Little help here? I've lost 30 pounds since mid-May and have noticed my belly and chest fat slightly shrinking, but not to my satisfaction. Anyways, what are some exercises that work out the chest? I'm all over the aerobic end of things by running 20-25 minutes a day, 4-5 times a week. I then do a few sets of crunches, stretch and finish. I'd like to add some kind of chest exercising in there as well. Will a simple bench press set do it? Me no like the man boobies.
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Working out your chest (aka "How do you get rid of man boobs?")
- Thread starter Alucard
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Korranator
Member
Classic push-ups would help, and bench press would be a major help.
Error Macro
Member
Do bench presses like a motherfucker.
DJ Demon J
Banned
GAF musclemen, I need your advice. Two weeks ago I started a training regimen (which I may have to cut back on due to a hand injury *crosses fingers*) as follows:
MWF Chest Incline Press, Bench Press, Dumbbell Flyes 10 reps 10 reps 12 reps each, 100% of weight, 75% of weight, 50% of weight for each set (started at 105 lbs for each press, 20 lbs for the flyes, increased 5 lbs per week).
TTS Bicep Curls, Tricep Extensions, Shoulder Press, Lateral Raises (again 10/10/12--20/20/50/10 lbs, increased 5lbs per week--cept for lats, 5 lbs every 2 weeks).
Oh, and 100 situps a day, plus running on weekends and biking for an hour a night 3 times a week.
Physically, I've seen a bit more firmer muscle underneath, but no huge growth (not that that should occur so fast of course).
So, my question to the fitness buffs is, is this a good workout regimen if I want to lose fat and put on a bit more muscle? I'm a large frame guy as is for my height (5'7", 185 lbs), and my goal isn't to get huge, but to get a little bigger, much more toned chest, arms, shoulders and abs. Any advice is greatly appreciated.
MWF Chest Incline Press, Bench Press, Dumbbell Flyes 10 reps 10 reps 12 reps each, 100% of weight, 75% of weight, 50% of weight for each set (started at 105 lbs for each press, 20 lbs for the flyes, increased 5 lbs per week).
TTS Bicep Curls, Tricep Extensions, Shoulder Press, Lateral Raises (again 10/10/12--20/20/50/10 lbs, increased 5lbs per week--cept for lats, 5 lbs every 2 weeks).
Oh, and 100 situps a day, plus running on weekends and biking for an hour a night 3 times a week.
Physically, I've seen a bit more firmer muscle underneath, but no huge growth (not that that should occur so fast of course).
So, my question to the fitness buffs is, is this a good workout regimen if I want to lose fat and put on a bit more muscle? I'm a large frame guy as is for my height (5'7", 185 lbs), and my goal isn't to get huge, but to get a little bigger, much more toned chest, arms, shoulders and abs. Any advice is greatly appreciated.
DJ Demon J
Banned
=W= said:
?
DJ Demon J said:
For growth and improvement in strength and size your ruitine needs a LOT more variation, if you're working out at home and those are the only exercises you can do them in a different order each time, and also vary the reps/weight.
Otherwise you'd be best off moving beyond that workout plan, if you've been using this for more than 3 weeks, you've used it too long.
One of the key factors to growth is variation in exercises, weight lifted/reps, and sometimes it's just plain old being imaginative in your workout plans.
Also it's best to concentrate on losing the fat first, then building the muscle, esp considering how much easier and faster it is to drop fat than it is to build muscle.
DJ Demon J
Banned
DJ Sl4m said:
Thx very much for the comments DJ. How many different exercises can I do with a barbell/dumbbell and 210 lbs worth of weights? I have an adjustable bench as well. I've been doing this routine because I figured it was the most direct way to target the main areas I wanted to improve. What would you suggest as a new routine and how often?
Hmm, off the top of my head.......... lets see.
chest:
bench press
incline bench press
decline bench press
flys
incline flys
decline flys
dumbell bench press
dumbell incline bench press
dumbell decline bench press
Biceps:
dumbell curls
incline dumbell curls (my fav)
hammer curls
seated rotating curls
barbell curls (close grip)
barbell curls (wide grip)
barbell curls (21's) * I love these
concentration curls
Triceps:
seated dips
over the head dumbell press (2 arms)
over the head dumbell press (1 arm)
nose breakers
over the head barbell press
close grip bench press
dumbell kickbacks (I love these)
Shoulders:
side latteral raises
rotator cuff exercises (work rear delts)
dumbell overhead press
*I don't recomend overhead barbell press*
Back:
barbell rows
dumbell rows
chin ups
There are many ways you can still vary these exercises, ( and trust me, there are many more, those are just a few I thought of off the top of my head)
You can always lift a particular exercise heavy, then the next time you can lift high reps instead, or you can do drop sets, which is basicly lift heavy till you can't lift anymore (lets say 4-6 reps), then as soon as you're done drop the weight and lift 2/3 or 1/2 the weight you just liftedand lift this as many times as possible. That's considered a sngle drop set, dropping the weight 2x would be a double drop set. Just don't do this too often or you can overtrain, I tend to drop set for each muscle 1 or 2 times a month.
Then there's the principle of supersetting, and many others, just look up workout principles on google for a huge gathering of ideas on how to vary your ruitine.
That's not all, say you do flat, then decline, then incline in that order on chest day, next time reverse the order, and always keep it changing.
Another idea is to not do the muscle groups in the same order evry month, chest maybe mw&f, and the rest on the other days, try alternating the days so its opposite every week.
Be imaginative and always change everything about your ruitine and you will grow like mad, just make sure to always be carefull, never cheat unless it's pasrt of the cheat principle, and eat right.
Don't forget timeing of the correct combinations of fat/carbs/protien are equally as important considring without it, you won't grow.
Always remember this, you break down muscle when working out, and you rebuild it when your'e resting and eating correctly, so don't overtrain, listen to your body, and make sure your diet fits your goals and daily lifestyle.
chest:
bench press
incline bench press
decline bench press
flys
incline flys
decline flys
dumbell bench press
dumbell incline bench press
dumbell decline bench press
Biceps:
dumbell curls
incline dumbell curls (my fav)
hammer curls
seated rotating curls
barbell curls (close grip)
barbell curls (wide grip)
barbell curls (21's) * I love these
concentration curls
Triceps:
seated dips
over the head dumbell press (2 arms)
over the head dumbell press (1 arm)
nose breakers
over the head barbell press
close grip bench press
dumbell kickbacks (I love these)
Shoulders:
side latteral raises
rotator cuff exercises (work rear delts)
dumbell overhead press
*I don't recomend overhead barbell press*
Back:
barbell rows
dumbell rows
chin ups
There are many ways you can still vary these exercises, ( and trust me, there are many more, those are just a few I thought of off the top of my head)
You can always lift a particular exercise heavy, then the next time you can lift high reps instead, or you can do drop sets, which is basicly lift heavy till you can't lift anymore (lets say 4-6 reps), then as soon as you're done drop the weight and lift 2/3 or 1/2 the weight you just liftedand lift this as many times as possible. That's considered a sngle drop set, dropping the weight 2x would be a double drop set. Just don't do this too often or you can overtrain, I tend to drop set for each muscle 1 or 2 times a month.
Then there's the principle of supersetting, and many others, just look up workout principles on google for a huge gathering of ideas on how to vary your ruitine.
That's not all, say you do flat, then decline, then incline in that order on chest day, next time reverse the order, and always keep it changing.
Another idea is to not do the muscle groups in the same order evry month, chest maybe mw&f, and the rest on the other days, try alternating the days so its opposite every week.
Be imaginative and always change everything about your ruitine and you will grow like mad, just make sure to always be carefull, never cheat unless it's pasrt of the cheat principle, and eat right.
Don't forget timeing of the correct combinations of fat/carbs/protien are equally as important considring without it, you won't grow.
Always remember this, you break down muscle when working out, and you rebuild it when your'e resting and eating correctly, so don't overtrain, listen to your body, and make sure your diet fits your goals and daily lifestyle.
DJ Demon J
Banned
Great advice, thanks very much! 
As for timing on fat/carbs/protein, could you please elaborate more on that?
As for timing on fat/carbs/protein, could you please elaborate more on that?
Jesus Christ. You do chest 3 times a week!? Your muscles doesn't have time to recover, and you won't grow if you're not sore. Your muscles won't have enough time to repair itself to get bigger. Do chest at least twice a week separating them for at least 5 days apart, like flat bench, flat dumbell presses, and decline bench one day and the next chest workout do flat bench, incline bench and, and incline presses.
Depends on how much you weigh and what you're aiming for. If you're thin, then you want to increase your protein, and carbs intake. Eat a lot of foods like pasta, and chicken. Stay away from meat IMFO.
If you're trying to lose weight then cut back on carbs and fat, and take in protein.
The Black Gelding
Banned
You may seriously have Gynecomastia it can not be just "worked off" One of my team mates has it. He has it on his right chest. There is a clear difference between "man boob" and what he has. It looks like a real breast, down to the pronounced areola. It's gross. If I had it, I would promptly deal with it.
videogamer
Banned
.
Well to grow muscle you'll need to learn to ingest the correct amounts of carbs to protien ratio during different times of the day, and why.
Fat is sort of the variable here, I wouldn't be too concerned with fat unless you're just trying to steer clear of high fat (bad fat) products like whole milk, which is understandable.
You need a lot more protien since you're trying to build muscle, I eat 1.5-2 grams of protien for each lb I weigh per day. That's enough to help you grow and keep your amino acid pool filled enough druing each day to keep you in proper nitrogen balance, unless.........
If you don't eat carbs with your protien throughout the day, your body wont absorb and utilize as much (a lot less in fact) protien so you're actually holding yourself back from using all the protien by not consuming it with carbs since carbs cause an insilin spike which help boost digestion and absorbsion of all foods.
Too many carbs late at night will cause you to stop dropping fat, and start gaining around the midsection, so lower your carbs late at night.
High carbs with a high protien drink first thing in the morning, and within the first 20 minutes after a good workout is highly recomended for growth considering your insulin spkies are always highest at these times as your body doesn't like spending more energy without quickly replacing it to protect itself from percieved starvation even if you're far from it, it's just how the body works to protect itself.
I eat my normal whole meals throughout the day, but suppliment it with protien drinks every few hours to keep protien coming in, without a constant supply of protien you'd be slowing down your recouperation of building muscle.
And like Assman said try to only work a bodypart only 2x a week at most, including your abs, too much would have you breaking down muscle faster than your body can rebuild it.
Fat is sort of the variable here, I wouldn't be too concerned with fat unless you're just trying to steer clear of high fat (bad fat) products like whole milk, which is understandable.
You need a lot more protien since you're trying to build muscle, I eat 1.5-2 grams of protien for each lb I weigh per day. That's enough to help you grow and keep your amino acid pool filled enough druing each day to keep you in proper nitrogen balance, unless.........
If you don't eat carbs with your protien throughout the day, your body wont absorb and utilize as much (a lot less in fact) protien so you're actually holding yourself back from using all the protien by not consuming it with carbs since carbs cause an insilin spike which help boost digestion and absorbsion of all foods.
Too many carbs late at night will cause you to stop dropping fat, and start gaining around the midsection, so lower your carbs late at night.
High carbs with a high protien drink first thing in the morning, and within the first 20 minutes after a good workout is highly recomended for growth considering your insulin spkies are always highest at these times as your body doesn't like spending more energy without quickly replacing it to protect itself from percieved starvation even if you're far from it, it's just how the body works to protect itself.
I eat my normal whole meals throughout the day, but suppliment it with protien drinks every few hours to keep protien coming in, without a constant supply of protien you'd be slowing down your recouperation of building muscle.
And like Assman said try to only work a bodypart only 2x a week at most, including your abs, too much would have you breaking down muscle faster than your body can rebuild it.
Spiritreaver
Member
eggplant said:
Better? MMMmmm looks so good. I have such an asian fetish.
Durr... well there goes any chance of me getting to sleep tonight! I think.. yes yes, my heart did stop. *falls over*
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