CHEST
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CHEST - 6/21/2005 10:42:24 PM
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nigelmor
Posts: 2
Joined: 6/20/2005
Status: offline
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Hi,
been working out for a couple of weeks everything going fine except for one thing ,on my workouts I get a good burn/pump after training except for my chest I do my sets until faliure as heavy as i can but an hour later it just feels like i have'nt worked out any tips
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RE: CHEST - 6/22/2005 3:25:44 AM
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DanOz
Posts: 92
Joined: 3/19/2005
Status: offline
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Being sore is not a good way to judge a workout. What is your routine? Is this the 1st time you've done weights? Just remember, results don't come overnight, but they will happen if you keep at it.
(in reply to nigelmor)
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RE: CHEST - 6/22/2005 4:54:47 AM
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nigelmor
Posts: 2
Joined: 6/20/2005
Status: offline
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Been working out about a month noticed small changes chest routine sets of 3. 6 to 10 reps bench press,incline bench press and flies.
(in reply to DanOz)
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RE: CHEST - 6/22/2005 6:11:01 AM
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DanOz
Posts: 92
Joined: 3/19/2005
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How often do you train chest? Once per week I am assuming with this volume. Is your intensity sufficient? If the answers to these questions are yes, I can't see a problem with what you are doing.
One month is not a long time in the scheme of things.
(in reply to nigelmor)
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RE: CHEST - 6/26/2005 2:33:04 PM
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Supraman
Posts: 160
Joined: 6/22/2005
Status: offline
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Try this it always gives my chest a good workout go to the gym 3 days a week and do the following each day
Flat bench:
4x...
get your warmup set in (10 reps should be pretty easy)
1st set should be 8 reps about 85%
2nd set 6 reps 90%
3rd set 4 reps 95%
4th set 2 reps 100%
Close Grip Bench:
4x...
get your warmup set in (10 reps should be pretty easy)
1st set should be 8 reps about 85%
2nd set 6 reps 90%
3rd set 4 reps 95%
4th set 2 reps 100%
Regular Bench w/100lb rubberbands (only 1once a week pick a day and stick with it)
This should be lighter weight and more reps this will workout your "stablizabler" muscles with inturn will give you higher bench max over periods of time and give you a good workout
1st set 15 reps (your warm-up set)
2nd set 12 reps
3rd set 10 reps
4th set 8 reps
dumbell Flies:
Pick your dumbells that you can do 4x6
1 Arm dumbell flat bench:
Pick your dumbell that you can do 3x5 each arm
If that cant make you feel like you didnt work out your chest i dont know what can but like dan0z said if you are still feeling a strong burn after doing this workout for 2 weeks you are working it out to much most likely hope that helped...
_____________________________
The Supraman
18
205lbs
Bench:325 - 225x14
squat:315...ish
cling:250
arms: 17.5''
(in reply to DanOz)
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RE: CHEST - 6/26/2005 4:23:25 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: Supraman
Try this it always gives my chest a good workout go to the gym 3 days a week and do the following each day
Flat bench:
4x...
get your warmup set in (10 reps should be pretty easy)
1st set should be 8 reps about 85%
2nd set 6 reps 90%
3rd set 4 reps 95%
4th set 2 reps 100%
Close Grip Bench:
4x...
get your warmup set in (10 reps should be pretty easy)
1st set should be 8 reps about 85%
2nd set 6 reps 90%
3rd set 4 reps 95%
4th set 2 reps 100%
Regular Bench w/100lb rubberbands (only 1once a week pick a day and stick with it)
This should be lighter weight and more reps this will workout your "stablizabler" muscles with inturn will give you higher bench max over periods of time and give you a good workout
1st set 15 reps (your warm-up set)
2nd set 12 reps
3rd set 10 reps
4th set 8 reps
dumbell Flies:
Pick your dumbells that you can do 4x6
1 Arm dumbell flat bench:
Pick your dumbell that you can do 3x5 each arm
If that cant make you feel like you didnt work out your chest i dont know what can but like dan0z said if you are still feeling a strong burn after doing this workout for 2 weeks you are working it out to much most likely hope that helped...
You have GOT to be kidding me. Could you explain to me how someone is supposed to see ANY results by maxing out THREE times a week? And 2 reps at that? I usually like to like to stay in the background more but when I read this I was like 'WTF? Is he SERIOUS?' This workout is a sure road to disaster. Either thru injury or extreme over-training. 3 sets at at least 90% of what? I sure as hell hope it's not your 1 rep max or your spotter's gonna be getting lots of deadlifting in. 6 reps at 90% 1RM? 3 TIMES a week? Excuse me? Yeah, that's efficient. NOT. What a freaking waste of time and a SERIOUS waste of effort. I guarantee that I can come up with a program that will do MORE in less time than what you proposed. That 'program' of yours really makes me think that you spend exactly ZERO time on this site doing any reading. I have NO idea how many different posts/links/etc.. there are scattered around DB that shoot down 'programs' like yours but they are legion.
Nigel,
Post what your routine looks like and I'm quite sure that someone knowledgable would be more than happy to give you pointers, tips, etc..
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Supraman)
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RE: CHEST - 6/26/2005 4:57:29 PM
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Supraman
Posts: 160
Joined: 6/22/2005
Status: offline
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lol well im sorry you feel that my workout sucks i have been working out for a year and gained 50 pounds on bench w/o supplements till now so it worked for me but if you arnt experienced then you should not go directly to this workout bc you will hurt and will over stress the muscle but like i said what works for me dont work for everyone eles so feel free to try it out or not
_____________________________
The Supraman
18
205lbs
Bench:325 - 225x14
squat:315...ish
cling:250
arms: 17.5''
(in reply to pwolf66)
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RE: CHEST - 6/26/2005 5:00:10 PM
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Supraman
Posts: 160
Joined: 6/22/2005
Status: offline
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bty i dont do that every week i do that 2 weeks a month and if you dont think that is a good workout tell me what is good that will give you good gains pwolf66 sence you think mine is bad thx
_____________________________
The Supraman
18
205lbs
Bench:325 - 225x14
squat:315...ish
cling:250
arms: 17.5''
(in reply to Supraman)
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RE: CHEST - 6/27/2005 3:34:57 PM
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dreagen
Posts: 51
Joined: 5/27/2005
Status: offline
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I am also a beginner. I have been working out for 5 weeks now. Myu max the second week was 135 lbs (I usually don't admit this because I am weak)
My Max this week was 145 lbs. I am still weak but hey I am improving....
My current workout for chest is one day a week. But I switch excercises every other week.
Week 1 - Flat Bench - 3 sets I aim for 10 reps on first set and 8 on last set
Decline Bench - 3 sets same as above
Machine Flies - 3 sets
Week 2 - Flat Bench (Dumbells) - 3 sets
Incline Bench (Dumbells) - 3 Sets
Flies (Dumbells) --- 3 sets (At the end of each set I turn it into dumbell flat bench till failure)
Hammer Strength - Lateral Wide Chest --- 3 Sets
Like I said I am a beginner so I am not sure that this is a great workout but it works for me. I am not Sore or stiff later on in the day but I contribute that to good streaching and fluids though out the day. I change workouts weekly to give myself variety and it hits my chest in different ways. I also rotate the order of the excersises. So far I have not had a work out the exact same.
I am also thinking of going to all Dumbells since I am getting clicking in my shoulders now and I have read many posts saying dumbells are safer for the shoulder (OLD NAVY) I also like dumbells better because it takes more to control the weights.
This is my try at helping... Everyone feel free to tear this one apart.
Drew
(in reply to Supraman)
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