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  1. #1
    Registered User timhet's Avatar
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    Training chest heavy every 5 days...

    I'm currently training chest every 5 days and are getting about 8 reps for set.

    I'm doing:
    3 x 8 incline BB
    3 x 8 flat DB
    3 x 10 Dips
    3 x 10 cable flyes

    I do some warm up push-ups, flyes and light incline BB before my first set, yet I always feel like my chest is either not warmed up enough or it hasn't recovered from the previous workout. It basically feels fine until I start putting the heavy weights on it.

    Is once every 5 days with a heavy load too often?
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  2. #2
    Banned Lexodus's Avatar
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    Depends...how do you feel when your chest day comes back around? Are you still sore from your previous chest day that was 5 days prior? If not, then I think you should be good to go. Otherwise, if you are lifting on sore pecs, maybe you have do every 6-7 days? From what you have already said, it seems like you might want to let ur muscles have more time to recover
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  3. #3
    <3 2 Deadlift BRC1989's Avatar
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    I'd say only do that chest workout only once every seven days.
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  4. #4
    Dr. Animal, OD, Natty Pro The_Animal11's Avatar
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    Originally Posted by timhet View Post
    I'm currently training chest every 5 days and are getting about 8 reps for set.

    I'm doing:
    3 x 8 incline BB
    3 x 8 flat DB
    3 x 10 Dips
    3 x 10 cable flyes

    I do some warm up push-ups, flyes and light incline BB before my first set, yet I always feel like my chest is either not warmed up enough or it hasn't recovered from the previous workout. It basically feels fine until I start putting the heavy weights on it.

    Is once every 5 days with a heavy load too often?
    i wouldnt really consider 8 rep sets a "heavy load"... but each person is gunna respond differently to different volumes and frequencies. personally, my body normally feels ready to work a bodypart again about 3 days later and I feel like i'm missing good days working that bodypart if i wait too much longer. but some people need much longer than that to recover. it really just depends on how your body responds (and i suspect also your caloric intake that fuels your recovery)

    basically, if you wait five days and lift for chest again, and it feels fatigued or not fully recovered, next time wait longer. but if it feels fine and like you're making progress, stick with five days.
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  5. #5
    Registered User timhet's Avatar
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    Originally Posted by Lexodus View Post
    Depends...how do you feel when your chest day comes back around? Are you still sore from your previous chest day that was 5 days prior? If not, then I think you should be good to go. Otherwise, if you are lifting on sore pecs, maybe you have do every 6-7 days? From what you have already said, it seems like you might want to let ur muscles have more time to recover
    I don't have any DOMS on the 5th day...its not until I start my first set that it just doesn't quite feel right. I may have to re-do my workout plan to give each body part an extra days rest. Its only the chest that I get this issue though...
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  6. #6
    Registered User Eric-B's Avatar
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    Things like always going to failure and not deloading will play a big part in the frequency that you are able to train a certain muscle group. If you are smart with the percentages and do progressive loading with some deloads here and there, you should be fine hitting an area twice a week. Maybe vary the rep ranges between the two workouts though.
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  7. #7
    brb flexing buffgrk's Avatar
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    every 5 days is fine.
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  8. #8
    Registered User UTMatt's Avatar
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    Originally Posted by timhet View Post
    I'm currently training chest every 5 days and are getting about 8 reps for set.

    I'm doing:
    3 x 8 incline BB
    3 x 8 flat DB
    3 x 10 Dips
    3 x 10 cable flyes

    I do some warm up push-ups, flyes and light incline BB before my first set, yet I always feel like my chest is either not warmed up enough or it hasn't recovered from the previous workout. It basically feels fine until I start putting the heavy weights on it.

    Is once every 5 days with a heavy load too often?
    Probably would be if all you did was chest, but I assume you also workout shoulders and triceps. Both of which you use in a chest routine.
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  9. #9
    Registered User timhet's Avatar
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    Originally Posted by UTMatt View Post
    Probably would be if all you did was chest, but I assume you also workout shoulders and triceps. Both of which you use in a chest routine.
    I do triceps with chest.

    Currently doing:
    Day 1: Back/Bi
    Day 2: Chest/Tri
    Day 3: Legs
    Day 4: Shoulders/Traps
    Day 5: Rest

    An alternative would be to add an extra rest day in, but I enjoy going to the gym and hate having rest days...

    Day 1: Back/Bi
    Day 2: Chest/Tri
    Day 3: Rest
    Day 4: Legs
    Day 5: Shoulders/Traps
    Day 6: Rest
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  10. #10
    lol I dunno mybody001's Avatar
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    id consider the heavy range to be about 3-6 reps. i think it should be ok to perform every 5 days if dont feel any soreness and if chest is a priority.
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  11. #11
    Registered User 8-Hype's Avatar
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    Originally Posted by timhet View Post
    I'm currently training chest every 5 days and are getting about 8 reps for set.

    I'm doing:
    3 x 8 incline BB
    3 x 8 flat DB
    3 x 10 Dips
    3 x 10 cable flyes

    I do some warm up push-ups, flyes and light incline BB before my first set, yet I always feel like my chest is either not warmed up enough or it hasn't recovered from the previous workout. It basically feels fine until I start putting the heavy weights on it.

    Is once every 5 days with a heavy load too often?
    I do such workouts twice a week.
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  12. #12
    Registered User entropy1's Avatar
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    5 days between workouts is fine. the only thing i'ld be worried about is tris getting hit again with shoulders
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  13. #13
    Milk does a body good. Sir_Malak's Avatar
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    Feel it out and use common sense. If your still sore or feeling pain when you try to lift again then you need more rest. Diet and sleep play a major role in recovery time and sometimes we do not get the proper food/rest so that is why regardless of your set goals you need to ask yourself on that day if your body is ready.
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