For optimal muscle and strength gains. Personally, I only feel sore the next day. I usually have a rest day. Is 1 day inbetween chest workouts productive or I will be overtraining?
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Results 1 to 15 of 15
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08-23-2017, 04:34 AM #1
How long should I wait before I train chest?
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08-23-2017, 04:51 AM #2"Meow" - Cat, 2020
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Are you implying that you would like to train chest 4 times a week?
If so, dont. Lifters that are not chemically enhanced will see minimal (close to zero) benefit from training more than 4 days a week, total - and hitting a specific muscle group more than twice a week is unlikely to yield statistically significant improvements.
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08-23-2017, 05:32 AM #3No, I meant twice a week. Monday would be chest and I would repeat chest on friday again, when I am done with my routine. Some people say that hitting a certain muscle group twice a week can improve it.Originally Posted by lukepeter
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08-23-2017, 05:43 AM #4Never lucky
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Depends on the context of your entire training, but 3-4 times a week would be the most optimal range.
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08-23-2017, 06:51 AM #5I need about tree fiddy
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Nothing wrong with twice a week, but unless you're working back as much, or more than, chest then I'd start looking for a shoulder surgeon.
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08-23-2017, 12:21 PM #6Registered User
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I hit all the muscle groups twice per week but I would not add a muscle group on an unscheduled day. There are reasons for structured programs and dedicated rest days. You implied you would add chest after you finish your Friday routine. Without knowing more we cannot tell what other muscles you are impacting but typically adding a muscle group to a finished routine doesn't work well. Sorry if I read that incorrectly.
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08-23-2017, 03:39 PM #7Eatin'
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Optimal for what? Posture and shoulder issues?Originally Posted by 3SchnitzelsAday
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08-23-2017, 03:41 PM #8Never lucky
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Getting big and strong.Originally Posted by Veznor
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08-23-2017, 03:51 PM #9Kerri Chandler is king
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What you basing your statement on can I ask? No way can someone natural bench 4 days a week, utterly moronic statement.Originally Posted by 3SchnitzelsAday
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08-23-2017, 03:59 PM #10Registered User
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You can, but it wouldn't be intense at allOriginally Posted by cosm0
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08-23-2017, 04:30 PM #11Team Monkey Arms
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Originally Posted by 3SchnitzelsAday
My god you post a lot of bs.....Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
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08-23-2017, 06:50 PM #12I need about tree fiddy
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3xweek on fullbody sure. 4 is accepted by many as a bad idea in most contexts. You'd have to do back to back days and that means your intensity has to be pretty low as a natural. Sure I've benched 7 days a week before, but I literally only did one set several reps below failure. Great for coming back from a layoff and exploding strength quickly, but only good for about 2 weeks IMO.
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08-24-2017, 04:31 AM #13Laughing Man
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Completely depends on your ability to recover. I currently do an upper lower routine. Chest is hit three times. 2 chest exercises on each upper day and the 3rd upper day is a light day for a lagging body part. Able to recover from it.
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08-25-2017, 01:22 PM #14Work In Progress
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I did one cycle of Smolov Jr. for bench, which is three weeks of benching 4x per week. I was able to put 30lbs on my 1RM, BUT I was also new to barbell bench pressing (had only been using DBs previously). Keep in mind that the program does not include any accessory lifts, though it says you can add them if you want to - I did not. The issue I found is that as davis mentioned, there is no pulling work or leg work in the program, so you need to account for that and keep it in mind. Looking back on it now, I wouldn't recommend it.
There are better, safer ways to train for strength and size, without risking injury. You just have to find the right program for you, and be patient with it.▇ ▅ █ ▅ ▇ ▂ ▃ ▁ ▁ ▅ ▃ ▅ ▅ ▅ ▇
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08-25-2017, 03:02 PM #15Deadlifter
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If you want strength gains, do chest very often.
Even if it is just one set.
For every set you do for chest, you need to do a set for back too.
Training chest heavy, two times a week works for most lifters.
I find overtraining very hard, but again it all depends on the individual.So you're on the internet for good advice, here's some good advice: have a good laugh once in a while. And never tear your bicep!
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