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seizei · 07-23-2003, 08:52 AM

obsvr said some good things.

I do the same chest exercises you do... 3 sets of 6 or 8 reps each. A few tips I can think of are:

-don't forget about the negative motion. For example, in bench press, going up is positive, down is negative. Make sure the negative is slow and controlled - you almost get more benefit from it than the positive. In general, make your negative for every exercise slower than the positive, expecially on the last rep.

-you can only get the most out of your chest exercises if your triceps (back of upper arm) are rested. I do triceps right after chest, on the same day, so they're healed by the time I do my chest again.

-your pecs should be tender the day after your chest workout. You need 2 full days rest before you work out your chest again. Example, work out chest on monday, don't do it again until thursday.

-eat lots of protein, especially in the hour after your workout.

-do enough weight so that you have trouble or can't do the very last rep of the last set (ex. the 8th rep of the 3rd set)

-the basic rule is: low reps + high weight = muscle mass; high reps + low/moderate weight = muscle definition

-like obsvr said, try to mix up your exercises. hit as many different angles on your pecs as you can.

good luck!!!

07-23-2003, 08:52 AM	#3 (permalink)
seizei Purple Monkey Dishwasher Location: CFB Gagetown, NB, CANADA	obsvr said some good things. I do the same chest exercises you do... 3 sets of 6 or 8 reps each. A few tips I can think of are: -don't forget about the negative motion. For example, in bench press, going up is positive, down is negative. Make sure the negative is slow and controlled - you almost get more benefit from it than the positive. In general, make your negative for every exercise slower than the positive, expecially on the last rep. -you can only get the most out of your chest exercises if your triceps (back of upper arm) are rested. I do triceps right after chest, on the same day, so they're healed by the time I do my chest again. -your pecs should be tender the day after your chest workout. You need 2 full days rest before you work out your chest again. Example, work out chest on monday, don't do it again until thursday. -eat lots of protein, especially in the hour after your workout. -do enough weight so that you have trouble or can't do the very last rep of the last set (ex. the 8th rep of the 3rd set) -the basic rule is: low reps + high weight = muscle mass; high reps + low/moderate weight = muscle definition -like obsvr said, try to mix up your exercises. hit as many different angles on your pecs as you can. good luck!!! __________________ "If you're not weird, you're not interesting". I'm very interesting ... seizei; (adv - Japanese) at the most; at best; to the utmost; as much (far) as possible. (pronounced - say-zay)