Improvements to Chest Routine

[NurseGray]

Here is a copy of my current chest routine. Give me some feedback. Should I add any sets or change the rep ranges? Add or take away any of the volume? Please keep in mind this is in a home gym with limited equipment.



Exercise Name
1RM
Lifting Logs

Barbell Bench Press
320.67
Set 1 : 195x12
Set 2 : 235x10
Set 3 : 260x7
Set 4 : 265x4

Barbell Incline Bench Press
222
Set 1 : 145x12
Set 2 : 165x10
Set 3 : 175x8
Set 4 : 185x6

Barbell Decline Bench Press
221.67
Set 1 : 145x12
Set 2 : 165x10
Set 3 : 175x8
Set 4 : 175x6

Dumbbell Bench Press
82.33
Set 1 : 50x12
Set 2 : 60x10
Set 3 : 65x8
Set 4 : 65x6

Dumbbell Incline Bench Press
72
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 50x8
Set 4 : 60x6

Dumbbell Decline Bench Press
72
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 50x8
Set 4 : 60x6

Dumbbell Fly
50.67
Set 1 : 20x12
Set 2 : 30x10
Set 3 : 40x8
Set 4 : 40x6

Dumbbell Incline Fly
40
Set 1 : 20x12
Set 2 : 30x10
Set 3 : 30x8
Set 4 : 30x6

 

[smike]

Wow

 

[NurseGray]

Is this a good wow or a look at this idiot wow?

 

[smike]

I don't know you or anything about you, so i wouldn't call you an idiot.

I believe that you have too much volume and variety.
5 sets of bench
4 sets incline
And 3-4 flyes
Should be enough.
Except if you are on a mega cycle and you can handle more volume but not 30+ sets.

 

[Goliath1]

. I'm guessing your intensity needs to be boosted..

 

[NurseGray]

Give me some changes you would make what can I cut. I feel if I don't do high volume I'll loose the hypertrophy.

 

[smike]

Hypertrophy comes from food.
Again, for me, three exercises

Bench
Incline
Flyes

Or you can try 5/3/1 boring but big.

Now i'll shut up and let the more knowledgeable guys give more info.

 

[RegisterJr]

I agree that you're doing quite a bit of volume that isn't necessary.

Smike posted a good option. I surely wouldn't do the same thing every week though.

Maybe pick 3-4 ex's a week, alternate which ones you do in which order, and change up your rep ranges, pauses, etc.

Tomorrow I'll be doing DB presses x8, increasing until I can't hit 8 anymore, explosive reverse banded bench x5's, reverse banded inclines x6's, and reg bench x15's (or something similar).

No need to do every chest exercise in the gym.

 

[NurseGray]

So we can all agree that decline isn't a necessity.

 

[NattyForLife]

. I'm guessing your intensity needs to be boosted..

^^^^this! If you can do that many sets, your either not pushing yourself or the weight isnt heavy enough! Probably both though!

 

[RegisterJr]

So we can all agree that decline isn't a necessity.

Yes, and it can also be quite taxing on the shoulders.

 

[NurseGray]

All good ideas thanks guys

 

[NurseGray]

If I decrease my number of sets should I increase my rep range?

 

[smike]

No.

 

[turff49]

So we can all agree that decline isn't a necessity.

I'd say the flat bench isn't a necessity every week.
To increase bench, work on DB inclines and DB declines. Then do dips, leaning forward so the dips target the pecs more than the tris. Do flat DB presses every 2 or 3 weeks. Add flies in every other week or if your gym has a pec dec do those(doesn't stress the elbows).

 

[RegisterJr]

If I decrease my number of sets should I increase my rep range?

No. Increase weight, play with tempo. There I no reason who can't demolish your pecs in just a few(er) sets.

I'd say the flat bench isn't a necessity every week.
To increase bench, work on DB inclines and DB declines. Then do dips, leaning forward so the dips target the pecs more than the tris. Do flat DB presses every 2 or 3 weeks. Add flies in every other week or if your gym has a pec dec do those(doesn't stress the elbows).

Good stuff here too.

How long have you been lifting OP?

 

[NurseGray]

Ok I made some changes and will implement them tomorrow. I will post a log and let you guys know how it went.

 

[RegisterJr]

Ok I made some changes and will implement them tomorrow. I will post a log and let you guys know how it went.

Foe sure man. Post up a log in the training forums and link it here. I'd gladly follow your progress.

 

[NurseGray]

Total newb question but I am fairly new to the forum. How do i go about linking a new log

 

[RegisterJr]

Total newb question but I am fairly new to the forum. How do i go about linking a new log

By phone or PC?

 

[NurseGray]

By PC

 

[RegisterJr]

After starting a log, just copy the link in the browser and post it here.

If you're too new to post links, PM it to me and I'll post it for you.

 

[NurseGray]

Got it thanks. Sorry its been a long day just took me a minute to figure it out.

http://anabolicminds.com/forum/workout-logs/255366-nurse-grays-bodybuilding.html#post4623948

 

[NattyForLife]

By phone or PC?

How do you do it by mobile?

 

[RegisterJr]

How do you do it by mobile?

On tapatalk hit the "..." In the top right corner, then "share".

In AM app, there is an upside "^" on each post. Tap it on the first one and hit "share".

 

[HIT4ME]

I think the advise you have been given is spot on. Increase intensity and decrease volume. You should be seeing small amounts of progress on each workout....I always feel that a 1 rep increase is good progress. 2 reps is awesome. 3 reps is unbelievable. Once you hit the upper end of your rep range, add 5-10 pounds and do it all over. If you can gain 3 reps/workout you are doing great.

Personally, I have seen the best improvements when I'm not even benching. My best workouts have been like this:

Incline Dumbbell Flyes - 1 warm up set and then 1 set to absolute failure
Incline Dumbbell Bench Press - 1 set to failure.
Dips - 1 set to failure.

Sometimes I experiment with 2 sets of each exercise - so I get 3-6 sets for my chest/workout. Depending on frequency and intensity, this should be plenty for most people, IMO. But I also believe in lower volume than most....