How to build up great outer chest part?

[peterckt]

Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
May i know what is:
1)"tempo of reps 2-1-2":
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
Thanking you in advance for your help!!!

[peterckt]

Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
May i know what is:
1)"tempo of reps 2-1-2":
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
Thanking you in advance for your help!!!

[Saurus]

1. Take 2 seconds on the downward movement (2 real seconds, not a two count), 1 second pause, 2 seconds up.

2. What you're talking about is the reps, not the sets. Finish all 12 press/fly supersets, and then stop and stretch for 10-20 seconds. Then do all 10 reps of the superset, stop and stretch etc.

3. It depends on his goals, but most important thing is to eat more calories than he burns to gain weight and eat less than he burns to lose weight.

The most important "meal" is the one immediately after training. Immediately after training, he should eat 50-60 grams of carbs, and within an hour of training, 30-50 grams of protein.

Two eggs in the morning will do nothing for his training. It just forms part of his daily calorie allowance.

[peterckt]

Great......Now understand why i grow slowly on my chest. As i heard from one of my friends saying that after doing one set press/fly, you'll have to stop and stretch for 5 minutes. This was how i did before. No matter how it stress a lot, I'll try to control my endurance.
Thanks a bunch........ Saurus!!!!!

[Doug]

Originally Posted by peterckt

Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
May i know what is:
1)"tempo of reps 2-1-2":
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
Thanking you in advance for your help!!!

Mark (Saurus) has answered your questions, your friends workout supplement of two eggs will not help his training at all but will give some protein towards his daily intake, as mark said, but the content of two eggs is only approx 14g of protein, for weight training/bodybuilding he should be taking in approx 1g per lb of bodyweight. (recommended is 1.4-1.7g per Kg for strength athletes)

[peterckt]

Do you think this product work to enhance my workout? Appeton Weight Gain --->http://www.ntuchealthmart.com.sg/Pro...ProdN=HSN04G-3

[Doug]

Originally Posted by peterckt

Do you think this product work to enhance my workout? Appeton Weight Gain --->http://www.ntuchealthmart.com.sg/Pro...ProdN=HSN04G-3

I cant see how much it costs but basically it is a skim milk protein. I would go onto google and have a look at weight gain supplements, normally you can purchase 2,5, or 10kg supplements quite cheap....will last a lot longer and be cheap over the long term...

Or you make your own:
500ml (2 cups) of Skim Milk
2 scoops of Whey Protein
2 teaspoons of Natural Peanut butter
1 Banana
1/2 cup of Oats
1 teaspoon of honey

Calories approx 800, with 70g protein.

[peterckt]

Bent over barbell row? - 4 sets of 10 reps
Upright row? - 3 sets of 8 reps

[peterckt]

Chest workout:
2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
Dumbell flys 3 sets to failure , supersetted with wide pushups. (Regarding the Dumbell Flys, which one should i do>Flat dumbell flys, Incline dumbell flys or decline dumbell flys?)

[peterckt]

Chest workout:
(1) 2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
(2) Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
(3) Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
(4) Dumbell flys 3 sets to failure , supersetted with wide pushups.
According to schedule that you plan for me, refer (2) If i finish "Flat barbell press with 12-10-8-6 (are these 4 sets doing at the same weight?) , If i complete these 4 sets and move on to (3)Incline dumbell press, at this step shalll i need to add more weight? For example, if i use 30kg for the (2) and how about the weight for (3) Incline dumbell press: and etc.

Thanks for your help.............