Poll: How many times do you workout chest in a week?

How many times do you workout chest?

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  1. Quote Originally Posted by DreamOfWeight View Post
    youll see more gains if u work chest at least twice a week. all u need in my opinion is at least 2 days rest, then on the third day u can rise again
    Would you keep the same number of exercises on both days?


  2. Quote Originally Posted by lonewolf0420 View Post
    Would you keep the same number of exercises on both days?
    Ya if u want... I try to go heavy for around 12-15 reps per set... In the begening of the week u can go heavy/low reps then at the end of the week u can switch it up and go lighter and hit higher reps... U really have to find what works for u. Sometimes u have to listen to ur body and not push yourself too hard.. Don't forget this is a lifestyle, not a race.... And if once or twice a month u feel like ur pushing to hard, don't be afraid to take a day or two off... It will keep u fresh and mean.. Just keep switching it up and u will find ur groove!
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  3. 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

  4. 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

  5. How many sets are you guys completing in each chest session?
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  6. 3 - Because I do HST.

  7. 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

  8. 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

  9. Quote Originally Posted by CryingEmo View Post
    If you're like 99.9999999999999999% of people I see in the Gym, you train chest every 2-3 days. But that's all you train, and all you do is flat bench, and all you worry about is how strong your flat bench is....
    lol yep everytime i see these people every couple days and all they do is chest. im thinking wtf everytime he is here he is doing chest, thats all he does? LOL

  10. 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.

  11. 3 full body workouts modified HST. It saves time and energy. I try to hit weights every 48 hours. Any comments or suggestions?

  12. I train it 2 times a week.
    3 sets each, reps go 12,8,6

    Incline Bar
    Flat DB
    Chest Press machine
    Upward Cable Crossovers
    Dips.

  13. 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

  14. 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).

    ~GX

  15. Quote Originally Posted by CryingEmo View Post
    If you're like 99.9999999999999999% of people I see in the Gym, you train chest every 2-3 days. But that's all you train, and all you do is flat bench, and all you worry about is how strong your flat bench is....
    sorry dood i was training for a powerlifting meet
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  16. 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

  17. 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.

    KM
  18. True74Seneca
    True74Seneca's Avatar

    I do it once or twice. I am doing Rippetoes Starting Strength. One week you Bench twice, one week you do it once.

  19. 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.

  20. 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.

  21. 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.

  22. Quote Originally Posted by brk_nemesis View Post
    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.
    Wow, that is some massive volume. I would say that if your working out like that once is certainly pleanty!! Have you tried it the other way? ---> splitting workload bwtween 2 days? If so, hoow did/didn't this work out for you. Reps for detailed post.

  23. Quote Originally Posted by jeffh3c View Post
    Wow, that is some massive volume. I would say that if your working out like that once is certainly pleanty!! Have you tried it the other way? ---> splitting workload bwtween 2 days? If so, hoow did/didn't this work out for you. Reps for detailed post.
    yes i used to do a twice a week split in the first year of college up to about 1.5 years ago( now in my 4th year of college). One day would be a heavier day with light leg work. The other would be a lighter chest day with heavy leg work. I would do this for 3-6 months, then go to 2 FULL chest days a week, with legs also being 2 days a week, and i would do that for about 3-6 months and change again. In all that time i did make gains, esp while on cycle of course, but it was mostly strength and i wasnt really seeing the "mass" difference i was really expecting. Also, ive had a big chest since highschool b/c like a few others on here, i deposit more fat in the lower chest which makes me look as if i can do a 500lb press, lol ( Ive never been fat,then i was tall, skinny, wit a abnormally large lower chest) LOL. So one of my goals since getting into college was to also shape up my chest, and make it thick, and not "wierd" looking like it was in HS.
    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

  24. 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

  25. Twice a week definitely.. chest needs some improvement!
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