Chest 2x a week to improve upper chest?

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  1. Chest 2x a week to improve upper chest?


    Would it be too much of overkill to do chest twice a week to improve my upper chest? How about during a cut?

    Instead of doing my regular shoulder/tri days, I'm probably going to do 8 sets of incline (barbell/dumbell), then military press at the end before moving on to triceps. Would this help my lagging upper chest or would it be borderline overtraining? That would put my total sets of chest to about 18 or so per week.


  2. it's overkill, especially during a cut. if you were bulking i'd suggest (if going with chest twice/wk) going heavy one day and lighter the next. for example, monday do 5x5 or 4x6 on regular incline barbell, then do some incline dumbell 3x6. later in the week add some incline dumbell or cable flys, speed bench, or add bands. it's easy to overtrain your chest so make sure you are giving it time to heal and not continuously applying twice/wk chest workout every week. there is a whole thread that talks about what is the best exersice for chest development, i think incline dumbell was in favor. by adding the military press at the end you would be taxing the shoulders more then the chest, so i would take that out.
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  3. Bah! You should do EVERY bodypart twice a week with lower sets I say! Obviously it's all indiviualistic, but my strength and growth went threw the roof when I got away from once a week per muscle.

    Try out 10-12 sets TOTAL per week/muscle, split into two days. The more you stimulate and repair, the more you grow.

    EDIT: just saw you were cutting... well then, don't rule this out, but make sure preworkout meal is fine-tuned and perhaps take it a touch easier until you find your comfort zone.

  4. I do about 12-15 work sets for push, pull and legs each week. I don't think in terms of bodyparts but rather movements. This is split up over two workouts for each area. I rarely go to failure.

  5. I say to use it as a shock every 3-4 weeks...although you should not expect your strength to be completely normal especially towards the later sets
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  6. It has been good for me, just make sure you keep the volume reasonable and you're okay. Some do much better hitting each muscle once a week though so experiment with it and good luck.

  7. we've been talking about push/pull splits for a while now.
    I perform a push day twice per week and a pull day twice per week.

    You can see my workout schedule that I attached as a jpeg. I don't go to failure, and I use my head when working out. this is just my guideline. When I deadlift I don't do leg curls and as many back exercises. I don't deadlift and squat twice per week either, I switch that out accordingly or else my knees would fall apart. I also do either 2 sets Arnold Press or 2 sets BB overhead press, so thats a little off on the chart.

    Same thing with Abs and calves, I switch the exercises around a bit too to hit different areas.

    If I need an extra day and can't finish all four routines in a week I'll give myself some more time to rest.
    Attached Images Attached Images  

  8. I think 18 sets a bit much for chest. I like hitting chest on two days for about 5 sets. Again no one can predict on you will react so best thing to do is give it a try and see if it works. If it does great if not then switch it up, either way you'll have your answer.

  9. Quote Originally Posted by exnihilo
    I do about 12-15 work sets for push, pull and legs each week. I don't think in terms of bodyparts but rather movements. This is split up over two workouts for each area. I rarely go to failure.
    ex - is this typical of powerlifters? Not going to failure so you guys can train more frequently?
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  10. Quote Originally Posted by CEDeoudes59
    ex - is this typical of powerlifters? Not going to failure so you guys can train more frequently?
    for me anyway, not going to failure keeps from destroying the CNS so i can continue to lift heavy each day and continue to see strength gains.

  11. failure is simply defined as: complete muscle fatigue? not being able to complete the set (or lift the weight) without assistance, is that correct?
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  12. i found that working my chest twice a week works well for me ...but i do switch it up and work it once a week as to not over work it and i also do with with bi/tri's also ...

  13. edit:sorry double post ....

  14. Quote Originally Posted by CEDeoudes59
    failure is simply defined as: complete muscle fatigue? not being able to complete the set (or lift the weight) without assistance, is that correct?
    No. Most say that failure is when you lose good form.

  15. I disagree with training twice a week for lagging bodyparts. Unless you have tremendous natural or supplemented recovery, additional training sessions could be significantly detrimental to hypertrophy.
    If you're talking about powerlifting and strength, then I believe the heavy session and light session technique works best.

  16. Work your chest 3 times in 8 days with lower total sets but still high intensity.

  17. I went from doing chest once a week at about 12 work sets to twice a week with about 10 work sets and am seeing growth already. I know overtraining is an issue but I just can't imagine only doing 5 or 6 sets for a workout.

  18. You can try using reverse grip bench presses. Supposedly, there is a 27% increase in upper chest fiber recruitment (compared to flat bench).
    If you train 2X weekly (chest), one of those times you could take 2-3 sets out of flat bench and do them reverse grip (this would be in addition whatever extra work is going into developing the upper chest.

  19. I do chest 2x a week due to shoulder problems. I do heavy incline db early in the week and flat bb later in the week. 3x10/8/6-8 on incline db and 5x5 on flat bb. Every few weeks I do hammer strength incline and flat. I throw in flyes on either one of those days. Seems to work pretty well for me... So chest combined is about 11 total sets...

  20. In the past I have done chest 3 times a week, 1 exercise on each day. The rep ranges were 10 by 3, 4 by 6 and 6 by 4. However, this was with a 6rm, 8rm and a 6 rm respectively, so I never went to failure. It worked great, best developments I have ever had. I currently train chest 4 times a week. My first day is a Max Effort day, volume is low and intensity is high. I work up to a heavy triple then my single max without missing. Next workout I do a 4x6. I have an off day then next work out is something else for a 5x5. The last day I do some flys or pullovers for 2x12-15, mainly for aerobic purposes. I have yet to see how this goes in the long run, but so far I am impressed. Waterbury has people work every muscle 4 times a week with his high frequency programs. As you can see I do probably 16 to 18 sets, but I avoid failure at all times and do fairly low volume at once.

  21. If the body part is not responding it may be an indication that you are already training it with too much volume and or frequency so throing more volume at it will most likely not help. You may actually want to lower your current volume and allow for more rocover time but increasing the amount of days off between workouts.

  22. Which is exactly why I reccomended splitting the chest routine up so frequency is higher and volume is the same.

  23. The higher frequency will cut into recovery time and will negatively impact results. If you do not allow for recovery there is no way that any growth will take place as you must first recover from the workout and then grow.

  24. It depends how many working sets you do and how often and what rep range you're training in. If you're going for maximum strength in the 1 to 3 rm area, you could train chest 2 to 6 times a week because limit strength training doesn't cause much cross sectional damage, it mainly stresses the CNS. This is why you train lower volume at once with this method, like 1 exercise per workout, like I was trying to say. If someone is training for functional or structural hypertrophy in the 6 to 8 or 8 to 12 rep range, the max they want to train a week would be 2 times due to the heavy amount of cross sectional damage. The only disadvantage to this is that training in this range doesn't involve much cns adaptation or motor unit recruitment so you periodize both. For really good results it would be smart to alternate accumulation and intensification phases using structural hypertrophy and limit strength/functional hypertrophy. This would help the body learn to fire more motor units during a movement, build strength, add myogenic tone and cause serious cross sectional muscle hypertrophy. So yes it is possible to train more frequently without overtraining, you just have to know how many sets to use and in what range

  25. I guess you could train as often as you would like but that does not mean you will see results. The simple matter of the fact is that in order to stimulate growth you must train at a very high intensity, and if you are training that hard your training must be brief and infrequent so that you do not over train. In addition it is not possible to train very hard for a very long period of time, case in point look at a sprinter and a distance runner.

  26. Ya, that is why you alternate intensification and accumulation ala Poliquin or Thibadeau. Not see results? Are you kidding? For training limit strength, the more often the better, why do you think o lifters lift twice daily sometimes. But you can't do 50000 sets, you have to drop total sets. When training for all out limit strength during an intensification phase, you could theoretically do this for 3 to 4 weeks depending on intensity and frequency. I would like to know how doing heavy triples, doubles and singles would not be intense? With limit strength training, the CNS is taking the bulk of the work, not the actual fibers themselves, therefore fiber breakdown is lower than normal. You can doubt me all you want, but if you read text by O lifting coaches, Poliquin and Thibadeau, you will find the same answer. When training for limit strength, frequency is important, but volume must be lowered accordingly per session. It would be smartest to do an intensification phase to develop a greater cns capacity and increase limit strength, then follow it with a less frequent but more intense accumulation phase which targets training in a higher rep range with the goal of breaking down tissue. A lot of people fail to do this and spend all their time doing high volume sarcoplasmic work, which is less than ideal. Doing so leaves you with less fiber density, myogenic muscle tone, strength, and CNS efficiency. It is also possible to do splits that train both simultaneously or by alternating week or by using the pendulum method. Overall, it is important to stimulate all the rep ranges to get the advantages of the different training intensities and levels. You are wrong by saying intense strength training should be infrequent. I'm sorry buddy, but if what you were saying was true, o lifters would train once or twice a week, which is the furthest thing from the truth, and they are probably the most efficient strength wise of all lifters. To stimulate the maximum amount of growth, train in all ranges using intensification and accumulation phases. I can provide you links to articles on the topic if you want, but HIT is pure bull**** and an illogical way to train for maximum strength. You can train just as intense using the methods I described and avoiding failure to aide in recovery and become more neurally efficient in the process, which will transfer over to all types of lifting. I really would like you to disprove the information I have just divulged or give it a try and you will realize this high intensity training in non functional range garbage is incredibly inefficient and draws out a simple process and yields less results. It is misinformation like this that people read and then become scared of training properly in the right rep ranges to actually see maximum benefits.

  27. There are some studies with guidelines on hypertrophy-research.com for training based on large volumes of data, and they seem to point to training each bodypart twice per week, 4 sets per workout with ~85% of your 1rm, going near failure and resting about 3 minutes between sets as the optimal protocol. That is pretty close to what I do, so I can say it does indeed work well

  28. Yup, not surprised there, but semi suprised on why only twice a week. This type of training will increase fiber density and function, rather than increasing sarcoplasm and producing non functional muscle.

  29. Training as often as you are reccomeding here does not allow enough time for recovery let alone growth unless a person is a genetic freak, on a ton of stuff or both. You must realize that all you do in the gym is stimulate the body's growth mechanism and once you have done that with intense exercise you need to get the hell out, recover and then grow. You must realize that mucle growth is mearly a defensive respone to a stress(weight lifting) much the same way a suntan is in response to exposure to the sun. training to often will result in overtraining much like over exposure to the sun will result in damage to the skin (a burn or worse). I use that example because they are both adaptive responses.

  30. Quote Originally Posted by phil216
    Training as often as you are reccomeding here does not allow enough time for recovery let alone growth unless a person is a genetic freak, on a ton of stuff or both. You must realize that all you do in the gym is stimulate the body's growth mechanism and once you have done that with intense exercise you need to get the hell out, recover and then grow. You must realize that mucle growth is mearly a defensive respone to a stress(weight lifting) much the same way a suntan is in response to exposure to the sun. training to often will result in overtraining much like over exposure to the sun will result in damage to the skin (a burn or worse). I use that example because they are both adaptive responses.
    TOTALLY DISAGREE
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