Don't listen to him. I would say instead of decline and incline and flat on the same day, maybe do OHP with dumbbells or a machine and swap out decline and incline every cycle.
The accessories are good and are how you will gain mass if you are eating correctly.
Lower the repetitions on compound lifts though, you will get hurt doing that many reps in a week if you are exercising that same portion of the routine multiple times in a week.
Focus instead on muscular activation and getting something out of a heavier or more controlled lift.
I ended up hurting my shoulder and was out of the gym for a year because I was going too hard, too many reps, too heavy and know many people who suffered shoulder or chest injuries from doing the same.
7 months ago
Anonymous
>I would say instead of decline
Your entire post became useless.
Just pick whatever seems cool and fun to you. You're a dyel so you'll gain muscle no matter what you do. The first 6 months are more about building the gym habit than about following the optimal program. Just chill, be intuitive
Chest exercises. Duh
Flat and incline. Train to failure. 8-12 reps 5 sets. Don't do powershitter weight. You'll just hurt yourself and not even build muscle either
bench 3pl8 and dont be fat
Cable chest flies and incline dumbell bench helped me a lot.
Take estrogen
Incline and Flat.
Is this enough for chest days?
Flat Bench 3x10
Incline Bench Machine 3x10
Decline Bench Machine 3x10
Chest Fly Machine 3x10
Tricep Extension 3x10
Tricep Pulldown 3x10
Dips maybe
XD
Please bro I just started.
Just pick Incline and Flat/Flyes. And go for 6-9 sets per workout. There is no need to fricking have a nice day in the gym when you're natural.
So something like:
3 sets of Incline
3 sets of Flat
3 sets of Flyes (if you still have the gas left)
I don't understand, I don't have to do 6 workouts just 3??
Don't listen to him. I would say instead of decline and incline and flat on the same day, maybe do OHP with dumbbells or a machine and swap out decline and incline every cycle.
The accessories are good and are how you will gain mass if you are eating correctly.
Lower the repetitions on compound lifts though, you will get hurt doing that many reps in a week if you are exercising that same portion of the routine multiple times in a week.
Focus instead on muscular activation and getting something out of a heavier or more controlled lift.
I ended up hurting my shoulder and was out of the gym for a year because I was going too hard, too many reps, too heavy and know many people who suffered shoulder or chest injuries from doing the same.
>I would say instead of decline
Your entire post became useless.
that is decent for chest and triceps, but are you also doing lateral raises? Those are very important for side delts.
Here's my entire routine that's I've been doing for maybe 3 weeks.
1
Dumbbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Wide Grip Lat Pulldown 3x10
Narrow Grip Lat Pulldown 3x10
Seated Row 3x10
Reverse Fly Machine 3x10
2
Squat 3x10
Leg Press 3x10
Leg Raise 3x10
Calf Raise 3x10
Dick Destroyer 3x10
Reverse Dick Destroyer 3x10
3
Flat Bench 3x10
Incline Bench Machine 3x10
Decline Bench Machine 3x10
Chest Fly Machine 3x10
Tricep Extension 3x10
Tricep Pulldown 3x10
Dips Maybe
Just pick whatever seems cool and fun to you. You're a dyel so you'll gain muscle no matter what you do. The first 6 months are more about building the gym habit than about following the optimal program. Just chill, be intuitive
I got a pretty big gap between my pecs and im still a dyel. will this gap close over time or is my genetics fricked?
Idk maybe by training ur chest
Chest exercises. Duh
Flat and incline. Train to failure. 8-12 reps 5 sets. Don't do powershitter weight. You'll just hurt yourself and not even build muscle either
Flat, incline, flies
If you do incline bench, 30 degrees is better. 45 is more for shoulders
Decline is dumb and not necessary
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