the 30 reps, Rest 30 seconds
do 20 reps same weight
rest 30 seconds
15 reps
rest 30 seconds
10 reps
rest for 30 seconds
5 sloooow reps

Stretch

Now, do butterflies (I usually do em with the bowflex)
Make sure you get a nice tight squeeze at the top of the exercise to make sure your pecs EXPLODE
i do 4 sets of 12 reps of butterflies resting 30 seconds - 1 minute in between sets.

after butterflies I go back to the bench press Put on some weight that you can lift 12 times with the last 2 reps coming with some difficulty

I do a set of 12
rest 30 seconds
set of 10
rest for 30 secs
set of 8
rest 30
and one last set of 8..

STRETCH!

go back to butterflies

INCLINE Butterflies
4 sets of 12 reps with 30 seconds to a minute of rest in between each set.

Go back to the bench afterwards and move to Incline bench.. once again, with a weight you can do 12 times. with the last 2 coming with difficulty.
Do set of 12
rest 30
set of 10
rest 30
set of 8
rest 30
set of 8

STRETCH!

back to butterflies
DECLINE this time.
4 sets of 12 Decline butterflies with 30 seconds of rest in between each set.

Go back to the bench press, this time DECLINE bench press.. once again with a weight you can do 12 times with the last 2 reps coming with difficulty

set of 12 decline bench presses
rest for 30
set of 10
rest for 30
set of 8 rest for 30
set of 8 rest for 30.

STRETCH!!

Finish up with 50 pushups.. You dont have to do all of em at once.. You can do 10 sets of 5 reps
5 sets of 10 reps
2 sets of 25 reps

what ever you choose.. or you can knock em out all at once.. (If you do, Youre the ||||ing man, cause after the hell you just put your chest through, its gonna be shitty to do 5..much less 50)

Cool down with some stretching.
Take a protien shake and get yourself a new pair of underwear.

If you need anything else.. Lemme know.

[Vapor]

Where'd you get this program?

[HumorUS]

I made it up. Its Vicious. Ive gotten AMAZing results .. once again.. This is WHAT I DO for a chest workout.

[Vapor]

Sure, and you've obviously made objective gains on it (BP went up), I just want to point out a couple things.

You are using fairly light weights for tons of reps, which means you are pumping a ton of blood into your muscles, but you may not be sparking as much muscle growth as you think. You get a ton of tension and pump, but if you stopped working out for two weeks you might find that it mostly goes away, even though that's not long enough to actually lose muscle.

Or not. Almost any program can work for a while (and everything stops working after a few months and we have to change things up). You may want to do a cycle for a couple months with heavier weights (you look like you'd make a good powerlifter) and tack on some more strength and muscle density. This will, among other things, let you use more weight when you do your bodybuilder workouts, which will make further gains.

I don't say any of this to take away from what you've done so far (not may guys are willing to show before/after pictures), and willingness to work hard is the key component. That is certainly a tough workout.

[HumorUS]

oh , I use HEAVY weight.. I use about 225 pounds on bench press and 180 on incline and 250 on decline..
But the butterflies is a different story.. They can really put a load on your shoulders if youre not careful so i only use the bowflex.. I put on all the rods when i do flies.. its pretty light for me , so i really concentrate on the reps going real slow and squeezin the muscle at the top of the rep..

Believe it or not, When i first started i was benching around 135 and i couldnt do a decent pushup

Now my bench is above 275 and i do about 200 pushups a day in sets of 20. bUT i think you might be right , vapor.

I did this workout the other day and my chest was/still is out of commission.. and i havent been eating a whole lot and i think i might have lost a tad of mass..

[aDarkBorg]

good write mate, now only if u cut down, ud look even bigger and when u cut down u feel much better and ur face is more angular and ofcourse the ladies love it

[HumorUS]

yeah, thats the process im in right now.. any suggestions on how to LEAN out?

[Half There]

This is the most garbage training advice ever.

Training 7 days a week with chest every other day in BB style workout.... You are massively overtraining. Didn't look over your diet stuff too much. You are right about needing to eat. It's extremely hard to gain muscle mass without gaining body fat if you're not on roids.

As far as training... newbies should be doing full body workouts 3 days a week and ease into it. Stick to compound movements. Do isolation work when you actually have muscle massive and have been training a while. Stick to squats/deadlifts/bench as your primary movements. You will probably experience "newbie gains" where every time you enter the gym, you're stronger. Over time these strength increases will happen less and less frequently.

If you have some lifting experience, but have been doing something stupid like this, then I would reccommend Bill Starr's 5x5 program. http://www.geocities.com/elitemadcow...Linear_5x5.htm

I haven't looked too hard at this forum, but I'm guessing it's a bunch of frat boy workouts: curls, bench, and abs.

[aDarkBorg]

Originally Posted by Half There

This is the most garbage training advice ever.

Training 7 days a week with chest every other day in BB style workout.... You are massively overtraining. Didn't look over your diet stuff too much. You are right about needing to eat. It's extremely hard to gain muscle mass without gaining body fat if you're not on roids.

As far as training... newbies should be doing full body workouts 3 days a week and ease into it. Stick to compound movements. Do isolation work when you actually have muscle massive and have been training a while. Stick to squats/deadlifts/bench as your primary movements. You will probably experience "newbie gains" where every time you enter the gym, you're stronger. Over time these strength increases will happen less and less frequently.

If you have some lifting experience, but have been doing something stupid like this, then I would reccommend Bill Starr's 5x5 program. http://www.geocities.com/elitemadcow...Linear_5x5.htm

I haven't looked too hard at this forum, but I'm guessing it's a bunch of frat boy workouts: curls, bench, and abs.

why does everyone think that 5x5 is what every newbie should be doing? every 150lb guy i see seems to think 5x5 is the magic workout when its not. ur right about training 7days a week tho, its actually counterproductive.

Originally Posted by HumorUS

yeah, thats the process im in right now.. any suggestions on how to LEAN out?

humorus heres an article by layne norton which i used to cut down and it worked wonders, read it its great