I posted on here a few weeks ago about Pecs. I got a lot of great advice and feedback and wanted to update what changes I made and seek opinions/advice again.
I was shooting in the dark, doing my own thing at home - but after reading everyone’s advice, I finally made the decision to join a gym and I also opted for the personal trainer for a few months to help me make sure I am doing things right and on the path to meet my goals. We all have a favorite muscle group. Mine is Pecs. I want huge massive pecs and I am willing to do the work. I don’t expect easy solutions and I am dedicated. That being said, here is where I am at (the pec routine my trainer has set up for me)
I work Pecs 2x a week with the following routine
Dumbbell Press (45 x 15, 50 x 12, 55 x 10, 60 x 8). I started out at 40 pound dumbbells and have pushed to 60 in just two weeks . .and will continue to push the weight up.
Incline Flys: (25 x 15, 25 x 12, 30 x 10, 30 x 8). Trainer said not to go much higher than 35 lb on these.
Kg Ball press (35 x 20, 40 x 20, 45 x 20, 50 x 20)
I know that workout is only part of it, rest, diet, etc is also just as important.
By body fat was 24% a month ago. Weighing 210, with 159 lean mass - according to the scale that they had in the gym. I know BF is probably slightly higher since that really only measures lower body, but at least it’s a starting point to see where I go. Yes, I know that I have some fat to lose too but I am hoping to lose fat while building muscle (This has been working so far for me, as I have lost over 40 pounds and have pretty decent bicep/tricep growth).
I eat about 2,600 calories a day and try to get about 200g of protein. I do drink about 3 or 4 shakes because it’s hard to get 200g in 2,500 cals. . . but I do eat chicken, eggs, fish, shrimp, veggies. Not a whole lot of fruit .but I do get carbs from oatmeal, and other stuff.
Yes, I do a full bodybuilding workout 5 days a week set up by my trainer and we stick to it. We do chest 2x a week because I noted that was my area of most interest.
Any further suggestions? This is for pecs only . . . I am looking for suggestions or pointers on what else I can do.