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

How many times do you workout chest?

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  1. 3 - Because I do HST.


  2. 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
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  3. 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

  4. 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

  5. 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.

  6. 3 full body workouts modified HST. It saves time and energy. I try to hit weights every 48 hours. Any comments or suggestions?

  7. 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.

  8. 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

  9. 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

  10. 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
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  11. 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

  12. 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
  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. 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.

  18. 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

  19. 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

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

  21. Quote Originally Posted by CryingEmo View Post
    Yeah, I wasn't aiming it at you. I know AM members are the exception to the rule. I just get frustrated when people base your overall strength and even your fighting ability on how much you can bench.

    Exactly!!

    I'm a bouncer, but a little dude, but get called out here and there.....I get asked all the time "How much you bench *****" and the funny part is I don't tell them, but they still tell me what they do....

    So I will normally let them run their mouth, then when they try something I carry em outside, set them on the ground and walk back inside.

  22. Just once. Mondays of course. The gym I used to go to only had 2 flat benches, one pec deck, and one set of cross over cables. No way in hell you could get a chest workout in on a Monday unless it was 4AM.

  23. Two times a week one day I go hard and heavy and 3-4 days later I have a light day to focus more on stabilizing muscles. it seems to work for me

  24. 2 a week Tuesday and Friday

  25. 1-2 times a week

  26. I usually do 2x a week because the gym at my work only has dumbells so I do flat db and incline db on tuesdays then on fridays I do flat bench and pec deck flys. Since i'm only doing 2 exercises each session i don't need as much recovery.

  27. Chest 3 times a week for me, I am doing a 5x5. I do squats 3 times a week as well.

  28. 3 times a week.

    5X5 BB Flat Monday
    5X5 BB Incline Wednesday
    5x5 BB Flat Friday

  29. Quote Originally Posted by fightbackhxc View Post
    3 times a week.

    5X5 BB Flat Monday
    5X5 BB Incline Wednesday
    5x5 BB Flat Friday
    Obviously 3x/wk works for you or you wouldn't be doing it; but isn't 3x a week overtraining or does it have to do with the lower reps allowing the increased frequency? I am interested in trying that, but want to know the science behind it first.

    Thanks!

  30. i dont think im overtraining it, you progressively work up to your max five, so say i wanted to work up to 225, i would go 185, 195, 205, 215, 225. also that middle day i am doing incline so its switching it up in a small way. its called madcows or bill stars 5X5 look it up i couldnt post the link because i dont hvae 50 posts.
  

  
 

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