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my push routine: push ups on rubber ball for warm up, flat bench, incline bench, decline bench, seated machine fly, tricep pulldowns with rope and pull to the outsides at end of the rep, and skullcrushers or seated tricep extensions in that order. you can't really do much else for your chest orther than benches and flys...
Stick with the basic compound lifts. I like to alternate starting between incline and flat bench. Use rep ranges from 6-10 pref. 8-10. Use strict form and lift the weight properly. Throw in some flyes for definition and be done with it. I like 10-14 sets total depending on how many times you work each body part a week.
you can't really do much else for your chest other than benches and flys...
Theres more than you'd think...Upper/Lower/Mid chest targeting Cable flies, and different techniques such as Drops sets.
Drop sets seemed to help me make progress for a while, but they dont seem to be doing much for me anymore.
my routine is usually:
Incline
Flat
DB Flat
Various Cable flies
Incline Drop set
We dont have a decline bench, decline beching is one of my favorite exercised too
I think I'm gonna start focusing more on Flat instead of Incline. It's hard to do though. It's like the douche bags at my gym strategically placed each flat bench directly under one of the huge ceiling lights, and I get a super migraine from staring straight up at it while I'm flat benching
Most of my Flat is DB, so I can drag a lil bench over in a dark corner.
Sometimes I'll throw in an extra light cardio day after legs if my shoulders are still too sore for a chest workout.
I've been doing that split for a long time, I've been considering this split:
-Chest/tri/delt
-Cardio
-Back/bi/trap
-Cardio
-Legs
Let me know what you think. And Thanks for helping me out for like the 15453678265th time PT!
DDAWG will probably chime in, but specifically and ONLY because you don't sound satisfied with your chest progress, I would try less per bodypart and *possibly* more often... not for strength necessarily but for size.... stimulate and grow (annihilate and plateau).
In my opinion your chest should be stimulated more than enough after something like:
1) Flyes
2) Incline (DB / BB)
3) One more from above
then, next chest day switch it up (either the order, or the actual lifts).
DDAWG will probably chime in, but specifically and ONLY because you don't sound satisfied with your chest progress, I would try less per bodypart and *possibly* more often... not for strength necessarily but for size.... stimulate and grow (annihilate and plateau).
In my opinion your chest should be stimulated more than enough after something like:
1) Flyes
2) Incline (DB / BB)
3) One more from above
then, next chest day switch it up (either the order, or the actual lifts).
More often? So would that second split I said I was considering be a good choice?
More often? So would that second split I said I was considering be a good choice?
Can't guarantee a noticable difference between those two, but here is a favorite of mine (notice the ACTUAL OFF DAY = strong hint oh and I HATE off days):
Upper Heavy + Cardio
Lower Moderate
OFF
Upper Moderate + Cardio
Lower Heavy
OFF (or arms + cardio... whatever)
OFF
How open is you shedule? Are you limited to how many days you can lift or only certain days?
PT's split is really good but like he said sometimes less is more (a concept many do not understand). If youare going to a upper lower split then you only do 2-3 max exercises and just a few sets each otherwise time becomes a factor as does overtraining.
Now for chest exercises here are my core lifts:
Flat
Incline
Decline (often ignored)
weighted dips
Flyes
If going to an upper lower split I would do this for chest:
Upper Heavy:
Flat (4 sets of 6)
Incline (4 sets of 6)
Upper Volume:
Decline (2-3 sets of 8-10)
Flyes (2-3 sets of 8-10)
Upper Heavy:
Incline (4 sets of 6)
Decline (4 sets of 6)
Upper Volume:
Flat (2-3 sets of 8-10)
Flyes (2-3 sets of 8-10)
Upper Heavy:
Decline (4 sets of 6)
Flat (4 sets of 6)
Upper Volume:
Incline (2-3 sets of 8-10)
Flyes (2-3 sets of 8-10)
Upper Heavy:
Flat (4 sets of 6)
Incline (4 sets of 6)
Upper Volume:
Weighted Dips (2-3 sets of 8-10)
Flyes (2-3 sets of 8-10)
The key is to always keep the chest in a state of shock so swappign out exercises is very key. So one week do DBs then next do BBs, then switch the core lifts between the heavy and light day. I always keep flyes on ligth/volume day as they are not a power exercise and if you go heavy you will end up with injuries. Also switch up the angles in which you do your flyes.
You can also do a 5 day split like this:
Day1 Chest
Day2 Back
Day3 Legs
Day4 Shoulders
Day5 Arms
If you do this you can do 3-4 exercises for each part.
As with everything, I pyramid up from set to set, usually by increments of 5 lbs. on DBs and 10lbs. on machines. My goal is to achieve a high volume while barely getting 6-8 reps on my last set. I prefer dumbells and machines because I've met 6 people in the last year who tore rotator cuffs on the BB benches. In 6 months I've gone from maxing at 55 Flat DB to 110 DBs 8x. Still, when I look at forums, especially this one, I get the idea that everyone would think I'm overtraining. I'm only 21 and pretty disciplined with my supps, and I think that's the only thing that lets me fully recover between workouts. If every day I feel stronger than the previous one, can I still be overtraining?
P.S. I'm addicted to the gym, and feel like a failure if I spend less than 1.5-2 hours there, which makes the idea of only doing 12 sets total really painful.
As with everything, I pyramid up from set to set, usually by increments of 5 lbs. on DBs and 10lbs. on machines. My goal is to achieve a high volume while barely getting 6-8 reps on my last set. I prefer dumbells and machines because I've met 6 people in the last year who tore rotator cuffs on the BB benches. In 6 months I've gone from maxing at 55 Flat DB to 110 DBs 8x. Still, when I look at forums, especially this one, I get the idea that everyone would think I'm overtraining. I'm only 21 and pretty disciplined with my supps, and I think that's the only thing that lets me fully recover between workouts. If every day I feel stronger than the previous one, can I still be overtraining?
P.S. I'm addicted to the gym, and feel like a failure if I spend less than 1.5-2 hours there, which makes the idea of only doing 12 sets total really painful.
I thought I did too much on my chest day, but I think you might have me beat. And I understand the addiction, I try to limit myself to 1 hour, I'm always warning myself not to overtrain, its hard.
I thought I did too much on my chest day, but I think you might have me beat. And I understand the addiction, I try to limit myself to 1 hour, I'm always warning myself not to overtrain, its hard.
No kidding. I clocked in my shoulder workout last friday: 1 hour 45 minutes, 48 sets. And that was with a partner (my Dad, he's 52 and I do same routine as him) each alternating sets after the other (so pretty fast pace).
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