~#The OFFICIAL Training and Exercise Thread#~

[bob]

You see in all the movies these guys in tv shows, oc, veronica mars, never back down from california and the men in 300 (for good examples) how do they get such big pacs. In pretty much every american movie they have HUGE pecs.

Now I can bench press 80kg no problem but my pec's just aren't like that. I mean what is it? Do I need to increase me lifting to 150kg or what? I thought I would have been noticing some decent bulk by now I mean I started as most of us probably did in early high school just lifting the olympic bench bar (which weighed 20kg) and I had worked my way up to 90kg before stopping weight lifting due to school commitments and moving (leaving my weights equipment behind as it's too heavy to move)

Now are there guys here or does anyone know guys with huge pecs and how much they bench or the particulars of how they get the bulk?

At the moment I do dumbell flies with roughly 20kg on each dumbell I do bench press 80kg and decline dumbell flies.

This is as I am trying to develop the lower portion or bottom 'edge' of the pec.

I sometimes use protein powder but not usually because I eat eggs, meat and beans instead for my protein, before during and after workouts.

any help?

cheers, bob

[MC.]

If you want to have huge pecs, you need to do inclined bench as well. Normal/decline benchpress' don't work your entire pec, doing inclined press' work the upper pecs. My pecs are decently sized. But they are still increasing.

Here's what I do for a chest workout:

5 Sets Incline Bench (80-110lbs)
5 Sets High Rep Bench 25-30 reps (70-90lbs)
5 Sets Flies (35-40lbs)
4-5 Sets Decline Pushups w/ Perfect Pushup 25 Reps (Put your feet on a chair)

-(I don't do "high weight" (strength building) sets on my regular bench anymore as i'm working more towards endurance rather then strength. Plus incline bench and flies are enough to increase my pectoral strength)

You can do that with less sets/reps and you should still see a noticible increase in size and definition rather quickly.

-Also if you can find some, (it's tough to find around here) try taking Leucine with your protein powder. Leucine allows your muscles to better absorb protein. You could also try taking Creatine, that works rather well.

[jrly]

Depends on the person, your body just might not be built for large defined pecs. Or it could be something from when you were growing that made it that way.

[numerator]

wait. are you going for pure size or definition?