Hitting pecs with fullbody?

C

code

0
Hi,
I've been doing 3 full body workouts per week and have seen some nice gains in the past few months but my pecs are lacking.
I've added in isolated pec exercises at the end of each workout too, but through the past few months I haven't seen much of an increase compared to the rest of my body, if any at all.

Here's my routine:
Hack Squats 3 x 12
Deadlifts 3 x 12
Rows 3x12
Pullups 3 x max
Dumbbell Shoulder Press 3 x 12
Dips 2 x 12
Bicep Curls 2 x 12
Dumbbell Press 2 x 12

What exercises/rep scheme do you suggest I add at the end of my workouts in order to increase my pec size so they can finally catch up with the rest of my body?
 
Looks like bench press and chest flies would do you well.
 
Here are a few pointers for your total-body program.

1) 12 reps per set performed each workout probably is not the best idea. You are currently utilizing the same motor units each workout. I suggest switching the rep ranges up to include one 5-6 rep day, one 8-10 rep workout, and finally one 12-15 rep day.

2) I would not perform the same exersizes everyday. Try to utilize different movements, while STICKING to compound exersizes like you seem to already be doing. Try 2-3 compounds for both your upper and lowerbody, and throw in maybe 1-2 isolation exersizes if you wish.

3) The MOST muscles mass will be gained with heavy, compound movements. Some athletes have different pressing inclinations than others. Some athletes naturally press with their shoulders and triceps more than their chest muscles, while others tend to utilize their chest muscles more during the pressing movement.
 
genius said:
Here are a few pointers for your total-body program.

1) 12 reps per set performed each workout probably is not the best idea. You are currently utilizing the same motor units each workout. I suggest switching the rep ranges up to include one 5-6 rep day, one 8-10 rep workout, and finally one 12-15 rep day.

2) I would not perform the same exersizes everyday. Try to utilize different movements, while STICKING to compound exersizes like you seem to already be doing. Try 2-3 compounds for both your upper and lowerbody, and throw in maybe 1-2 isolation exersizes if you wish.

3) The MOST muscles mass will be gained with heavy, compound movements. Some athletes have different pressing inclinations than others. Some athletes naturally press with their shoulders and triceps more than their chest muscles, while others tend to utilize their chest muscles more during the pressing movement.
Click to expand...
Thanks for the advice. I am switching my rep/sets now though, as I was suggested to do in another thread I made. Every 2 weeks I'm changing it from 12x3, to 10x3, to 8x4, to 5x5.
I don't really know what compound exercises to replace my current ones with. I heard that if I just switched up the reps I shouldn't plateau, so that's why I've been sticking with those... but is that not true? If it isn't than can you suggest some exercises to replace with because I really just don't know.

Also, what heavy compound movements can you utilize your chest muscles more in? Mind you I don't want to see any low-gains anywhere else either, so that's why I'm leaning more towards extra isolated exercises instead of focusing my main compound movements on my chest.
 
Bench variations are pretty much the only compound exercises for your chest. For optimal development, finish with some isolation. Flies will help your chest develop nicely.
 
code said:
Thanks for the advice. I am switching my rep/sets now though, as I was suggested to do in another thread I made. Every 2 weeks I'm changing it from 12x3, to 10x3, to 8x4, to 5x5.
I don't really know what compound exercises to replace my current ones with. I heard that if I just switched up the reps I shouldn't plateau, so that's why I've been sticking with those... but is that not true? If it isn't than can you suggest some exercises to replace with because I really just don't know.

Also, what heavy compound movements can you utilize your chest muscles more in? Mind you I don't want to see any low-gains anywhere else either, so that's why I'm leaning more towards extra isolated exercises instead of focusing my main compound movements on my chest.
Click to expand...


Where are you getting those rep/set protocols from? Your total volume increases one week, decreases the next, and then increases again. You should focus on progression in total volume.

Performing 12 sets of 3 reps can be very beneficial, but not when performed during three fullbody workouts per week. You should focus on a couple of different rep ranges per week. Simply working out on the same rep/set protocol everyday of the week will not leave much room for progression. In addition, you will adapt to that rep range incredibly fast when you perform it every workout for 2 weeks.

Finally, it will be very difficult to progress much from workout-to-workout with this protocol. Focus on a few different rep ranges if you are deciding to adhere to the total body technique. Start out with a relatively light total volume and progressively add a little more every 2-3 weeks.

Compound Exersizes:
Flat Barbell Bench Press
Flat DB Bench press
Incline DB Bench Press
Dips
Incline Barbell Bench Press

Barbell's and db's will work the muscle a little differently.
 
Do your pec-work first, followed by rear-delts & rhombs. Focus working on it & rear-delts (& rhombs) more & your other parts less for awhile (such as more sets for the lagging part & its antagonists & less sets -- even only one or two sets -- for all else). Do this 2 or 3 times each week for awhile & I'm reasonably certain that you'll like the results.
 
definitely get your chest worked out early in the routine, not at the end.
squats and deads can come first, then I'd row to warm up the lats for your bench pressing which'd come next, then pull ups after.

play around with it, but generally the harder the exercise,k or the more lagging the body part, the earlier it should come in your routine so you have the most focus & energy to pull it off.
 
Drop the DB curls and somewhere in there add push-ups. If you can do a gazillion of them, get an x-vest. Push-ups are one of the best exercises for chest as they will work your pecs while also building your scapular stability.

Bench press is way overrated. You have to retract and depress your scap in a proper bench press (just like you do in a horizontal pulling motion), which keeps you from engaging your serratus anterior as a protractor and stabilizer. But think about what you do in a pushup. You protract your scaps. You can also do several push-up variations, like side to side push-ups (push up, then brace on one hand and touch with other hand, back and forth), or push-ups "plus" (a forced, deeper protraction).

Is the only goal size or is there any performance you are looking for in this? I have larger pecs from my old days as a "bodybuilder" (yes, we all have things we regret). The are a perfect match with my scar covered shoulders from their multiple surgeries. I am trying right now to get into golf, and I find that they actually really get in the way. But hey, when I was in my early twenties, I simply HAD to have massive pecs. *sigh*
 
You must log in or register to reply here.
Back
Top