So i've started to get pecks but they aren't coming on as fast as i like, plus I prefer defined pecks as opposed to abs. so I was wondering if any of you fitness peeps know?

What's the fastest and most effective way to get pecks in terms of best exercises, reps, frequency of training and nutrition? I'm not looking for an easy route just the most effective regardless of pain sweat and tears

this was an issue of mine. I think one thing you need to consider is whilst the chest is the MAIN thing people want to grow.

if you have never been a hard core trainer before you may find to get a good set of thick chest plates it can take years. so its a case of just sticking at it, and it will come.

I found that my routine im doing now is working but shortly will be looking at increasing my number of sets

WARM UP
**on each following exercise you should so a warm up set of 12 on a light weight before you begin**

SETS
all weights should be heavy, enuf so u can get 10's out and as you increase you should be struggling.. u need a spotter. if your form is faltering you need to drop weight. ask someone in the gym to give u advice on form(instructor)

Incline 4 sets 10 .... Heavy -> Heavier -> Heavier -> Heavier

hands on the bar just wide of your shoulders, bring the bar down the the clavicle (centre of your collar bone) then nice explosive movement upward.


STRAIGHT INTO NEXT EXCS.

Flys, 4 Sets 10

(be carefull that whilst you do want heavy weights its not TOO far out of reach or you will injure. when bringing weights together try not to focus on pulling the weights in your hands together, but imagine your bringing the inside of your elbow together... this helps focus the work on the chest & stops straining the bicep ligaments)

FLAT BENCH

4 set 10

(Same as the incline except slightly wider grip & the bar should come down just below the nipple to fully stretch & work the chest plate)


DIPS

4 sets of dips

this is difficult to explain correct form, you need to be pushing throo the chest & tilting back, go to u tube.


now that should do you for a few weeks, ive found its helped me come on alot....

soon im moving up to 5 sets per exercise & probably adding some supersets in. but you can do that once you feel the above is working for you.

id even suggest maybe for the first week just do 3 sets on everythin to get u into it. but you should notice a difference with that & loads of protein.

Are you thinking women like this or are you just wanting to look trim?
Best way would be to start a sport with some upper body work like canoeing, climbing, swimming. Gym is fine but a bit boring at times.

I'm thinking I would like to look good in a t-shirt. I realise this will also impact on other areas such as the picking up of girls, the bench pressing of children and making my nipples look perky

Cheers Phil, thats exactly what I was looking for!

I know it can be done not too hard because I see the Marines rock up to the training with moobs or nipples on a rib but then 10 weeks down the line they've got full-on pecks, only difference being I'm not being paid for 10 weeks of 16hr day training sessions!

my cousin is a prime example of this... he looks like action man

his tip???

after every training session do 100 pushups

do them whenever u can, 100 a night aswell before bed

100 in the mornin... he said do that ontop of trainin for a month u will notice it.


infact. do that and take pics

week 1 2 3 4

Also remember to stretch the chest preferably before and after each hard session. Google some basic chest stretches. You might think stretching is gay and a waste of time, but trust me - by the time you have a chest you are proud of, you will be thankfuly you did it.

If it becomes too tight, it can not only inhibit growth but pull your whole front inward and forward and hunched over like an gorilla. That type of postural stance is not usually attractive.

Phil! I dont know how you manage to knock out 100 pushups after doing that full-on training session! I could barely lift my towel to dry my head (though i had worked my tris and bis).

Will do them on rest days though!

i dont. lol, my cousin does. im just passin on the info. started last night doin it tho

got to 30 and tha was it

Phil how many can you do on a rest day? (though I guess that makes it not a rest day)