I did my chest day today, but I really want to start to see gains. Is it good to have two chest days? I'm going to be sore tomorrow, and probably Tuesday and Wednesday. But can I give myself another chest day Thursday? Or is a week between chest workouts appropriate? Thanks.
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04-24-2011, 04:16 PM #1
Is it good to do two chest days a week?
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04-24-2011, 05:05 PM #2
This is something that I have been thinking about myself. I generally do a chest routine on Monday or Tuesday and can feel it through the next 2-3 days. After that I have been feeling like I need more for growth.
I have personally been thinking about trying a 6 day split, where I train all my muscle groups twice a week for maybe a couple weeks at a time for 2 months.
But, you don't want to go HEAVY monday, and then turn around thursday and go Heavy again. Split it up, Monday go heavy and Thursday go light with high reps.
Monday - Chest (Heavy working sets - Alot of Presses, Incline, Decline, Flat)
Tues - Legs (Squats/Leg Presses)
Wed - Back (Deadlifts / BB Rows)
Thurs - Chest (DB Flyes/Cables/DB Presses)
Fri - Legs (Leg Ext/ Leg Curls/Lunges/Calf raises)
Sat - Back (Good Mornings / DB Rows/etc)
This is just basic - To round out your body you would need to fit at least a light shoulder workout there as well as you will get some work from the heavy chest day on your delts. But this is a fairly simple type of 6 day split where you could add chest and I recommend your other lifts twice a week as well.
Don't do this for very long in my opinion maybe a month or two to stimulate some growth then go back to your original routine, until you hit that plateau again.
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04-24-2011, 05:13 PM #3
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04-24-2011, 05:14 PM #4
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04-24-2011, 05:37 PM #5
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04-24-2011, 07:07 PM #6
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04-25-2011, 05:33 AM #7
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04-25-2011, 05:55 AM #8
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By reduce volume, he means something along the lines of only do 1-2 exercises per muscle group with 2-4 sets per exercise, rather than 5 exercises per muscle group with 4-6 sets per exercise.
Just doing a fullbody with 1 exercise per muscle group, or an upper/lower split with 1-2 exercises per muscle group, is a pretty good place for a beginner to be at.SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
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04-25-2011, 07:07 AM #9
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04-25-2011, 07:12 AM #10
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04-25-2011, 07:32 AM #11
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Yeah I have been doing chest days 2 x a week forever. I think it helps a lot. Just bumped squats up for 3 x a week too. It just depends on how heavy you go, which is gonna have to be really heavy to need a week rest, and how fast you recover. I recover quick, so I do this. Plus, I am only doing main lifts for the next 9 weeks.
PR's: 365 | 280 | 500 = 1145 lbs
Log: http://forum.bodybuilding.com/showthread.php?t=161814243&p=1242966893#post1242966893
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05-01-2013, 04:30 PM #12
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