How many times do you workout chest?
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
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.
Originally Posted by brk_nemesis
11-29-2008 09:10 PM
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.
Originally Posted by jeffh3c
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
Twice a week definitely.. chest needs some improvement!
12-05-2008 01:24 PM
Originally Posted by CryingEmo
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 11:34 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 07:21 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 12:13 PM
2 a week Tuesday and Friday
01-06-2009 09:42 PM
01-07-2009 01:46 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 01:58 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 09:53 PM
3 times a week.
5X5 BB Flat Monday
5X5 BB Incline Wednesday
5x5 BB Flat Friday
01-12-2009 10:22 PM
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.
Originally Posted by fightbackhxc
01-12-2009 11:09 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.
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