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| Rhum | PostPosted: Sat Feb 14, 2009 5:16 am | |
| Offline | | MPUA Forum Enthusiast |
Joined: Fri Jan 09, 2009 2:54 pm
Posts: 74 | | For some reason, my upper pectorals have been flattened. I've been doing super sets for months and they never seem to get any bigger. Only flatter and more toned. I've doing incline free weight bench pressing go from 45 and increasing by 5 every set for 3 sets. So 45, 50, 55. I don't get it. How to get get my upper chest big again? =/
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| nrg | PostPosted: Sat Feb 14, 2009 11:30 am | |
| Offline | | New to MPUA Forum |  |
Joined: Mon Jan 22, 2007 2:17 am
Posts: 5
Location: Brisbane Australia | | Ok some options dude, Try a 4th set, change you rep range, try a slow movement speed, therse are all things i try with my PT clients when they hit a Plateau. Ensure Protien drink B4 & after a BIG weights session. In addition to this change your workout every 6 weeks, the body adapts then there is no gain, so like new lines try new things in your WORKOUTS PUA & Gym. Hope this helps
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| Different Cloud | PostPosted: Sat Feb 14, 2009 3:51 pm | |
| Offline | | MPUA Forum Addict |  |
Joined: Sun Dec 21, 2008 9:24 pm
Posts: 244
Location: Scotland | | The body adapts do what you are doing, you said it yourself, u've been doing it for months.
Train different, there are many training methods and you want to confuse the body as much as possible, sparking it into growth.
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| Myth | PostPosted: Sat Feb 14, 2009 5:14 pm | |
| Offline | | Dedicated Member |  |
Joined: Fri Jun 08, 2007 8:48 pm
Posts: 554
Location: Key | | If you want to get bigger, less reps more weight
If you wanna get toned, more reps less weight
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| Adam Francis | PostPosted: Mon Feb 16, 2009 6:15 pm | |
| Offline | | MPUA Forum Enthusiast |
Joined: Wed Jan 21, 2009 11:24 pm
Posts: 61
Location: NYC Area | | As stated above, low reps w/ heavy weight. If you can perform more then 6-8 reps you aren't using enough weight. Also, throw in come Incline Dumbbell Flys as they help greatly. Try switching your routine up, use a barbell.
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| Flashpoint24 | PostPosted: Thu Feb 26, 2009 12:10 am | |
| Offline | | New to MPUA Forum |
Joined: Mon Feb 23, 2009 11:50 pm
Posts: 26 | | I like what adam says "use a barbell". A barbell allows you to go MUCH heavier...if you think about it with dumbbells the combined weight of 2 55 dumbbells is only 110!! You can handle much greater weight with the barbell version because you don't involve all the stabilizing muscles like you do in the DB version. Make sure you get a spotter when you move to the barbell press so you aren't scared to go heavy!
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| CaptRow | PostPosted: Mon Mar 02, 2009 6:12 am | |
| Offline | | Member of MPUA Forum |
Joined: Fri Feb 27, 2009 7:26 pm
Posts: 185
Website: http://DieselTCabrera.blogspot.com | | use the chest fly machine. for upper chest, put the seat all the way down. i had that same problem, my lower chest was bigger than my upper chest...so i just cut flat bench presses out completely for like 4 weeks. it works
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| Daishi | PostPosted: Mon Mar 02, 2009 6:50 am | |
| Offline | | Member of MPUA Forum |  |
Joined: Wed Dec 12, 2007 8:47 am
Posts: 113 | | You have hit a plat-oh (I CAN'T SPELL THIS WORD IF MY LIFE DEPENDED ON IT)
Take a break from the flys/presses. You need to shock your body and confuse it. You have been doing the same routine so much your body sees it as an every day occurrence and thus it doesn't bother changing.
Shock your body for a couple of weeks then go back to it. Otherwise you are wasting your time.
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