Maybe someone can set me straight.

After and even during my arm workouts, my muscles get tight. I take it as a sign that I am doing something right.

I just had my chest workout and I dont feel any tightness in my chest. Even during some of the workouts, I feel that my arms tire out before my chest does limiting what I can do.

Someone help me. I want muscular man breast

Bench press on Smith machine :uhhok: 4x10
Bench press using dumbbells 4x10
Incline press using dumbbells 3x10
Flies using the machine 4x10
Seated chest press 4x10

Man I doing these exercises wrong? :thinking:

 

Either you rest too much between sets or not using enough weight.

 

when you do your press with dumbells, do it in more of a butterfly exercise if that makes sense, you will notice changes fast.

also be careful not to over-do it with the weight or other muscle groups will take over the exercises

 

you doing all that chest work in every workout????

 

How long are the rests suppose to be? I rest like 1-2 mins between sets. 2-3 between exercises. Sometimes more...I dont really keep track. And I think its enough weight...my last 2 reps, I usually struggle especially on the latter sets.

I try to never over do because I workout alone and already had my shoulder dislocate for a second :nervous:

Yea. Is that too much?

I wish I can get a spotter so I can stop using the Smith and go with the free barbell weights.

 

If you're doing sets of 10 I assume it's light weight so rest should be around 30 secs. between sets.


Don't be ashamed of using the barbell with 10-lb plates per side. We all have to start somewhere.

Hell when I started I couldn't even bench 95 lbs. (bar + 2 x 25 lbs)

 

Also I think the reason why you're not sore is because you use the machine instead of free weights. The machine ensures strict form but free weights use a variety of muscles to stabilize yourself.

 

yeah dude rotate the different kinds of bench press (INC, DEC, etc...) and do just one kind of BP per workout (I usually did 2 total chest exercises per workout....) it really depends on your body. Hard to tell without working out with you. Get a trainer to get you started and Free Weights FTFW!

If you want to bulk up any muscle, low reps, high weight. I used to pick the weight that I could hardly get the 8th rep up with everything I had. Then on the next set Id use the same weight and just get as many as I could-but thats me.

and also, dont workout the muscle until the sore is gone.

 

You want more mass, more weight less reps.
Do a 6-4-2 set workout starting at 75% of your max, then 80%, then 85%(Ex. 150lb max would be 6x112, 4x120, 2x135) Do different types of chest exercises every week, so your body doesn't get use to them and plateau, if ths doesn't workyou up it to 80-85-90%. every 2 weeks re-access your max and adjust weights accordingly(at least 48hours after you last chest workout). Only do chest once a week, I usually did it with back and abs. Arms with shoulders and calves. Upper legs(quads/hams) with glutes and abs. I only worked out for about 30-35min, with 30-60sec rests between sets. Also make sure you are taking in 1.25g of protein per lb of body mass in order for your body to grow new muscle. Remember it takes about 48hours for the body to fully repair the muscles from a good workout.

btw I added like 2.5" to my chest in 3 months as well as 3+" to my Bi/Tri's with this type of workout and diet. I had almost 16" arms and a 44" chest, I'm only 5'7" and wnt from 150-180 in 3 months with a hyper metabolism, currentl I'm at 163lbs and maintain some of the sze but not all...I don't workout:happysad:

 

1) you're overtraining one muscle group. i would do 4 chest exercises at the most in one workout session. example:

- flat, barbell
- incline, dumbbell
- flies, cable
- decline, barbell

2) use the pyramid method. example with beginner weights:

set 1: 65lbs x 12 reps
set 2: 95lbs x 10 reps
set 3: 115lbs x 8 reps
set 4: 135lbs x 6 reps

3) make sure you're getting a full range of motion from start to finish

4) i think 1-2 min between sets is fine.