How many times do you workout chest?
- 11-08-2008, 10:23 PM
- 11-08-2008, 10:53 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, 09:39 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, 03:39 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, 11:14 AM
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.
11-28-2008, 11:11 PM
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, 08:23 AM
11-29-2008, 08:10 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, 12:10 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, 12:28 PM
Twice a week definitely.. chest needs some improvement!
12-05-2008, 12:24 PM
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.
12-07-2008, 10:34 PM
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.
12-12-2008, 06:21 PM
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
12-18-2008, 11:13 AM
2 a week Tuesday and Friday
01-06-2009, 08:42 PM
01-07-2009, 12:46 PM
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.
01-07-2009, 12:58 PM
Chest 3 times a week for me, I am doing a 5x5. I do squats 3 times a week as well.
01-12-2009, 08:53 PM
3 times a week.
5X5 BB Flat Monday
5X5 BB Incline Wednesday
5x5 BB Flat Friday
01-12-2009, 09:22 PM
01-12-2009, 10:09 PM
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.
01-12-2009, 10:31 PM
referring to above every week you increase your max five by 2.5 lbs or since my gym doesn't have that small of weights i increase my max five by 5 lbs every 2 weeks.
01-15-2009, 01:53 PM
Twice a week. One day heavy and one day light (high rep) when doing another body part heavy.
01-15-2009, 01:57 PM
nice a little power/hypertrophy going on.
01-26-2009, 08:00 AM
I do chest 4x a week. 100 lb dumbbells. Im guessing this is too much, but I use to be in football and was a heavy powerlifter so im thinking the way I workout is a little off. because I dont powerlift anymore. After reading this thread though im definately going to cut back significantly.
02-04-2009, 11:10 AM
2x a week
Monday and Friday
12 sets of 8-10 monday
9 sets of 10-12 friday
Composed entirely of dumbell/cable exercises.
Has been great for hypertrophy, but i would say low to moderate strength gains (though i havent benched in ages, so i dont really know how to compare it to how strong i was previously). Then again, i have a strange routine, but i like it and it works for me. Been putting on more mass (but less strength) than i had been with the Starr 5x5.
02-05-2009, 12:55 PM
twice a week,
incline db bench
sub reg bench for incline db bench as well
Shoulder injuries caused alot of problems, just trying to catch up on upper chest area
02-06-2009, 01:42 PM
I have my 4 day split,
Mon: Shoulders Bicepts
Tues: Back Tricepts
Thurs: Chest Abs
Cardio on off days
02-07-2009, 03:21 PM
I hit my chest twice a week , giving 2 days rest. First workout I go with barbell exercises combined with machine flys. Second workout is all dumbells to include flys. Never more than 4 sets and 6-10 reps per. I've always had good luck with it. I usually go heavy every other week, the rest of the time I keep the weight manageable and stick to form.
02-07-2009, 04:12 PM
I do chest 3 times a week.... Part of a full body workout... 4 sets 10 reps each day.. Tue-Flat BB bench press...Thu-Incline DB press.. Sat-Cable flys..... Works very well for me.
02-10-2009, 05:55 PM
so 6 x a week bench curls is not how to get big? lol jk
i only work it once a week
02-15-2009, 12:06 PM
6 exercises, 24 sets and 216 reps per week
twice a week
02-15-2009, 12:16 PM
I do 3 sets of 12's with 225lbs for flat bench.
Decline bench 3 sets of 12's with 80lbs dumbbells
Incline bench 3 sets of 12's with starting with 60lbs and working up to 80lbs
then i do cable flys... with 35lbs on each side... also 3 sets of 12's, squeezing and holding for about 3 seconds with each rep....
11-18-2011, 06:25 PM
went out to the parking lot and I dropped him with a jab to the chin and a power to the nose, laid him out in the middle of the lot, with mad people around cheerin cause he was being such a prick. Took 10 sec. Now I'm only 5'11" @ 190. It took him three weeks of working out with me 3 times a week still, to come up and apologize. Then he finished by asking me, "how are you so fast?". Hilarious. But I know how you feel.
11-18-2011, 07:06 PM
Yea u can be strong as hell and still not know how to fight. Anyhow, I work chest once a week. I just feel more fresh when I give my chest a week to rest.
11-19-2011, 03:29 AM
Once a week, 2-4 sets TOTAL after warm up.
When you leave this world, will it be a better place because you were here?
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