and rack pulls is in the power rack on the last notch and you just go up from there kinda takes most of your legs out of it and really works your back more i love to incorporate those too.

 

what are your thoughts about bench pressing. Back in the day, that's all I would do to reach a certain max. But i noticed my incline was considerably weaker.

so lately, i've been starting my chest days with incline presses (pyramid), followed by triceps, then dumbell declines (pyramid), triceps and finish with flat bench dumbell flies for a chest workout.

should I alternate inclines with bench...or work on incline/decline until they catch up to the bench press?

 

i personally dont like decline i think theres no point in it. Flat bench ches hits your lower pec theres only 2 pec muscles a major and a minor. I would alternate between dumbells to as well. It will shock the muscle into something new and run that for a few weeks month etc. Then get back to barbell and start working your way up should help you break a plateua. Im doing a little more complicated routine right now, What are your days like during the week working out how many days etc. If you can find the time and your not doing it already try something completely new like monday hit chest only tuesday hit back only wednesday hit legs thursday hit shoulders and trap's then friday arms bi's and tri's. Now there are several reasons i suggest this. Chest by itself is gonna let you concentrate on just that then you give yourself 2 days in between before you work anything closely associated with chest or back ie' bi's tri's shoulders etc. If this doesnt make sense just ask some questions sometimes i dont explain stuff just right over typing its kinda tough when im used to talking but try that if you want see how you like it. let me know if you like this or think it could work. good luck bud.

 

I agree with ^
I have yet to see a good chest built with decline bench presses, and in fact, the guys *usually* doing them are trying to boost their ego. To me, it's not even remotely a natural movement, I hate them hehe. My pic is posted above, my chest is highly visible, and would you be surprised if I told you I *never* even do flat bench? Incline is superior in the stretch it gives your pecs, and the best chests are the ones with good upper pecs to match lower. My usual chest workout follows:

Incline Barbell 135x15, 185x12, 225x10-12, 265x5, 185x15-20 for a burnout
Flat Dumbbell flyes 35-40'sx12-15 fr 3-4 sets (just to stretch out....I can't stand doing presses in a row)
Flat Dumbbell Presses with a rotation at the top (making your palms face each other) 65x12, 85x12 for 3 sets (doing them this way makes the weight you can use go way down, I can do 120's for a clean 8 when I'm fresh)
Cable crossover superset (12-15 reps standing, then 8-10 reps immediately following on your knees and using a movement where your arms finish lower...almost like a most muscular pose). 3-4 total supersets of these.
Close grip pushups 3xfailure

As you can see, my chest workout is a good 20+ sets. I workout alone and keep a quick pace. Never resting more than 90-120 sec between sets. I can complete the above chest routine in about 50 min. Please don't fall into the social lifter category, you know, the ones that do 10 sets of talking to 1 set of lifting? :lol

 

tru that bro and dont even take your phone into the gym lol

 

Lol, my old training partner used to hate that soo much. I too don't like it, I mean can't they be without it for an hour?

Oh and I've never tried the rack pulls, I'll have to give them a shot. I might even take up full deads again, we'll see.

 

yeah check out the rack pulls man i bet it will do awesome for your back thickness since you havent done them. Plus you can pull some serious weight on them too. any word on whether or not we might get our forum?

 

Hopefully soon, you and I can be mods.

 

no **** that would be cool as hell. Hey i started a poll in the polls section go vote your heart out lol.

 

LOL... Dumbest person ever.

 

well its not looking promising. oh well we tried.

 

Dude STFU! You're such a b!tch. Did you not read the effing thread? Have you pulled 445? Didn't think so. Oh wait you don't even know what pulling is do you? Nope, never squat, that's why I have nearly 26" thighs. STFU, really, you have no credibility coming in hear trashing me, the guy that knows what the *** he's talking about...and christ, I even posted a pic of myself. Wanna see my skinny, non squatting legs in the show pics I did?

Its funny, since I don't squat, I guess I won't be going to do legs tomorrow to do *** to the floor squats for 20 with 3 plates...must be some other guy. Way to follow me around and look like a f@g though...it's working.

 

Interrupt you when working out? ....the day I see a guy like you at the gym, is the day I make fun of your fat ***, as my ripped abs walk by...b!tch. Not only would I stop your crap physique from attempting to do good, I'd personally throw your azz out of th gym. You feeling tough bud? Let's see a pic of you. I got more to prove my size. let's see you toughguy.

Since you're talking down to a guy thats a solid 6'3" 210 at 8%, you must be what? 6'3" 235 and 6%? err wait, no that's right, you're about 5'7" 205 at 22%. Cute. Go drive that girls Hummer H3 off a cliff, it would suit both of you well...and leave your wife all at the same time. Isn't that what you said in that thread? You're such a man, you'd have no problems leaving your wife? Classact fella....you pissed yet girly?

 

http://www.youtube.com/watch?v=Jc7Wgrdh3MA&NR=1http://

pretty good motivation.

 

Talk is talk. Let's see you. I call BS.
20 rep squats to the floor with 315 at 6'3" is by FAR the top 5 strongest I've ever seen at a gym. I'm not talking your half-assed half reps here, I mean *** to the floor. Big difference. I don't powerlift, that 445 was bare handed, no belt, no chalk, just me trying it out. I could do way more if I trained for it.

Want to compare stats?

31" waist
18" arms
24 clean pull ups in one set.

You ever do 100 rep pull ups to *start* a workout? That's right, you do 125, because everything I say, you're magically stronger. Cute. Liar.

And the odds that you actually do deadlift are slim. I have yet to see more than 2 guys at the gyms i've trained at actually do them. So to call 445 weak is ironic, since it's not only impressive, I was like the only guy to do them. *Any* exercise freeweight 4 plates is impressive. Unless you live in a muscle & fitness, steroid infested world....which you obviously do.

I'd *love* it if you were local to do some comparisons. I'd do all your fancy, toughguy act powerlifting moves, I'd whoop your ***, and then proceed to pose to the bodybuilding art and get you laughed off. It would be comical.

 

Very much so.