How many times do you workout chest?
- 07-23-2008, 02:42 PM
- 07-23-2008, 11:46 PM
07-23-2008, 11:53 PM
oh and ya.. I personally do incline decline and straight on both days but I do switch up exercises with the dumbells ..around the same amount of exercises on chest days
08-01-2008, 10:39 AM
3x a week FTW
I personally love HST as well as a number of the CW workouts form his book/t-nation.com
I used to hit chest once a week and just destroy it and I got stronger every week but since I moved to full or upper/lower body WOs size has gone through the roof with strength at a steady incline.
I guess it depends on your goals; a football player may want the strength but a BB'er would look for more size/definition
08-05-2008, 08:49 AM
08-05-2008, 10:30 AM
08-05-2008, 10:45 AM
I hit it 1 or 2 times. I work a 3 on 1 off workout, unless i am sore or feel like i over trained. Then i take an extra day to recover. Works well at the moment, been workin out for 1.5 yrs very seriously without hitting any very tough platues
08-05-2008, 11:44 AM
thats good man..platues suk, i hit one a lil while back... i stopped with that low rep crap and started going balls out again, and ive seen big results, gained around .5 inches n the bicepts (in a month) .5 away from 19s
09-19-2008, 01:42 PM
09-21-2008, 12:31 PM
Im up to 2x a week of high volume bench and gpp, pushups and heavy bag work usually involves the chest as well, I do some form of that maybe 6 days a week. Initially I was sore all the time and my bench went down a bit but by the second week Im lifting more than I ever have and Im losing bodyfat.
09-26-2008, 09:32 PM
3 full body workouts modified HST. It saves time and energy. I try to hit weights every 48 hours. Any comments or suggestions?
10-03-2008, 05:06 PM
I train it 2 times a week.
3 sets each, reps go 12,8,6
Chest Press machine
Upward Cable Crossovers
10-10-2008, 10:29 PM
2 times a week usually 2 full days rest between:
day 1 is usually heavy weight/low reps
day 2 is lighter with higher reps for a good pump
10-16-2008, 07:03 PM
I train chest 3x a week, however each workout works a different part. Decline DB Press & flat flys, flat DB Press(part of circuit #1), Incline DB Press (part of circuit #2).
10-27-2008, 11:09 PM
11-08-2008, 11:23 PM
whatever im trying to bring up gets hit twice a week,everything else once. only do it for 2 months then something else gets two workouts a week
11-08-2008, 11:53 PM
A muscle belly will recover within 36-48hrs (approx). Then it which it can maintain or atrophy, thus why frequency is such a large component of hypertrophy.
1-2x for me. I'm very prone to CNS drain so multi-joint exercises like chest presses taxes me unusually hard. That said, your nervous system will have a slower time recovering from a workload than your muscles do, so listen to your body.
11-09-2008, 10:39 AM
I do it once or twice. I am doing Rippetoes Starting Strength. One week you Bench twice, one week you do it once.
11-14-2008, 04:39 PM
twice per week
2 exercises each session. Usually gironda dips plus some form of incline press. I vary reps and sets but at the moment I'm doing 3 set. Each set to eccentric failure, 10 deep breaths between sets.
11-28-2008, 12:14 PM
Question here along same lines, but with a twist.
To answer question, I have cycles between doing chest 2x/week with high volume to once per week with high intensity MAX-ot style. I have made good gains on both, and especially saw gains when swapping between them. As such, I am planning on cycling between 2x and 1x/highintensity.
Additional question though. My usual routine is above, but how would this be modified if using RPN Havoc (since this is a RPN board I guess this is appropriate here)
I would think recovery would be sped along and I could do 2x but up volume to maybe 1.5 hours instead of 1 hour? Any thoughts on if this would be too much. I dont want to ruin my cycle I have started. I know what NORMALLY works for me, but this dietary suppliment may change things.
11-29-2008, 12:11 AM
best results for me are once a week, just like leg day. But my chest day is HUGE and i think i need a week to recover. My chest day now:
- 3 sets of incline/flat dumbells each for warmup,... 5 sets on incline barbell and then 5 on flat barbell, 3 sets of inclines flys, 3 sets of flat flyes, and 3 sets of decline flyes.Then ill go do some close grip bench or mock close grip on the tricep ext. bar (elbows flared) then go back to 3 sets of cable crossovers each of the three ways. (9 more sets). Every other week ill add in super sets of machince flys or pec decs after 3 sets of weighted dips at the end. Also maybe its just me with my long arms, but more flyes in my routine have added a significant thickness then before where i prioritized presses with only flyes here and there.
Add it all up,... thats alot of fricken sets to get done in 1hr- 1hr15min, and I need a week to recover. Been doin this for about 3 months and loving it since,.... ofcourse with some changes here and there to keep my body guessing.
11-29-2008, 09:23 AM
11-29-2008, 09:10 PM
A reg chest workout at this time would look like:
flat bench: 1x12, 1x10, 1x8, 1x6, 1x4
incline bench: same set/rep #
flat flyes: 1x10, 1x10, 1x failure set
incline flyes; same set/rep #
3 sets of weighted dips
then leg routine:--->
* triceps workout if i had time (extensions or close grip)
Thats what i would usually do one day for a twice a week split, something like that, then the 2nd day, i would do maybe 3-4 set of dumbell work instead of bb presses and 4 sets on the pecdeck machine, and then with the heavier leg routine.
The difference between now and then is i am getting strength gains AND notice visible mass gains, so i think ive found the right base for my routine. Also my view on flyes is the same as squats/leg presses: go DEEP as hell!!!! Plus i have heard that guys with longer arms are more acceptable to results with flyes, i dont know how much evidence there is to support this, but the added volume of flyes has surely made a difference( in terms of shaping). Also in terms of my ego,... i threw it out years ago, so b/c of that my form now is near perfection on presses and flyes,.... slow and deep. i think that is also a key. hope this helps ya bro
11-30-2008, 01:10 PM
3x week right now on a fullbody split 5x5 with only bench and maybe som pushups variations..
I notice my chest is getting alot stronger in bench but the size hasnt changed to much. Not the best mass exc but defintly a neccesary exercise when the dumbells at the gym stops at 90lbs a
11-30-2008, 01:28 PM
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