Chest twice a week

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    Chest twice a week


    K so me and a friend had a argument on wether I should lift for chest twice a week my chest is lacking due to a shoulder injury from oct last year and I hate it my friends argument is that twice a week is too much but my argument is that spacing 3/4 days apart should be fine I'm also currently on test e 600 or 300x2 per week my current routine is back chest legs rest day usually abs day or basketball arms rest day my chest routine goes incline x5 flatx5 dips and a set of flies I ladder from light to heavy weighing 185ish with shorts shoes shirt max incline 185x 8 flat 205 on flat dips I use body weight scared for shoulder cable fly flat 30,25,20,15 yest was 1 st day of week 4 on test

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    2x/week is not too much especially if you're on cycle.
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    Quote Originally Posted by Rodja
    2x/week is not too much especially if you're on cycle.
    How would u suggest I incorporate it into my routine I should also say I still sometimes get pain after working out in shoulder from it swelling
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    Quote Originally Posted by cracker22 View Post
    How would u suggest I incorporate it into my routine I should also say I still sometimes get pain after working out in shoulder from it swelling
    Two things: rehab your shoulder and then use better technique.
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    Quote Originally Posted by Rodja

    Two things: rehab your shoulder and then use better technique.
    It's gotten a lot better I had to bench light for 3 months now I use the power lifter rule shoulder blades pinched it also seems to get better worse with weather when it was raining colder it was hurting all week as soon as it got warmer no pain
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    Quote Originally Posted by Rodja

    Two things: rehab your shoulder and then use better technique.
    Exactly this...
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    Quote Originally Posted by napalm

    Exactly this...
    What do you guys suggest but today no pain
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    Quote Originally Posted by cracker22

    What do you guys suggest but today no pain
    I suggest that you go to elitefts/YouTube and find their 'so you think you can bench' series. Everything you need to know is there. In the meantime: keep your upper back tight, maintain the arch in your back and keep your elbows tucked in.
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    Quote Originally Posted by napalm View Post
    I suggest that you go to elitefts/YouTube and find their 'so you think you can bench' series. Everything you need to know is there. In the meantime: keep your upper back tight, maintain the arch in your back and keep your elbows tucked in.
    This should be the answer for every bench question asked. Ever.
    Don't worry, man, someday I'ma be nobody too.
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    k thanks checking the video now
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    As long as you have around 72 hours between lifts you should be alright as long as your getting enough sleep and nutrition. When I was doing GVT I did everything twice a week. Back and chest, trust and bis superset day1, legs and traps superset day2, off 3, then just chest and tris day4, just back and bis day 5, and just legs day 6, day 7 off. Did it for three weeks no problem....actually gained some size quick.
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    Yea I'm going to do a Monday split back then chest after rest though tues legs wed shoulders thurs off fri chest back sat arms gonna mess around with number of sets on arms shoulders to avoid possible over train
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    Also I have a lacking chest currently I incline press like a power lifter 3-4 warm up sets 3 working sets of 5 reps I try not to go higher weight that restricts me from that rep range but flat bench I hit like a body builder around 4 sets for 8-12 reps then I do chest dips and finish with flies does this sound solid to gaining size and strength?
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    Quote Originally Posted by cracker22
    Also I have a lacking chest currently I incline press like a power lifter 3-4 warm up sets 3 working sets of 5 reps I try not to go higher weight that restricts me from that rep range but flat bench I hit like a body builder around 4 sets for 8-12 reps then I do chest dips and finish with flies does this sound solid to gaining size and strength?
    Strength = maybe, depending on % of 1rm that you're working with

    Size = food
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    Quote Originally Posted by napalm View Post
    Strength = maybe, depending on % of 1rm that you're working with

    Size = food
    + recovery.

    Most of it is going to depend on how well you grow/recover between training sessions. 2x a week is too much for me, but you may be able to swing it.
    Don't worry, man, someday I'ma be nobody too.
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    Well I'm going to try it . I'll update 2 weeks into program which starts Monday it's all due to the shoulder injury the 6 month recovery made me loose alot chest wise and it's wired because I o ly felt it on front presses flat bench incline or military press kind of in rear delt but hopefully now at 100% I can get some real gains in
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    Also have read logs and routines where people did a heavy low rep day then later in week a moderate high rep day later in week. Ex. Monday lower heavy, Tuesday upper high rep, Wednesday off, Thursday lower high rep, Friday upper heavy low rep, Saturday and Sunday off.
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    My on cycle routine
    Mon chest&back high weight low rep
    Tues legs high weight low rep
    Wed shoulders arms
    Thurs off
    Fri chest&back low weight high rep
    Sat legs low weight high rep
    Sun off
    And I throw in abs 3 times a week. Works for me.
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    Quote Originally Posted by LikeMike
    My on cycle routine
    Mon chest&back high weight low rep
    Tues legs high weight low rep
    Wed shoulders arms
    Thurs off
    Fri chest&back low weight high rep
    Sat legs low weight high rep
    Sun off
    And I throw in abs 3 times a week. Works for me.
    I'll try that out
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    Quote Originally Posted by LikeMike
    My on cycle routine
    Mon chest&back high weight low rep
    Tues legs high weight low rep
    Wed shoulders arms
    Thurs off
    Fri chest&back low weight high rep
    Sat legs low weight high rep
    Sun off
    And I throw in abs 3 times a week. Works for me.
    Hmm I may actually try that out
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