Packing on some size on the Pecs

The Morning after my chest routine

Since I’m at it, I might as well share it. Last night while working out in the gym, another member came up to me to ask me for tips and pointers on how to build a thicker chest. Best bit is, this guy has at least a 18 – 20 inch arm and I can’t even see my reflection in the mirror if i stand behind him. He’s a mass builder all these while. It’s an honour I guess.

Pectorals is a big muscle group. One which you need a good weight to pump it up

My routine is very simple straight to the point.

#1 There is only 1 width grip on the bar.

I work with just 1 type of grip. there is no narrow-grip which works the triceps more and there is no extra wide-grip which place more pressure on the delts and back. It’s slightly wider than shoulder width. Making sure each time I lower the bar, my forearms are pointing straight up and elbow pointing straight down. Creating a 90° angle.

#2 Keep my chest erected all the time

It’s the basics of basics. Keeping a strict form from starting position till the ending position of each rep. Always arch the lower back, keep the chest higher than the shoulder, keep the delts low. Press the bar up not jerk it up. Lower the bar down not drop it. Keep the neck planted and don’t make pretend that you are a turtle when the weight feels heavier. Try not to extend your head cause this will place a lot of pressure on the spine. Plus it looks weird.

#3 Use the right weight

This is very crucial. it all depends on your goal. But in this case, we are talking about packing on some size so HEAVY it is. I usually stack up a weight which makes me struggle on the 8th rep. Targeted reps 4 – 8. Make sure its A QUALITY REP on each count and not Chipmunks presses. Quality meaning a good stretch on the top without locking in the elbows and a good stretch below without resting the bars on the pecs far too long. The only rest stops in the set is a good 1 1/2 second squeeze at the top or a 1 1/2 second stretch at the bottom.

#4 Focus! Focus! Focus!!!

Couldn’t stress enough. FOCUS! It can help you to avoid injuries. And with proper focus on each targeted muscles, you know if you are working it correctly or not. I don’t know bout u but I can feel every  fiber moving with each stretch and each time i press it up I can feel it compressed. Always FOCUS cause when you do, you know when your form is wrong and adjust it so you won’t be wasting your time..

This was my pecs before I started the all Press routine

Of course, this works for me and don’t mean it’s going to work for everyone. With so much different genetics, lifestyle, diets, and even environments there can be so much possibilities on the results. You have to first know your body well and maintain a discipline lifestyle. I remember how I 1st got the thickness. I came back to my hometown where the gyms are limited. Meaning the equipments too. So happens I was a regular in this Eastwood Valley gym and they only have dumbbells and a smith-machine I can work with for my pecs. The Pec-Deck machine was faulty. So I’ve no choice but to work my pecs on the smith-machine. There is this nice incline bench with 12? 14? 16? holes.. I did 3 sets each on each hole at 8 – 12 reps initially. As time pass I add on the weights and did the same amount of sets but 4 – Max 6  reps or failure. That was the 1st time i got my pecs up thick.

Got it flexed a little just to see how it is

Like I said…

(Disclaimer: It works for me but not too sure if it has the same effect for you. This serve not as a guideline for sure pectoral thickness routine just an example routine)

 

 

 

Eastwood Fitness Gym – Gym Review

Eastwood Valley Fitness at Eastwood Valley lah.. where else? hahaha

I used to workout here when there weren’t much things to play other than broken down treadmills and stationary bicycle, constantly broken down lat pulldown machine multi-station. But one thing for sure, I love the smith-machine and the full sets of dumbbells here. Other than the warm air-conditioner and insects I guess it’s not too bad to workout in. I’ve heard that they bought new toys recently and I’ve been dying to come over to have a look.

New kid on the block.. should I say KIDS… lol

Now that’s a giant. One look and you know it’s out of fitness concept’s showroom. Let’s see what they have here for you to play with. Most prominent you have the Bench Press on one end, Lat Pulldown and Seated row on one, Padded leg raise & dip station, Pec-dec and Back hyper-extension on the far end facing the mirrors, combo leg extension & leg curl station and adjustable bench. Pretty complete for an upper body workout. But one thing I notice is the placement angle is it’s in accordance to the walls. Running parallel with the wall to be exact. That won’t be a problem if there is a huge space but for this case the lat station would prove to be a problem. You can’t fully extend when performing the seated rows. And you can’t DIY it into triceps Extensions or seated cable curl cause there is no room behind. Other than that the rest is fine.

Overall, it’s a very good machine. Just the angle.

the Lat station

I saw that they fixed extra wall fans. Good idea since it’s much more filled up now and with a crowd it will be too stuffy to even sniff. I asked a few friends who was working out that night when I visited how they feel about the new gym. They told me it can get too stuffy at times and waiting for the equipment is an issue during peak hours. I suggested them that it would be a great idea to take out the 2 rooms by the side to extend it and both of them agreed. 😛 Just my 2 cents.

Extensions and more

Funny bit, I notice they kept the old broken down machine on one corner in the small room. I guess it would have been better if they throw it out of the room since it’s not being utilized. Heck, it’s not even functioning. Why waste space?

Pectorals station

Oh, I notice they even threw in some kettlebells. Nice touch as kettlebells is a great way to workout. But it can be dangerous too since it’s pretty taxing on the wrist for one who has no knowledge on how to use it. A good poster should do the trick. No wonder Fitness Concept Miri was out of Kettlebells when I drop by to get 1 the other day.

Dumbbell station.. look.. kettlebells 🙂

There is a new industrial grade treadmill on one corner and stationary bikes on the other end. Love these spinning bike as it’s easy to control the speed. Word of caution, be careful when you use these bikes. I once saw a trainer crack his knee trying to stop with his legs. The brake knob, button or handle just by the bottom front of the handle is there for a purpose. The wheels are made of steel which is weighted. Stopping with the leg in high speed will not only injure your knee, worst scenario it might break your ankle. So ask for instructions on how to use a spinning bike before playing with it.

New Cardio toys – Spinning Bikes

I would say it’s a great upgrade to the gym with more things to play. So be sure you can get a great workout out of this gym. Just certain safety might be an issue with some equipments inside. Other than that, it’s fully recommended.

Here’s the new Price list

Entry: Rm10

Monthly Membership: RM80

Student Membership:RM65

3.5/5 stars for Miri gym standard