Chest mass while on the 5X5

WSU Tony · 03-09-2007, 04:25 AM

Hey guys,

Ive been lifting for a year and a half now and started the first year with the classic 3X10 ramping weight routine for my chest. I also did some chest fly's and things like that. For the past 3-4 weeks Ive been doing the 5X5 and gaining some great size and strength, but my chest seems to be laging behind a bit. My arms are growing, shoulders widening and legs stronger than ever. My back is seeing the benefits as well! I'm wondering how I can add some mass to my chest without screwing up the 5X5 program. Again, Ive seen some great gains on this new program, but I'm almost un-proportionaly too wide and not "thick" enough with my chest. If it comes to patience I'll stick it out, but if their is something I can do about it i'd like to know. Thanks guys for all the help, I dont know what I can do for you guys (I dont like 1 way relationships) but if something comes up, please let me know.

**romanaz** · 03-09-2007, 04:46 AM

I don't know how to help address your problem, I'm sure other people here can help out. But for what you can do for us, all you need to do is learn.

Learn so you can help others learn!

**DarkFalcon** · 03-09-2007, 04:48 AM

What exercises are you currently doing for your chest? What are you doing the 5x5 with?

Augusto · 03-09-2007, 06:11 AM

Allow me to share a pyramid lifting method we used to train in the off season w/ football that gave me some considerable gains in strength:
12 (warmup)-10-7-5-3- Increasing the weight each time so that the last set is close to your max
for example do:
155-185-195-205-225

try it out!

**Trick D** · 03-09-2007, 06:35 AM

I always did a hybrid 5x5 for chest, i did 5 for a few weeks, then i changed an 8 and then to a 10, not to sets, but 5 good sets of the most i can do with 5, 8 and 10 reps. I added all kinds of strength to my routine doing that.

Inclines have always been superior to flat bench for pec development. Make sure you are hitting them hard.

**powerman2000** · 03-09-2007, 07:44 AM

Perhaps you don't need to change anything and you only need to be a bit more patient when it comes to your pecs.

WSU Tony · 03-09-2007, 03:11 PM

My 5X5 looks like this

Week one
Monday A
Wednesday B
Friday A

Week two
Monday B
Wednesday A
Friday B

Workout A
Bench
Squat
Row

Workout B
Squat
Military
Deadlift

Every friday I move weight up 5 lbs for all exercises except squat and dead which are lifted 10 lbs. So every two weeks (varying every other week) I move up 5 lbs.

As you can see I'm only using the bench for my pecs. I dont want to screw up this program as many people say ameature guys should not mix up the program because they dont know what their doing!

**Ikaika** · 03-09-2007, 03:53 PM

Squatting 3 times a week? Are you insane?

**Trick D** · 03-09-2007, 04:34 PM

Yeah this doesn't look like it would help someone, more like hurt them. I only benched one time a week when I did my hybrid 5x5 and was getting insane results.

WSU Tony · 03-09-2007, 05:16 PM

wednesday squats are 15 lbs on each side less than mondays. It makes it a whole lot easier for friday.

If you guys can come up with a mass building routine or revert me to one which has already been created I'd be very happy!

My first year of working out was all isolation (obviously not knowing about compound movements while in my super ameature class.

**Ikaika** · 03-09-2007, 06:22 PM

I'm at work so not able to really get in-depth here but check out Spytech's Hybrid Strength and Hypertrophy programs...both phases are AMAZING. I think he has links in his signature.

**davtown** · 03-09-2007, 07:00 PM

Both Rippetoe's Starting Strength program and Madcow's Intermediate 5x5 call for squatting 3x a week and it works for many. I did quite well squatting 3x/week actually.

If this routine is working for you (other than your chest you say), sticking with it might not be a bad idea. If you're looking for tips on bringing more chest involvement into bench so you can stimulate some growth, perhaps you should take a look at this article. Better Benching... - Anabolic Beast Forums It's not very long but it has good tips.

btw, here is the Spytech routine that was mentioned
Spytech Hybrid Strength and Hypertrophy Training

Something that should be noted is experience level... Spytech's routine looks brutal and he states in the beginning that you will need experience and an above average recovery rate, and he also states that it's composed of many advanced routines. Although I have yet to try SHSHT, and I have no doubts that it is a great plan, this makes me wonder if SHSHT is right for Tony at this stage in his lifting career. The less experience you have, the less 'tricks' you need to employ in your training.

**powerman2000** · 03-10-2007, 12:21 AM

Quote:

Originally Posted by Ikaika

Squatting 3 times a week? Are you insane?

lol, they're not all heavy workouts.

WSU Tony · 03-10-2007, 04:03 AM

I'm pretty conservative when judging myself. If I'm getting some results w/ the 5X5, and I'm a couple weeks into it, its prolly best to keep it till I hit a peak. Yes I'm still quite noobish and ameature as far as lifting and building muscles. Should I add something to the 5X5? Keep in mind I'm only doing 3 exercises every time I go in and have some time to spare..... I want some extra stimulus to the chest, but dont want to screw up the program.

Maybe add in incline bench for upper chest and some flies for (inner chest?)

**powerman2000** · 03-10-2007, 04:12 AM

Quote:

Originally Posted by WSU Tony

I'm pretty conservative when judging myself. If I'm getting some results w/ the 5X5, and I'm a couple weeks into it, its prolly best to keep it till I hit a peak. Yes I'm still quite noobish and ameature as far as lifting and building muscles. Should I add something to the 5X5? Keep in mind I'm only doing 3 exercises every time I go in and have some time to spare..... I want some extra stimulus to the chest, but dont want to screw up the program.

Maybe add in incline bench for upper chest and some flies for (inner chest?)

Just stick to the prescribed program and later when you are more advanced then tweek it all you want.

**davtown** · 03-10-2007, 10:54 PM

Quote:

Originally Posted by WSU Tony

I'm pretty conservative when judging myself. If I'm getting some results w/ the 5X5, and I'm a couple weeks into it, its prolly best to keep it till I hit a peak. Yes I'm still quite noobish and ameature as far as lifting and building muscles. Should I add something to the 5X5? Keep in mind I'm only doing 3 exercises every time I go in and have some time to spare..... I want some extra stimulus to the chest, but dont want to screw up the program.

Maybe add in incline bench for upper chest and some flies for (inner chest?)

I'm not convinced that you can target your 'inner' or 'outer' chest like you can your upper or lower. Check out the 'Better Benching' article I linked to above and let me know if that helps your situation.

Al Swearengen · 03-21-2007, 06:16 PM

Quote:

Originally Posted by WSU Tony

Hey guys,

Ive been lifting for a year and a half now and started the first year with the classic 3X10 ramping weight routine for my chest. I also did some chest fly's and things like that. For the past 3-4 weeks Ive been doing the 5X5 and gaining some great size and strength, but my chest seems to be laging behind a bit. My arms are growing, shoulders widening and legs stronger than ever. My back is seeing the benefits as well! I'm wondering how I can add some mass to my chest without screwing up the 5X5 program. Again, Ive seen some great gains on this new program, but I'm almost un-proportionaly too wide and not "thick" enough with my chest. If it comes to patience I'll stick it out, but if their is something I can do about it i'd like to know. Thanks guys for all the help, I dont know what I can do for you guys (I dont like 1 way relationships) but if something comes up, please let me know.

Sub the day two MP presses for incline or decline db presses for a couple weeks, run them in a 3x10.

**DJSTARER** · 03-21-2007, 06:39 PM

^ bump to that... hit some incline DB work.

03-09-2007, 04:25 AM	#1
WSU Tony New Member Join Date: Mar 2007 Posts: 13 Recipes: 0 Rep Power: 0	Chest mass while on the 5X5 Hey guys, Ive been lifting for a year and a half now and started the first year with the classic 3X10 ramping weight routine for my chest. I also did some chest fly's and things like that. For the past 3-4 weeks Ive been doing the 5X5 and gaining some great size and strength, but my chest seems to be laging behind a bit. My arms are growing, shoulders widening and legs stronger than ever. My back is seeing the benefits as well! I'm wondering how I can add some mass to my chest without screwing up the 5X5 program. Again, Ive seen some great gains on this new program, but I'm almost un-proportionaly too wide and not "thick" enough with my chest. If it comes to patience I'll stick it out, but if their is something I can do about it i'd like to know. Thanks guys for all the help, I dont know what I can do for you guys (I dont like 1 way relationships) but if something comes up, please let me know.

03-09-2007, 07:44 AM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Perhaps you don't need to change anything and you only need to be a bit more patient when it comes to your pecs. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-09-2007, 03:53 PM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,843 Recipes: 0 Rep Power: 220	Squatting 3 times a week? Are you insane? __________________ No supplement can make up for the lack of a strong work ethic.

03-09-2007, 06:22 PM	#11
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,843 Recipes: 0 Rep Power: 220	I'm at work so not able to really get in-depth here but check out Spytech's Hybrid Strength and Hypertrophy programs...both phases are AMAZING. I think he has links in his signature. __________________ No supplement can make up for the lack of a strong work ethic.

03-09-2007, 07:00 PM	#12
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Both Rippetoe's Starting Strength program and Madcow's Intermediate 5x5 call for squatting 3x a week and it works for many. I did quite well squatting 3x/week actually. If this routine is working for you (other than your chest you say), sticking with it might not be a bad idea. If you're looking for tips on bringing more chest involvement into bench so you can stimulate some growth, perhaps you should take a look at this article. Better Benching... - Anabolic Beast Forums It's not very long but it has good tips. btw, here is the Spytech routine that was mentioned Spytech Hybrid Strength and Hypertrophy Training Something that should be noted is experience level... Spytech's routine looks brutal and he states in the beginning that you will need experience and an above average recovery rate, and he also states that it's composed of many advanced routines. Although I have yet to try SHSHT, and I have no doubts that it is a great plan, this makes me wonder if SHSHT is right for Tony at this stage in his lifting career. The less experience you have, the less 'tricks' you need to employ in your training. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-09-2007, 04:48 AM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	What exercises are you currently doing for your chest? What are you doing the 5x5 with?

03-09-2007, 06:11 AM	#4
Augusto IMPC Contestant Join Date: Mar 2007 Location: North Bay Area Posts: 12 Recipes: 0 Rep Power: 0	Allow me to share a pyramid lifting method we used to train in the off season w/ football that gave me some considerable gains in strength: 12 (warmup)-10-7-5-3- Increasing the weight each time so that the last set is close to your max for example do: 155-185-195-205-225 try it out!

03-09-2007, 03:11 PM	#7
WSU Tony New Member Join Date: Mar 2007 Posts: 13 Recipes: 0 Rep Power: 0	My 5X5 looks like this Week one Monday A Wednesday B Friday A Week two Monday B Wednesday A Friday B Workout A Bench Squat Row Workout B Squat Military Deadlift Every friday I move weight up 5 lbs for all exercises except squat and dead which are lifted 10 lbs. So every two weeks (varying every other week) I move up 5 lbs. As you can see I'm only using the bench for my pecs. I dont want to screw up this program as many people say ameature guys should not mix up the program because they dont know what their doing!

03-09-2007, 05:16 PM	#10
WSU Tony New Member Join Date: Mar 2007 Posts: 13 Recipes: 0 Rep Power: 0	wednesday squats are 15 lbs on each side less than mondays. It makes it a whole lot easier for friday. If you guys can come up with a mass building routine or revert me to one which has already been created I'd be very happy! My first year of working out was all isolation (obviously not knowing about compound movements while in my super ameature class.

03-10-2007, 04:03 AM	#14
WSU Tony New Member Join Date: Mar 2007 Posts: 13 Recipes: 0 Rep Power: 0	I'm pretty conservative when judging myself. If I'm getting some results w/ the 5X5, and I'm a couple weeks into it, its prolly best to keep it till I hit a peak. Yes I'm still quite noobish and ameature as far as lifting and building muscles. Should I add something to the 5X5? Keep in mind I'm only doing 3 exercises every time I go in and have some time to spare..... I want some extra stimulus to the chest, but dont want to screw up the program. Maybe add in incline bench for upper chest and some flies for (inner chest?)

03-21-2007, 06:39 PM	#18
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,103 Recipes: 0 Rep Power: 115	^ bump to that... hit some incline DB work. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition