How many times do you workout chest?
- 08-05-2008, 11:30 AM
- 08-05-2008, 11:45 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, 12:44 PM
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, 02:42 PM
09-21-2008, 01:31 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, 10:32 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, 06:06 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, 11:29 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, 08:03 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).
10-28-2008, 12:09 AM
11-09-2008, 12:23 AM
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
11-09-2008, 12:53 AM
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, 11:39 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, 05:39 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, 01:14 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, 01:11 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, 10:23 AM
11-29-2008, 10:10 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, 02:10 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, 02:28 PM
12-05-2008, 02:24 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.
12-08-2008, 12:34 AM
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, 08:21 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, 01:13 PM
01-06-2009, 10:42 PM
01-07-2009, 02:46 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, 02:58 PM
01-12-2009, 10:53 PM
01-12-2009, 11:22 PM
01-13-2009, 12:09 AM
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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