too much chest work?

Page 1 of 2 12 Last
  1. Question too much chest work?


    On my chest days I do my regular 5x5 of bench with weight increments increasing every workout, I then do machine flyes 2 sets 8 reps first 6 reps 2nd heavy as possible for a really good stretch, then I do machine decline 2 sets heavy as possible 8 reps first 6 reps second for shaping bottom of chest. And then I recently added bench press lockouts 2 sets 8 reps first 6 reps second heavy as possible because I've heard that this adds massive strength to ur flat bench. My goal is not so much size even tho I do want more my goal is more strength on flat bench my 1 rep max is currently 285 I wanna hit 315 by the end of this year. Am I over working? And if so what should I remove so that I can keep the lockouts for the strength increase


  2. No you are not doing too much. However your workout is certainly missing an incline movement. If you want to get stronger at flat bench I recommend DB flat bench.
    •   
       


  3. I heard dumbell benching does not transfer over

  4. DB and BB flat bench are two totally different things. i can do 115 pound DB for a good month then go back on barbell and ive lost about 15 pounds on bench. what i am currently doing is every other week doing BB then DB alternating. week 1 BB, week 2 DB ...etc. so far i like it
    Iron Forged Nutrition Rep

    use code "R1balla" to receive a discount

  5. 5x5's success is really in its abriviated format. Adding all that additional work may not be helpful. If you do not see gains, try cutting back.
  6. purebred
    purebred's Avatar

    Rows and Overhead Presses are critical for maintaining proper muscle balances. Progressively increasing your #'s in these exercises will reflect in your performance on each individual exercise. Basically, get strong in your OH Presses and you'll see you'll be able to bench more and so on and so forth.

  7. Well since I started implementing these other workouts I have noticed a change in overall shape and size of my chest and I can control the pecs a lot better

  8. If your goal is to increase your max bench, you need to do back work.

  9. I've taken into consideration what was said about my lack of incline movement. I have decided to replace my machine flyes with incline dumbell flyes. Is this a good idea?

  10. You're worried about strength and you add in DB flys? If you want a bigger bench, then you need to add in a lot of heavy back and tricep movements while diligently attacking your rear delt/mid-trap region.
    M.Ed. Ex Phys

    •   
       


  11. I want a bigger bench but I also want to adequately work my chest. I don't want any part lagging behinfd

  12. Quote Originally Posted by bi0hazurd View Post
    I want a bigger bench but I also want to adequately work my chest. I don't want any part lagging behinfd
    You really need to determine if you want strength or aesthetics and go after that for an extended (years and years) period of time.
    M.Ed. Ex Phys


  13. Hey man I kno its possible to do both.

  14. Quote Originally Posted by bi0hazurd View Post
    Hey man I kno its possible to do both.
    Not really. They are completely different physiological processes. I'm not saying that there will not be some crossover, but they cause different types of hypertrophy.
    M.Ed. Ex Phys


  15. Quote Originally Posted by bi0hazurd View Post
    Hey man I kno its possible to do both.
    Yea, it is, but its beyond worth doing in my opinion. I usually focus on looks/shape for a few months then a month or a little more on strength.
    You'll grow on the strength routine but not as quickly and maybe not with the shape your looking for.

  16. So there is no way to be big well shaped and strong?

  17. Quote Originally Posted by bi0hazurd View Post
    So there is no way to be big well shaped and strong?
    Depends on your definition of "well-shaped." Will training similar to a PLer give you all the nuances and definition of a BBer? No, but you will have strength and unmatched thickness.
    M.Ed. Ex Phys


  18. Isn't that why u bulk then cut?

  19. break the BP into different parts.

    ex...

    like the first part of the lift, when the bar is comming off your chest you can use a wider grip than normal to work it.

    for the middle portion you can do board presses depending on where you get stuck

    for lock out you can do floor preses.

    of course assistance exercises like rows / dips n other crap will help the BP.
    Serious Nutrition Solutions

  20. Quote Originally Posted by bi0hazurd View Post
    Isn't that why u bulk then cut?
    That's a BBing mentality. Honestly, how long have you been lifting?
    M.Ed. Ex Phys


  21. Your not training for strength like you say you want to. Break your workouts up into max effort days and dynamic movement days. Its kinda like politics...if you try to make both parties happy, you will fail. Either go with the left or the right. That way atleast some people are happy. With that said, concentrate on getting strong OR building well shaped muscles. I feel that kettle bell exercises carry over nicely for me...something to consider.

  22. I also find that when i return to muscle building routine, im bigger than i was before and more dense. I can also workout with heavier weights than before. Cycle your training like 6 months PL and 6 month BB if you would like and i think you will be very happy with the results!

  23. I've been working out since I was 13 so 5 years now. I'd honestly have to say that with a real routine like 5x5 I've only been working out for about a year. I've seen great gains in strength and size since starting 5x5 and modifying my diet. I do wanna look good tho so I add in certain iso movements for the parts of my body that are lacking size and shape.

  24. Honestly, if you're more concerned with the size of your biceps, then you should focus on that rather than strength numbers.

    The closest thing to what you want would be DC training, but you're nowhere near ready for that.
    M.Ed. Ex Phys


  25. How do I get ready for doggcrap?

  26. Quote Originally Posted by bi0hazurd View Post
    How do I get ready for doggcrap?
    About 5 more years of work, patience, and dedication.
    M.Ed. Ex Phys


  27. What would be the difference between me starting DC now and in 5 years. If I follow the instructions

  28. Quote Originally Posted by bi0hazurd View Post
    What would be the difference between me starting DC now and in 5 years. If I follow the instructions
    It's not something for lifters with relative inexperience. Gauging from your posts (which are generally about the same topic), you're still relatively inexperienced.
    M.Ed. Ex Phys


  29. Yea but isn't DC a specific routine. If I follow it by the letter what would be the difference

  30. Quote Originally Posted by bi0hazurd View Post
    Yea but isn't DC a specific routine. If I follow it by the letter what would be the difference
    Jesus....

    Nevermind.
    M.Ed. Ex Phys

  

  
 

Similar Forum Threads

  1. Flat bench to the chest or couple inches above chest...
    By bbillcee in forum Training Forum
    Replies: 31
    Last Post: 07-02-2008, 07:30 PM
  2. good work outs for chest and abs
    By williamszues in forum Training Forum
    Replies: 0
    Last Post: 02-11-2008, 06:43 PM
  3. How can you work out your chest without a weight bench??/
    By bishop17 in forum Training Forum
    Replies: 10
    Last Post: 08-04-2007, 12:35 AM
  4. All barbell work for chest?
    By spatch in forum Training Forum
    Replies: 2
    Last Post: 06-26-2006, 04:07 PM
  5. Chest exercises that don't work shoulders?
    By The Doberman in forum Training Forum
    Replies: 5
    Last Post: 10-04-2005, 01:40 PM
Log in
Log in