Chest twice a week?

[cenzo78]

Chest is my weakest body part by far. Weakest in strength and weakest looking. Im guilty of being that guy 10 years ago that would throw 315 on the bench and have my boy do 225lb upright rows while I was doing my set. Dont get me wrong my front delts are huge now thanks to this, but my chest is weak.

Chest day 1

Incline Barbell 4 sets 8-12 reps
Flat Barbell 4 sets 8-12 reps
Decline Barbell 4 sets 8-12 reps
Cable Crossovers 4 sets 12-15 reps

Chest Day 2

Incline Dumbell
Flat Dumbell
Incline Dumbell Flys
Flat Dumbell Flys

Same rep scheme and maybe superset some pushups in between fly sets. Dont wanna burn out on the benching.

:bench:

 

[MMX2]

I don't see an issue but you need to make sure you are allowing adequate resting time between body parts and you can't go balls out on both days- last thing you want is a torn pec...

 

[cenzo78]

Monday and Thursday?

 

[(N)shape]

when you give your reps (i.e.. 8-12) are you progressing those meaning if you get 12 are you upping the weight on the next set? Just curious.

Also I would switch up your DB and Barebell lifts. If you do Incline BB do Flat DB and when you do Incline DB do Flat BB. That way you can mix it up good and get the best of both Barebell and Dumbell both days.

 

[The Deuce]

I personally never do a targeted muscle group twice in a 7 day period .. I like the REST period .. I used to think that doing something 2 times in a week would elicit better muscle growth.. NOPE I was horribly wrong..

Just stick to a HARDCORE.. Balls to the Wall ONE SESSION a week.. and that should be enough man..

 

[cenzo78]

Good suggestion. I can mix up my barbell and dumbell on both days, alternating each day

say for example i start my set with 205 for 12, ill up the weight to 225. If I can get 225 for 10 (unlikely) Ill up the weight again for something I can push 8 times.

 

[cenzo78]

I personally never do a targeted muscle group twice in a 7 day period .. I like the REST period .. I used to think that doing something 2 times in a week would elicit better muscle growth.. NOPE I was horribly wrong..

Just stick to a HARDCORE.. Balls to the Wall ONE SESSION a week.. and that should be enough man..

My issue is I get about 25 to 30 minutes to get my training in. So I go balls to the wall for those 25-30. I train during my lunch break which is only 30 minutes that I stretch to 40 for the travel time. If I was able to train for an hour or so I can give myself a little more time between sets, but im usually around 45 seconds. Im usually out of breath before my muscles fatigue. The nights im not working my second job I try to plan out my day where i will go at night and spend more time, but thats very rare.

 

[The Deuce]

hmmm... interesting.. interesting indeed... mind if i get back to you on this .. I ... Have... An.. I..d...e...a...............

 

[cenzo78]

hmmm... interesting.. interesting indeed... mind if i get back to you on this .. I ... Have... An.. I..d...e...a...............

absolutley!

 

[Crazymank]

when im on cycle ill hit chest every fourth day or 5th. Off cycle 7 days.

 

[theBIGness]

i think if you go twice a week i would do a heavy day (5 rep) and a high rep day (12 rep) thats just me though

 

[Chris250]

I would do a higher rep day..(no sets to failure) and go for a crazy pump...then my other day would be a heavy day (4-6 reps) to failure...I would keep the total number of sets down...on the high rep day something like this..

hammer incline press - 2 x 20 reps, 1 x 15 reps, 1 x 12-15 reps....Last set go close to failure, but be a rep or two short

machine flys - 2 x 15 reps, 1 x 20 reps ...last set again close to failure...

cable crossovers - 2 x 25 reps...close to failure but again short a rep or two...

rest periods very short ...45-60 seconds at the most...keep it fast pace....go for a insane pump..Also keep in mind of doing supersets or drop sets, sometimes....not every workout because you would overtrain from the intensity...

now for the heavy day

Barbell bench or incline press - 1 x 10, 1 x 8, 2 x 4-6 reps (last 2 sets to failure)

DB flat presses - 1 x 10, 2 x 4-6 (last two sets to failure)

DB flat/ incline flys - 1 x 10, 2 x 4-6 (last two sets to failure)

this day you would take longer rest periods (up to 2-3 mins) and go to failure on the final two sets of each movement...Focus on strengh and getting stronger each time...Every 4th week..take a ligher chest day (both days) and just do the sets heavy, but not to failure...

 

[The Dude]

From one guy with a lagging chest to another I feel I can share what I have done and am currently doing with good results. Like you I have very large and strong shoulders and triceps. My problem is simply my structure. Any pressing movement puts much more pressure on my shoulders and triceps than pecs.
1st you need to have a great diet and supplement program to keep up with recuperation.
2nd forget about weight and focus on contraction. I can handle 365lbs on the incline and not have a sore chest the next day.
What I do is start with a machine Hammer movement for about 12 reps focusing on squezing the chest and not the weight. Then 2 isolation movements again flexing the pecs and not worrying about weight. Then I finish with a moderately heavy pressing movement to really wear out the pecs. I only do maybe 4 - 5 working sets, but they are rest pause and I follow with extreme stretches.
I then do chest again with shoulders and tri's a few days later. This is an isolation only day. 3 exercises, same focus on the contraction. It seems to work very well. I do keep track of weights and reps everytime I touch a weight too.

 

[theBIGness]

I would do a higher rep day..(no sets to failure) and go for a crazy pump...then my other day would be a heavy day (4-6 reps) to failure...I would keep the total number of sets down...on the high rep day something like this..

hammer incline press - 2 x 20 reps, 1 x 15 reps, 1 x 12-15 reps....Last set go close to failure, but be a rep or two short

machine flys - 2 x 15 reps, 1 x 20 reps ...last set again close to failure...

cable crossovers - 2 x 25 reps...close to failure but again short a rep or two...

rest periods very short ...45-60 seconds at the most...keep it fast pace....go for a insane pump..Also keep in mind of doing supersets or drop sets, sometimes....not every workout because you would overtrain from the intensity...

now for the heavy day

Barbell bench or incline press - 1 x 10, 1 x 8, 2 x 4-6 reps (last 2 sets to failure)

DB flat presses - 1 x 10, 2 x 4-6 (last two sets to failure)

DB flat/ incline flys - 1 x 10, 2 x 4-6 (last two sets to failure)

this day you would take longer rest periods (up to 2-3 mins) and go to failure on the final two sets of each movement...Focus on strengh and getting stronger each time...Every 4th week..take a ligher chest day (both days) and just do the sets heavy, but not to failure...

what he said

 

[cenzo78]

I would do a higher rep day..(no sets to failure) and go for a crazy pump...then my other day would be a heavy day (4-6 reps) to failure...I would keep the total number of sets down...on the high rep day something like this..

hammer incline press - 2 x 20 reps, 1 x 15 reps, 1 x 12-15 reps....Last set go close to failure, but be a rep or two short

machine flys - 2 x 15 reps, 1 x 20 reps ...last set again close to failure...

cable crossovers - 2 x 25 reps...close to failure but again short a rep or two...

rest periods very short ...45-60 seconds at the most...keep it fast pace....go for a insane pump..Also keep in mind of doing supersets or drop sets, sometimes....not every workout because you would overtrain from the intensity...

now for the heavy day

Barbell bench or incline press - 1 x 10, 1 x 8, 2 x 4-6 reps (last 2 sets to failure)

DB flat presses - 1 x 10, 2 x 4-6 (last two sets to failure)

DB flat/ incline flys - 1 x 10, 2 x 4-6 (last two sets to failure)

this day you would take longer rest periods (up to 2-3 mins) and go to failure on the final two sets of each movement...Focus on strengh and getting stronger each time...Every 4th week..take a ligher chest day (both days) and just do the sets heavy, but not to failure...

Thanks a lot Chris. This sounds like something id love to try. I go to the gym when there is no one there so I wouldnt mind throwing a plate and quarter on each side of the hammer incline for 20 reps lol!!

Great contribution!

 

[cenzo78]

From one guy with a lagging chest to another I feel I can share what I have done and am currently doing with good results. Like you I have very large and strong shoulders and triceps. My problem is simply my structure. Any pressing movement puts much more pressure on my shoulders and triceps than pecs.
1st you need to have a great diet and supplement program to keep up with recuperation.
2nd forget about weight and focus on contraction. I can handle 365lbs on the incline and not have a sore chest the next day.
What I do is start with a machine Hammer movement for about 12 reps focusing on squezing the chest and not the weight. Then 2 isolation movements again flexing the pecs and not worrying about weight. Then I finish with a moderately heavy pressing movement to really wear out the pecs. I only do maybe 4 - 5 working sets, but they are rest pause and I follow with extreme stretches.
I then do chest again with shoulders and tri's a few days later. This is an isolation only day. 3 exercises, same focus on the contraction. It seems to work very well. I do keep track of weights and reps everytime I touch a weight too.

Dude, how much does it suck to have such strong shoulders and tri's then your chest is just weak.. I hate it. Your suggestion is awesome, my problem is I have so little time to train I wouldnt be able to rock out 2 body parts efficiently. I am going to try lowering my weights a little and really focusing on the squeeze

 

[The Dude]

Dude, how much does it suck to have such strong shoulders and tri's then your chest is just weak.. I hate it. Your suggestion is awesome, my problem is I have so little time to train I wouldnt be able to rock out 2 body parts efficiently. I am going to try lowering my weights a little and really focusing on the squeeze

Give chest its own day and then on the second day do supersets. Ya, the chest thing has always been a big confidence killer of mine. On front on poses it isn't so bad, but from the side it really lacks the thickness and my shoulders and arms and pretty much the rest of my body is very thick.