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How many times do you workout chest?

How many times do you workout chest in a week?

  • 1

    Votes: 121 51.7%

  • 2

    Votes: 87 37.2%

  • 3 because I like to overtrain

    Votes: 26 11.1%
  • Total voters
    234
I try to get it once every 4 days. Sometimes i have to make it every 5 days. Depending on my work schedule...Sometimes it is only once a week. My routine is flexible to go along with my work schedule.
 
akjose said:
I try to get it once every 4 days. Sometimes i have to make it every 5 days. Depending on my work schedule...Sometimes it is only once a week. My routine is flexible to go along with my work schedule.
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Ya I was thinking of doing that too, every 4 days, you think it's enough for it to recover for the next workout? I'm under the impression it takes at least 5-7 days for the muscle to fully recover and repair itself.
 
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....
 
CryingEmo said:
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....
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Ya I see those guys all the time. I do everything but I was curious since my chest seems to recover a lot faster than everything else so I figure why not do an extra few exercises 4 days later. My legs I leave for a full 7 day rest since i kill them.
 
AlexParty said:
Ya I see those guys all the time. I do everything but I was curious since my chest seems to recover a lot faster than everything else so I figure why not do an extra few exercises 4 days later. My legs I leave for a full 7 day rest since i kill them.
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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.
 
CryingEmo said:
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.
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Tell me about it. I can still get great gains by lifting moderately. But unfortunately the ego of the gym is based on how much you can lift, not how your body is defined. I do admit I fall to that once and a while, only when I see guys my age go there.
 
I train chest 2-3 times a week. The same with the rest of the muscles.
I don't get why you would train chest once a week, when your chest stops growing after 48 hours after training? -_-
 
Rommel said:
I train chest 2-3 times a week. The same with the rest of the muscles.
I don't get why you would train chest once a week, when your chest stops growing after 48 hours after training? -_-
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I also train chest 2-3 times a week. With proper diet/supps this should be no problem, I feel that once a week is not enough. When I do once a week it is only to maintain.
 
This is a very hard question to answer because how many times you do something is misleading. The problem i faced and just about everyone else faces is that they need to thrash a muscle everytime they train it. This is not needed, no forced reps are ever necessary, and training to complete failure is something you are going to want to avoid if you want to attack a muscle twice a week. A chest routine i would probably try and do if i was going to do it would be something like this.

workout A
incline barbell 5x5
flys 2x10

workout B
dumbell bench 3x10
incline flys 2x10

If you are going to do something like this you should probably get away from bodypart splits.
 
I train my chest 3 times per week, but I also do full body workouts. I only do 2-3 exercises on my chest per workout and rarely do more than 2 sets per exercise. But this is just what I've found works best for me.
 
firefighter2032 said:
I train my chest 3 times per week, but I also do full body workouts. I only do 2-3 exercises on my chest per workout and rarely do more than 2 sets per exercise. But this is just what I've found works best for me.
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Same here. I train full body 3X/week, and as long as I keep volume in check, I can train it hard all three workouts and still recover with no problem.
 
Genetics hit me with a puffy chest, but not a defined chest. I hit it 1X a week, sometimes two if the scheduling comes out that way (I.E. a Monday and a Saturday...or Sunday and Saturday in same week).

Routine is usually
Dumbells - incline
Dumbells - flat
Dumbells - Decline (1x a month)
Flat bench press
Butterfly machine
Butterflys with cables
 
5 times a week along with biceps....Duh!:thumbsup: Actually just once a week along with back day.....
 
i worked on chest using only dumbells and smith machine for 3months.. now this month i started using only dumbells and straight bar... nice gains!!
im currently on arnolds workout plan.. each bodypart 3 times a week,... followed by a 1 on 1 off for the next week.
 
So right now I train chest once a week. four, sometimes five exercises in a session. If I were to hit my chest more than once a week I should cut the amount of exercises? Same for other body parts?
 
I was using DC's rest-pause program and doing chest twice a week for about four months. Then the gains stopped so I backed it down to once a week with 10x10. This will be my fourth week on that routine so next week I will be going back to rest-pause which puts me back to two workouts a week. I think you can actully lower your volume and work chest three times a week with some success as long as you don't make that your staple routine. Keep switching routines and confusing your muscles. I've even seen some crazy programs where you do chest five times in a week but the volume is super low, no rest inbetween sets and the routine lasts for only two weeks.
 
lonewolf0420 said:
So right now I train chest once a week. four, sometimes five exercises in a session. If I were to hit my chest more than once a week I should cut the amount of exercises? Same for other body parts?
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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
 
I train 5 days a week.....and my chest on the monday and the friday.
Im not saying its the best, or its for everybody - but im young and my body seems to regenerate pretty ****iin fast so i try to kill it on monday, and by the friday it ussually feels more than okay 2 work on again..
then again i do take recov. supps, so i dunno ;)
 
lonewolf0420 said:
Would you keep the same number of exercises on both days?
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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!
 
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
 
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
 
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
 
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 :twisted:
 
CryingEmo said:
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....
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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
:fool2:
 
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.
 
3 full body workouts modified HST. It saves time and energy. I try to hit weights every 48 hours. Any comments or suggestions?
 
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.
 
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
 
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
 
CryingEmo said:
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....
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sorry dood i was training for a powerlifting meet
 
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
 
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
 
I do it once or twice. I am doing Rippetoes Starting Strength. One week you Bench twice, one week you do it once.
 
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.
 
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.
 
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.
 
brk_nemesis said:
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.
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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.
 
jeffh3c said:
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.
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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
 
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
 
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