Chest Day

[njk411]

I try to mix up my chest workouts every week. How often do you guys think I should mix in high rep training with heavy lifting for low rep sets? I usually try to do one high rep workout every four weeks. I have a 1RM of 375 on flat bench working towards my goal of 405. I saw good gains this summer doing 10 sets of 10 once every couple of weeks. I was also seeking everyone's thoughts on training the chest at multiple angles. My workout today was doing three sets to failure on flat barbell bench, barbell incline and barbell decline using 225 for each lift. I was gassed at the end. Finished with four sets of 12 supinated grip chest press on the cables.

[Bando]

I try to mix up my chest workouts every week. How often do you guys think I should mix in high rep training with heavy lifting for low rep sets? I usually try to do one high rep workout every four weeks. I have a 1RM of 375 on flat bench working towards my goal of 405. I saw good gains this summer doing 10 sets of 10 once every couple of weeks. I was also seeking everyone's thoughts on training the chest at multiple angles. My workout today was doing three sets to failure on flat barbell bench, barbell incline and barbell decline using 225 for each lift. I was gassed at the end. Finished with four sets of 12 supinated grip chest press on the cables.

If your 1RM is 375, you should probably be giving us advice, but I'll bite. Your answer is actually in your question.

Try this:
2 weeks 3 x 10 + accesories
2 weeks 4 x 7 + accesories
2 weeks 5 x 5, lay off the accessories unless they are essentially stretches
Deload for a week
repeat.
repeat.
repeat.

Goal is to always get your reps, even if you have to drop the weight down in your later sets. You're going for higher weights of course week after week. It's grueling, often boring, sometimes feels like it doesn't make sense, but in less than six months, if you just grind it out, you will have all new PR's.

This is the program Induced Drag ran to get a comp 405 bench at under 200lbs, and it's anabolic since your body never gets used to what you're throwing at it.

As for multiple angles, I would rather see more dumbell work at at different angles, good for the shoulders.

I hold a couple current powerlifing state records for bench press, so not just talking out my arse.

[Bando]

Also, in for "that looks good, but I think I'll just stick with what i'm doing, thanks"

[OldFartTom]

I have a 1RM of 375 on flat bench working towards my goal of 405.

When you find out what worked for you, please come back and post how you did it, for our benefit. Thanks!

[DuracellBunny]

[dragman72]

Gain a bunch of weight that will make it go up! I lost a bunch and mine really suffered so I figure that's how it works lol
6-4-2-4-6 max effort followed by a burn out or drop set usually works for chasing numbers for me. Then after I work heavy fly's and inclines