ginge205
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Ive been training for to years an chest I lagging behind. I seem to have a v shape in it. It gets strong but never any real size. Should I train it twice a week instead of once ? Any advice appreciated thanks
Thanks for the advice and tht training u said is what ive been doing all along mateTraining chest twice per week doesn't really make sense, given that you are implying something like..
chest
back/bi
shoulder/tri
chest
legs
rest
rest
Most people recommend doing a body part once per week, but I have had nice gains from a 4 or 5 day cycle. Something like this might help to workout your body more often, as too many rest days are a waste of course.
Chest/Tri
Back/Bi
Shoulder/Traps
Legs/Abs
Rest
This 5 day cycle will workout your chest way more often, over the span of four months you will have hit your chest and every other body part 7 more times.
Just remember, to make hypertrophic gains, you need to be SWITCHING YOUR WORKOUTS. Look at plateau busting workouts anywhere on the internet. Switch what muscles you do with what other muscles, introduce pauses and drop sets, etc..
And don't workout without intensity, maybe you are just wasting your time.
Good luck
Awsome mate wht I trys to do I one week bench second week dumbells any good ?And also - about the V shape - stop benching and start throwing in way more dumbbell benches. It shapes the pec, although it slightly compromises gains, it is worth it if you are V'd up
Thanks for the advice bud. In need all the advice I can get. Any ideas on the v shapeWhen I do my four day split, I rotate with what muscle group should I work twice a week. It's been pretty effective, although I still prefer training only three days a week. Keeps me fresh, I don't get burnt out on the gym, and when I do lift, I kill my body but it's okay cause I have four days to recover
diet. also, DC training as gotten my back the way i want it. its something to look into. i rotate between about 4 different training routines throughout the year, but DC is my favorite.Thanks for the advice bud. In need all the advice I can get. Any ideas on the v shape
Loldiet. also, DC training as gotten my back the way i want it. its something to look into. i rotate between about 4 different training routines throughout the year, but DC is my favorite.
exercises that come to mind for the V shape back are T bar Rows, wide grip pull ups, over head pulls (idk what exactly they are called), DB or BB Row.
edit: my bad, i didnt totally read your first post OP. i thought u were talking about your back. haha
http://anabolicminds.com/forum/training-forum/189670-article-dc-training-2.html
U been great cheers mateGoogle 'pec shape' you will get the following advice..
Dumbbells
Use good form
8-12 rep range
Mostly genetic, hard to change
Dedicate one of your gym days to only chest
Start with incline for square shape
Hope that helps, look into it on google theres a million things about pec shape
I try to confuse them every other week so this week I will do barbell only with the normal flys next week it will be dumbell with cable crossover is that what u meanjbonez youre implying that most people work 2 muscles a day when in reality a lot of people (including myself) dont. because i feel like if you work 1 muscle a day you can hit every part which can take some time..compared to working 2 muscles and being in the gym for like 3 hours a day or just half assing each muscle. i wouldnt see any problem in working chest twice a week as long as there is good separation in the 2 days like monday and friday or tuesday/saturday etc. but on another note.. ginge how long has it been since youve like done some muscle confusion and switched up your chest workout? And since youre trying to build your chest up dont get your mind set on like "i have to use big weight to get a big chest" or anything like that do a weight that you can CONTROL on the positives And negatives and like jbonez said make sure you have good form when youre using the db's or whatever youre working out with
I am implying that most people work 2 muscles a day. Think of the contrapositive of that - that most people work each muscle separately. That is definitely not true. Theres only one way to do that, which is Chest-Back-Shoulders-Arms-Legs in any order. Then think about how many multiple muscles per day workouts there are .. hundreds.jbonez youre implying that most people work 2 muscles a day when in reality a lot of people (including myself) dont. because i feel like if you work 1 muscle a day you can hit every part which can take some time..compared to working 2 muscles and being in the gym for like 3 hours a day or just half assing each muscle. i wouldnt see any problem in working chest twice a week as long as there is good separation in the 2 days like monday and friday or tuesday/saturday etc. but on another note.. ginge how long has it been since youve like done some muscle confusion and switched up your chest workout? And since youre trying to build your chest up dont get your mind set on like "i have to use big weight to get a big chest" or anything like that do a weight that you can CONTROL on the positives And negatives and like jbonez said make sure you have good form when youre using the db's or whatever youre working out with
I normal do 4-7 reps and 4 sets basicly start at fairly heavy the go to 4 rep max any good ?i've been doing twice a week.. one day 6-10 reps and another 12-20 max reps.. the lighter workout takes less time to recover from
U didnt leave the link mateHere is an awesome article that will answer msny of your questions and is very short/easy to read
I see great progress when I train parts twice a week. Now, it's not 16 sets each time twice a week. I do like 8 or 10 but go all out twice a week. The only thing is it can make you feel tired all the time. But if you are on a cycle, I highly suggest doing twice a week trainingI think most people would argue that training a specific body part 2 times a week would be over training. I read an article in a magazine the other day talking about how your body takes a couple of weeks to realize muscles are being over trained. I've seen quite a few workouts that have chest, back, or arms worked out twice in a 7 day span. I think it's not a bad idea to train your chest 2 times a week but just don't continually do it for weeks at a time. Just my personal opinion though.
OP: I have kinda the same problem with my chest. I posted a thread not too long ago about my chest lacking other body parts. Got lots of good feedback from everyone too.
Big believer in hitting each body part twice a week also (upper/lower splits). Iirc muscle protein synthesis is elevated for 48 hours after hitting that body part ( atleast I remember reading that). If this is true it makes the most sense to hit each body part twice a week.I see great progress when I train parts twice a week. Now, it's not 16 sets each time twice a week. I do like 8 or 10 but go all out twice a week. The only thing is it can make you feel tired all the time. But if you are on a cycle, I highly suggest doing twice a week training