Training Chest 2X a Week?

  1. New Member
    Stryfe's Avatar
    Stats
    6'3"  185 lbs.
    Join Date
    Apr 2008
    Age
    24
    Posts
    77
    Rep Power
    120
    Level
    9
    Lv. Percent
    8.95%

    Training Chest 2X a Week?


    Hi guys, I'm just starting to get back into working out again and loving it. However, whenever I do chest I feel as if I'm completely recovered the next day and could do it again...

    I think this may be because I honestly dont really have a chest, I'm an ectomorph I'm pretty sure, I can eat anything I want and not worry about gaining weight. I've been eating a ton lately and trying to bulk up and I've gained 6 lbs in 2 weeks which is awesome for me.

    I guess what I'm asking is, is there a better chest routine for putting on mass faster? I gain everywhere else but my chest always seems slow.

    Is it okay to train 2x a week?

    My chest routine is:
    BB Bench Press - 4 sets/6-8 reps
    Incline DB Press - 4 sets/6-8 reps
    DB Fly's - 3 sets/10 reps
    Dips - 2 sets/8-10 reps


    Please critique and offer advice. Thanks

  2. Senior Member
    nicksox15's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Oct 2012
    Posts
    2,356
    Rep Power
    2392307
    Level
    63
    Lv. Percent
    84.63%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Stryfe View Post
    Hi guys, I'm just starting to get back into working out again and loving it. However, whenever I do chest I feel as if I'm completely recovered the next day and could do it again...

    I think this may be because I honestly dont really have a chest, I'm an ectomorph I'm pretty sure, I can eat anything I want and not worry about gaining weight. I've been eating a ton lately and trying to bulk up and I've gained 6 lbs in 2 weeks which is awesome for me.

    I guess what I'm asking is, is there a better chest routine for putting on mass faster? I gain everywhere else but my chest always seems slow.

    Is it okay to train 2x a week?

    My chest routine is:
    BB Bench Press - 4 sets/6-8 reps
    Incline DB Press - 4 sets/6-8 reps
    DB Fly's - 3 sets/10 reps
    Dips - 2 sets/8-10 reps


    Please critique and offer advice. Thanks
    How long have you been back hitting it hard? Any goals besides a bigger chest? There are a ton of proven programs out there that help put on mass. And there are definitely some where you're hitting muscle groups more than once a week.
  3. New Member
    Stryfe's Avatar
    Stats
    6'3"  185 lbs.
    Join Date
    Apr 2008
    Age
    24
    Posts
    77
    Rep Power
    120
    Level
    9
    Lv. Percent
    8.95%

    I've been back for about a month and a half.

    Yes of course I have goals for everything not just one muscle group.
    What's your recommendation?
    •   
       

  4. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    328
    Rep Power
    8633
    Level
    16
    Lv. Percent
    40.05%

    It sounds like you're not actually hitting the chest itself during those workouts. Three of the four exercises on your chest day have a high potential to be dominated by your delts and triceps (any of the pressing movements) so make sure you're focused on and using the correct muscles! It took me literally years to dial in pec contraction on pressing movements.

    One thing I've found to be good before I get into a chest workout is to do some band work. If you have access to bands at your gym, loop them through your palms, then flip it over your head so it is behind you and you can do a pressing movement. Do a couple of sets of just squeezing the pec to really get a feel for the muscle that needs to be contracting.

    Even once you get to really squeezing the pec, I don't see anything wrong with training chest twice per week given nutrition and rest is where it needs to be.
    Go hard. Go heavy. Never stop.
  5. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,708
    Rep Power
    5317490
    Level
    84
    Lv. Percent
    98.97%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Add in some form of DB press; that'll make you grow
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable
  6. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.36%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Stryfe View Post
    Is it okay to train 2x a week?
    Most good routines (even for advanced men) have the big musculature of the of the body ie; legs, hips, back, surely being able to be trained 2x per week. The smaller groups like chest, shoulder, arms, can be trained perhaps 2 1/2 to 3 times alternating intensity too like a HLM.
    As far as novices, some of the absolute best routines for gaining are 3x per week and involve nearly full body training. Legs, shoulders back in one W/O. You would most likely not really want to, or have the recovered energy to train that hard again the very next day.
    Here's the thing. When I stopped focusing so much on say arms and BP's, and put strong effort into the entire body, I wanted to wait a few days before training again, (especially squats) since I was pretty beat up. I think some novices mean well in making up these splits and body group workouts, but in actuality, they are in ways not getting the most out of the big heavy standing work and the bigger hormone and systemic changes that take place when doing this heavy compound work. Along with the appetite this bigger work makes, you gain overall BW and size, pecs too.
  7. New Member
    gravitygames's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Jun 2013
    Posts
    75
    Rep Power
    133430
    Level
    16
    Lv. Percent
    99.92%

    Maybe try a flat bench pyramid routine. example 225lbs 2 sets of 8, 250 2 sets of 6, 275 2 sets of 4, 300 2 sets of 2. if thats not enough on the first day of this you not starting at the right weight and your prob not using enough if you cant get passed 6s then its to much find a lower starting point. you want this starting point perfect so when you at your 2s its tuff. the weeks you complete it move up 5 to 10 lbs( prob. for you 5 is plenty) from your starting point. if your chalenging your self and you have the endurance go back down the ladder with this from the sets of twos got to four reps , six and so on. then try incline dumbell press, flys however. ect start this with a few warm up sets of the bar for streching purpose then one to two warm ups then start with the 8 rep comfort weight whatever that maybe. the first day you do this find that perfect weight to start with that the most important thing find the perfect challenge weight. This workout helps spot your progress easily and kind of gets you siked as you see your self progress. hope this may help give it a shot!!! best of luck!!
  8. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,343
    Rep Power
    34870
    Level
    37
    Lv. Percent
    95.08%
    Achievements Activity ProPosting Pro

    Just make sure you work your rear and side delts enough to make up for the extra benching. If not you can end up like me with pec tears caused by benching with a shoulder imbalance.
  

  
 

Similar Forum Threads

  1. should I train chest twice a week ?
    By ginge205 in forum Training Forum
    Replies: 28
    Last Post: 04-16-2014, 11:39 PM
  2. Best Supplement for 2x per week training?
    By Fabulous One in forum Supplements
    Replies: 6
    Last Post: 12-13-2010, 07:05 PM
  3. Chest 2x a week to improve upper chest?
    By AldrichAStern in forum Exercise Science
    Replies: 35
    Last Post: 04-18-2006, 09:32 PM
  4. Can I train chest already?
    By frofan in forum Exercise Science
    Replies: 11
    Last Post: 02-14-2004, 09:57 AM
  5. 12 days without training chest and tri's
    By WiNgS in forum Exercise Science
    Replies: 5
    Last Post: 03-27-2003, 09:18 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in