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Chest twice a week

cracker22

New member
K so me and a friend had a argument on wether I should lift for chest twice a week my chest is lacking due to a shoulder injury from oct last year and I hate it my friends argument is that twice a week is too much but my argument is that spacing 3/4 days apart should be fine I'm also currently on test e 600 or 300x2 per week my current routine is back chest legs rest day usually abs day or basketball arms rest day my chest routine goes incline x5 flatx5 dips and a set of flies I ladder from light to heavy weighing 185ish with shorts shoes shirt max incline 185x 8 flat 205 on flat dips I use body weight scared for shoulder cable fly flat 30,25,20,15 yest was 1 st day of week 4 on test
 
Rodja said:
2x/week is not too much especially if you're on cycle.
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How would u suggest I incorporate it into my routine I should also say I still sometimes get pain after working out in shoulder from it swelling
 
Rodja said:
Two things: rehab your shoulder and then use better technique.
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It's gotten a lot better I had to bench light for 3 months now I use the power lifter rule shoulder blades pinched it also seems to get better worse with weather when it was raining colder it was hurting all week as soon as it got warmer no pain
 
cracker22 said:
What do you guys suggest but today no pain
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I suggest that you go to elitefts/YouTube and find their 'so you think you can bench' series. Everything you need to know is there. In the meantime: keep your upper back tight, maintain the arch in your back and keep your elbows tucked in.
 
napalm said:
I suggest that you go to elitefts/YouTube and find their 'so you think you can bench' series. Everything you need to know is there. In the meantime: keep your upper back tight, maintain the arch in your back and keep your elbows tucked in.
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This should be the answer for every bench question asked. Ever.
 
As long as you have around 72 hours between lifts you should be alright as long as your getting enough sleep and nutrition. When I was doing GVT I did everything twice a week. Back and chest, trust and bis superset day1, legs and traps superset day2, off 3, then just chest and tris day4, just back and bis day 5, and just legs day 6, day 7 off. Did it for three weeks no problem....actually gained some size quick.
 
Yea I'm going to do a Monday split back then chest after rest though tues legs wed shoulders thurs off fri chest back sat arms gonna mess around with number of sets on arms shoulders to avoid possible over train
 
Also I have a lacking chest currently I incline press like a power lifter 3-4 warm up sets 3 working sets of 5 reps I try not to go higher weight that restricts me from that rep range but flat bench I hit like a body builder around 4 sets for 8-12 reps then I do chest dips and finish with flies does this sound solid to gaining size and strength?
 
cracker22 said:
Also I have a lacking chest currently I incline press like a power lifter 3-4 warm up sets 3 working sets of 5 reps I try not to go higher weight that restricts me from that rep range but flat bench I hit like a body builder around 4 sets for 8-12 reps then I do chest dips and finish with flies does this sound solid to gaining size and strength?
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Strength = maybe, depending on % of 1rm that you're working with

Size = food
 
napalm said:
Strength = maybe, depending on % of 1rm that you're working with

Size = food
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+ recovery.

Most of it is going to depend on how well you grow/recover between training sessions. 2x a week is too much for me, but you may be able to swing it.
 
Well I'm going to try it . I'll update 2 weeks into program which starts Monday it's all due to the shoulder injury the 6 month recovery made me loose alot chest wise and it's wired because I o ly felt it on front presses flat bench incline or military press kind of in rear delt but hopefully now at 100% I can get some real gains in
 
Also have read logs and routines where people did a heavy low rep day then later in week a moderate high rep day later in week. Ex. Monday lower heavy, Tuesday upper high rep, Wednesday off, Thursday lower high rep, Friday upper heavy low rep, Saturday and Sunday off.
 
My on cycle routine
Mon chest&back high weight low rep
Tues legs high weight low rep
Wed shoulders arms
Thurs off
Fri chest&back low weight high rep
Sat legs low weight high rep
Sun off
And I throw in abs 3 times a week. Works for me.
 
LikeMike said:
My on cycle routine
Mon chest&back high weight low rep
Tues legs high weight low rep
Wed shoulders arms
Thurs off
Fri chest&back low weight high rep
Sat legs low weight high rep
Sun off
And I throw in abs 3 times a week. Works for me.
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I'll try that out
 
LikeMike said:
My on cycle routine
Mon chest&back high weight low rep
Tues legs high weight low rep
Wed shoulders arms
Thurs off
Fri chest&back low weight high rep
Sat legs low weight high rep
Sun off
And I throw in abs 3 times a week. Works for me.
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Hmm I may actually try that out
 
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