Chest twice a week ?
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Chest twice a week ? - 5/5/2008 4:34:37 PM
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M@st3r J
Posts: 235
Joined: 11/21/2006
From: South Africa
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I am not seeing the type of results I hoped for when it comes to my chest.It has always been my weakest muscle,I have decided to train it 2 times a week starting this week.Here is how my routine will look/
Monday - Chest/Tri
Tuesday - Legs
Wednesday - Chest
Thursday - Back/Bi
Friday - Shoulders
Will this help to gain size and strength in my chest area.Wont I be overtraining or negativley affect my other workouts.
Should I do the same routine I do on mondays or should I chane it up a bit ?
Thanks
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Age 30 - 84Kg/185lbs
BF - 18.5
Supplements : 100% pure Whey,Opti-Vit, L-Glutamine, Creatine Monohydrate ,Flax seed oil,CLA,BCAA's.
Bench - 75kg/165lbs
Squat - 100kg/220lbs
Deadlifts - 85kg/187lbs - Just started doing them !
Size does matter,Eat or be eaten !!!!
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RE: Chest twice a week ? - 5/5/2008 4:37:37 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
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Since you have arrived at the conclusion that you might need more frequency with your pecs... wouldn't it be a good idea to go ahead and do either an upper lower split or fullbody and hit every muscle group 2-3 times weekly?
quote:
ORIGINAL: M@st3r J
I am not seeing the type of results I hoped for when it comes to my chest.It has always been my weakest muscle,I have decided to train it 2 times a week starting this week.Here is how my routine will look/
Monday - Chest/Tri
Tuesday - Legs
Wednesday - Chest
Thursday - Back/Bi
Friday - Shoulders
Will this help to gain size and strength in my chest area.Wont I be overtraining or negativley affect my other workouts.
Should I do the same routine I do on mondays or should I chane it up a bit ?
Thanks
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
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(in reply to M@st3r J)
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RE: Chest twice a week ? - 5/5/2008 4:39:29 PM
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TheSilverFox
Posts: 2257
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: M@st3r J
I am not seeing the type of results I hoped for when it comes to my chest.It has always been my weakest muscle,I have decided to train it 2 times a week starting this week.Here is how my routine will look/
Monday - Chest/Tri
Tuesday - Legs
Wednesday - Chest
Thursday - Back/Bi
Friday - Shoulders
Will this help to gain size and strength in my chest area.Wont I be overtraining or negativley affect my other workouts.
Should I do the same routine I do on mondays or should I chane it up a bit ?
Thanks
when i was doing isolation training like you are... i was in the same predicament. my chest just didn't seem to grow.
if you think about it though.. EVERY MUSCLE gets worked daily some way or another. but.. the chest usually doesn't.
unless you're underneath a car, and it falls on you.. or something that demands you to PUSH yourself using your arms, the chest is not used. whereas the rest of the body IS.
legs = walk
biceps = pick things up
shoulders = raise something
back = bending over
i think you see my point.
so i did exactly what you are doing. i did chest twice a week. that way.. it doesn't just SIT there for 6 days until the next workout.
i usually did a very heavy chest/tricep at the beginning of the week. and then mid/late week i would hit the chest and triceps again with medium to light weight/higher reps.
my chest grew. and my strength went up. i don't think it will be detrimental at all. you spaced your workout nicely, so you have time to recover. go for it dude
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--J
24 yrs old (The Fox is CUTTING!!!!) Current wt-198
December 2007 --- Starting weight: 181 lbs.
June 6th, 2008 weight : 206.0 lbs
32 in" waist ------- 6'1"
Current BF : 13% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Barbell OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
BCAA's
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
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ORIGINAL: boomersooner1331
eat breakfast like a king, lunch like a queen, and dinner like a peasant.
quote:
ORIGINAL: Tommy_Boy420
gloves are for garedening..dont use them, theres no point.
(in reply to M@st3r J)
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RE: Chest twice a week ? - 5/5/2008 5:38:12 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
Status: offline
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It makes absolutely no sense to work a muscle like the pec 2X's weekly and only work other muscles 1X..
It makes no sense for anyone unless they are at an advanced stage of training and on roids to work any muscle only 1x's weekly..... if you're training with the intensity that it takes when training each muscle 1 X weekly, it's only a matter of time before you over-reach, and then finally go into a state of CNS fatigue.. or get injured.. probably get injured.. before the other two..
For a normal non-anabolic trainee.. a muscle will be ready to be worked again within 48 hours.. any longer and all you're doing is allowing the muscle to go into a semi anti-catabolic state.. in other words.. your wasting time when you could be gaining strength and size.. by training the muscle again.
OP....If you've been training for years and are at an advanced level.. and doing a cycle.. then you may need 6-7 days for recovery... but that's about the only reason why you would...
But regardless it's never a good idea to train one muscle group 2X and the others only 1.. If you're chest is lagging then it's probably a combination of weaknesses in other areas anyway....
80% of the time the chest doesn't grow because the trainee doesn't have strong enough triceps to assist the lift and induce micro damage to the muscle fibers of the pec..... Next time you bench.. check your form and make sure you're not flaring out your elbows.
< Message edited by smoundzou -- 5/5/2008 5:40:55 PM >
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to TheSilverFox)
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RE: Chest twice a week ? - 5/5/2008 6:13:29 PM
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jordan079
Posts: 358
Joined: 3/27/2006
Status: offline
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Smoundzou, just wondering what you mean by flaring out your elbows. I recently watched the fitshow clip with milos sarcev and he was advising to keep your elbows out when you bench, supposedly it is supposed to hit your chest better that way? Just wondering what your thoughts are on that.
To the original poster, I like the concept of chest twice a week. I have been doing it for a short time now and i see and feel the difference. I used to just hit chest once a week with about 12 sets on one day but i noticed that after my first chest exercise, im already pretty spent so my other chest exercises following it would be with smaller weights. I started doing chest/shoulder monday and chest thursday, usually only 4-6 sets per day, 1 or 2 exercises max. It allows me to get max effort and max weight on my chest with 1 or 2 good exercises and then 2 days rest and again 4 sets with full intensity. I like to do upper chest monday with the should so either incline bench or incline dumbell, and then thursday i do flat bench, flat dumbell, decline bench/dumbell, usually 2 diff exercises on this day. Seems to be working good so far.
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(in reply to smoundzou)
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RE: Chest twice a week ? - 5/5/2008 6:35:53 PM
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smoundzou
Posts: 2481
Joined: 5/4/2007
Status: offline
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quote:
Smoundzou, just wondering what you mean by flaring out your elbows. I recently watched the fitshow clip with milos sarcev and he was advising to keep your elbows out when you bench, supposedly it is supposed to hit your chest better that way? Just wondering what your thoughts are on that.
When you flare out the elbows.. it does target the pec more.. it's a technique a lot of bodybuilders use.. but if you're lacking strength on a bench press, it's vital you have good tricep development... and flaring out the elbow takes a lot of the tricep out of the bench press and doesn't provide good stimulation to the muscles as it would if the press is done with the elbows at about a 45 degree angle. Just as close grip bench press incorporates for the tricep because the elbows are tucked close to the body.. the wider the elbows.. the more chest.. the closer to the body.... the more tricep..
Anyone with a good strong bench will have a 45 degree angle on the elbows.. this allows maximum push from the entire muscle group consisting of the pecs, delts, tricep, even the rear delts and lats to a certain degree.... The guys you see benching massive amounts of weight incorporate all those muscles into the lift and they work as a well oiled machine.. if one is weak.. the press itself is lacking and weak..
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to jordan079)
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RE: Chest twice a week ? - 5/10/2008 11:16:10 AM
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bigdannyg
Posts: 31
Joined: 12/23/2007
Status: offline
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i agree with silverfox here,the last 3 months i have been hitting the chest twice a week,generally monday then thursday,that seems to be enough time in between for me personally,monday would be a heavy hard session,by thursday im recovered enough to do a medium to heavy session checking my form,probably more reps and maybe try a new exercise or two,but still keep it real.and i have results from this in both size and strength,certainly more than previously.but thats just me...
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god loves a tryer,i obviously need to try harder!ha!
(in reply to smoundzou)
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