When you want a good all around muscular physique you need to workout every body part. I’ve been doing just that, except the only thing I’ve been having trouble with for the past year or so is trying to find ways to define my chest pecs more. I needed more work on the chest in the past, and I think I’ve finally found the right workouts that works the chest hard. Lately, I’ve been feeling my chest getting a little bigger and growing because of these workouts…

-dumb bell flies (decline or regular bench)

-cable cross over

-bench press on the Smith machine

-Various pushups

I will continue to do those. My pecs are finally getting results and shaping up a little I think. I’ll show y’all, soon so you can be the judge.

I used to disagree with bench pressing but I guess I’ll have a change of heart with it and do it more often. I don’t do those workouts every single week though ’cause that would be over training. I just do different chest workouts each week.

I may not look like a professional wrestler or an action movie star, yet, but I’m doing the best I can to improve them. I need bigger pecs so my physique can look right. I just do 3 sets to 12 reps each, and only take 30 second rest in between. I also find that useful to building muscle quicker. You want better results? Don’t rest too long in between sets. That’s how I always trained. Not resting too long in between sets, then I’m back to work.

Kev

After having working out at public gyms for the past two years now, I’ve been observing on how people do things there. It is amazing to me how rude people can be at the gyms.

Here is a short list that I’ve seen people do that are pretty crazy:

• Equipment Hogging – This is the big one. I’ve seen people take up so much time on a piece of equipment that I needed to use. Maybe a half hour or more. Why do people take so long? Maybe more than one workout on the same equipment, talking on the cell phone so long in between sets, or talking to other people, etc. This is very rude. Some people think the gym is all for themselves.
• People doing workouts in bad form – You see all kinds of people doing workouts in terrible form, but you don’t want to say anything ’cause it might piss them off and he/she might become defensive. Some people do workout in great form and some don’t, but I see too many people workout terribly.
• Doing workouts in front of dumbbell sets – You see this all the time. Guys walk up to the dumbbell set and do workouts with dumbbells in front of the set. When I need to grab dumbbells myself and I see someone working out in front of the dumbbell rack, I’d either say, “excuse me please” or I work my way around them. When you need dumbbells at the gym, grab the weight you need and do your workouts away from it, so other people can get theirs. Again, the gym is not just for you.
• People drinking not so healthy beverages – Coffee, soda, Gatorades, Snapple’s, etc. All that instead of water. You won’t get much success losing weight drinking that garbage. Sorry!
• Socializing – This is a huge problem at all gyms. People go to the gym and talking with other people for more than a half hour or maybe even hours. Hello! You’re wasting your time at the gym chatting with other people. Hey, don’t get me wrong, I enjoy meeting new people at gyms as I do meet new people at gyms once in a while, but when I’m working out, leave me alone. Your muscles are calling for your weights to be worked on, but nothing’s being done if you’re wasting time chatting with other people. Just wait until you get your workouts done, then you can chat with other people at the gym. It’s good to talk with people after your workouts, not before or during. You need your concentration. Sorry.
• Making loud noises with weights or dropping them to the floor – This is very common at gyms. Guys getting weights for barbells or dumbbells, making really loud clanging noises. This I find very annoying. When I grab the weights I need, I handle them very carefully and quietly, so they won’t make noise. The noise distracts other people working out. People dropping weights to the floor by accident happens often too. If the weight is too heavy for ya, get a spotter. Dropping heavy weight can damage the gym floor work, of course, people can’t think about that. Even worse you could get injured. Drop weights on your foot, you’ll be wearing a foot cast for a couple of months. Don’t want that do ya?
• Benchers never using a spotter – You see this all the time. Guys benching without a spotter. Just because you have a lot of experience in bodybuilding and know what you’re doing, still doesn’t mean an accident will happen.
• People staring – When I work out, at the public gyms, I get a lot of stares. Seriously. Not sure if they are admiring my physique or admire how I do things or they’re just jealous eyes, but the staring is kind of bothersome and distracting. I don’t stare at other people working out ’cause I concentrate on my own thing.

I can think of plenty of more, but public gyms can be crazy. People like to use the gym as their own personal playground but not me. I go there to get in shape and to get ripped. That’s all I go there for.

Kev

In facebook and other blogs, I just love it how people waste all this time doing all these ab exercises like sit ups, crunches, planks, etc. thinking that’ll give them the sexy washboard that a lot of people are dying for lately. I’m not afraid to say that is one of my goals in fitness too, to get a full visible six pack or maybe even an 8 pack. I try my best to tell people that the only way to get a visible six pack is lower the body fat that’s covering it, by doing two things: 1) Good nutrition 2) Plenty of cardio. That’s it. If you can eat healthy most of the time and do lots of cardio like 1) Running 2) Biking 3) Jogging or 4) Cardio machines at the gym, then you’re on your way to losing body fat. That’s the only way to get abs, period.

There are people in facebook that think they can eat what they want and drink all the alcohol they want, yet, they are doing all these ab exercises, and totally ignoring the healthy nutrition and cardio. People are weird like that. No wonder people fail at getting the six pack abs.

If you want the six pack, you have to change your eating style for good. You have to avoid sugars, high calories, fatty foods, fried stuff, etc. It is still okay to get off the diet and cheat, but make sure it’s on the weekends only like I do. I eat a strict nutrition during the week and on weekends I eat what I want. People also mistakenly call this a “diet”, when it should be called a “Clean nutrition”.

I’m pretty sure, I’m right. I think I have the full visible washboard, I’m pretty sure I’m just about there. I’m going to post new progress pics soon to prove it. Maybe sometime next month.

I’ll admit it, that another reason for the muscular body is I’m hoping to attract more chicks. Women like muscles on guys, so getting the washboard might help more women to check me out when I’m shirtless in the Summer time. It’s normal, because that’s why everyone wants the washboard to look sexy.

Just eat right and do a lot of cardio, then you’ll get there.

Kev