How to Grow Chest & Shoulders

[lowtierwelling]

Chest & Shoulders used to be the weakest points in my physique, here’s what i did in order to make them my best 2 muscles:

• Split : Chest & shoulders
Back, biceps and triceps
Leg day
Rest
Upper
Lower

• Stop training front delts!!!! (They just add fatigue and are one of the least aesthetic muscles)

SHOULDERS:

• Chest & Shoulders routine:

- Lateral raises machine 6-8 reps 2x
- Rear felt flys (pec Dec machine) 6-8 reps 2x

CHEST:

- Pec Deck flys 4-8 reps 2x
- Upper chest press machine 4-6 reps 2x

Everything till failure 4 mins rest between sets.

No free weight exercises they’re shit.

 

[lowtierwelling]

Chest & Shoulders used to be the weakest points in my physique, here’s what i did in order to make them my best 2 muscles:

• Split : Chest & shoulders
Back, biceps and triceps
Leg day
Rest
Upper
Lower

• Stop training front delts!!!! (They just add fatigue and are one of the least aesthetic muscles)

SHOULDERS:

• Chest & Shoulders routine:

- Lateral raises machine 6-8 reps 2x
- Rear felt flys (pec Dec machine) 6-8 reps 2x

CHEST:

- Pec Deck flys 4-8 reps 2x
- Upper chest press machine 4-6 reps 2x

Everything till failure 4 mins rest between sets.

No free weight exercises they’re shit.

None of this will work if you sleep like shit tho

 

[framemaxjew]

No free weight exercises they’re shit.

and why so????????

 

[fi93]

and why so????????

Probably because of bad technique

 

[woketruecell]

Chest & Shoulders used to be the weakest points in my physique, here’s what i did in order to make them my best 2 muscles:

• Split : Chest & shoulders
Back, biceps and triceps
Leg day
Rest
Upper
Lower

• Stop training front delts!!!! (They just add fatigue and are one of the least aesthetic muscles)

SHOULDERS:

• Chest & Shoulders routine:

- Lateral raises machine 6-8 reps 2x
- Rear felt flys (pec Dec machine) 6-8 reps 2x

CHEST:

- Pec Deck flys 4-8 reps 2x
- Upper chest press machine 4-6 reps 2x

Everything till failure 4 mins rest between sets.

No free weight exercises they’re shit.

cable lat raises are actually phenomenal, it added so much width to my shoulders

 

[woketruecell]

None of this will work if you sleep like shit tho

water

 

[qolmia]

mirin physique

 

[lowtierwelling]

and why so????????

Constant tension mogs + it’s easier to have a bad technique when using free weights

 

[lowtierwelling]

cable lat raises are actually phenomenal, it added so much width to my shoulders

Facts.

I like the machine better but if your gym doesn’t have one cable is the way to go

 

[woketruecell]

Facts.

I like the machine better but if your gym doesn’t have one cable is the way to go

yeah my gym doesn’t have the machine unfortunately

 

[lowtierwelling]

yeah my gym doesn’t have the machine unfortunately

The cable is more than enough

 

[orwoemt]

Good thread, btw why 2 series instead of 3?

 

[lowtierwelling]

Good thread, btw why 2 series instead of 3?

Intensity over volume. If you train to actual failure you shouldn’t be able to perform at max intensity in the last set. That way you don’t get muscle fatigue.

Sometimes less is more