Number of lifts per wrokout

[ramones951]

Hello all,

I was curious if I'm doing enough in the gym to quickly build muscle. For example, on a normal chest-tri day I will do:

3x8 Dumbbell bench or barbell bench
3x8 Incline dumbbell bench or incline bench
3x8 decline barbell bench

After completing all of those my chest and tri's are toast. Some days if I have something left I will do some fly's or skull crushers, but I feel like those are the 3 most effective excersises. Is that enough to be effective?

[Gitt66]

Hello all,

I was curious if I'm doing enough in the gym to quickly build muscle. For example, on a normal chest-tri day I will do:

3x8 Dumbbell bench or barbell bench
3x8 Incline dumbbell bench or incline bench
3x8 decline barbell bench

After completing all of those my chest and tri's are toast. Some days if I have something left I will do some fly's or skull crushers, but I feel like those are the 3 most effective excersises. Is that enough to be effective?

I'd throw in a tricep isolation or two as pressing movements tend to not hit the long head of the tricep. The lying tricep extension is great, I love this movement, as well as overhead tricep extensions.

http://www.youtube.com/watch?v=-rh3MHnRI_I

Here's the proper form to get the most out of the lying tricep extension.

[ironwill2008]

Hello all,

I was curious if I'm doing enough in the gym to quickly build muscle. For example, on a normal chest-tri day I will do:

3x8 Dumbbell bench or barbell bench
3x8 Incline dumbbell bench or incline bench
3x8 decline barbell bench

After completing all of those my chest and tri's are toast. Some days if I have something left I will do some fly's or skull crushers, but I feel like those are the 3 most effective excersises. Is that enough to be effective?

Three words that should never be used in the same sentence: "quickly build muscle."

[ramones951]

Three words that should never be used in the same sentence: "quickly build muscle."

Okay, I guess I should have phrased it differently. I know it won't happen fast, just wanted to know if I should be doing more.

Thanks for the info guys.

[BayerZ28]

Hello all,

I was curious if I'm doing enough in the gym to effectively build muscle. For example, on a normal chest-tri day I will do:

3x8 Dumbbell bench or barbell bench
3x8 Incline dumbbell bench or incline bench
3x8 decline barbell bench

After completing all of those my chest and tri's are toast. Some days if I have something left I will do some fly's or skull crushers, but I feel like those are the 3 most effective excersises. Is that enough to be effective?

Fixed....

And are you targeting size or strength? Two different routines, but can hit both with the right setup.

I do 5x5 routine push/pull.

Push day is:
Flat bench
Upright press
Cable Flys
Skull crushers

[ramones951]

Fixed....

And are you targeting size or strength? Two different routines, but can hit both with the right setup.

I do 5x5 routine push/pull.

Push day is:
Flat bench
Upright press
Cable Flys
Skull crushers

Honestly both eventually. I suppose right now I'm focusing more on strength because I'm doing higher reps. Down the road I will try to bulk up.

I guess I will cycle through which one of my presses I will leave out on tri days and try to incorporate more pulling exercises. Thanks a lot.

[BayerZ28]

^ I'm not claiming to be an expert on this, but I can offer my $0.02.

I'd focus on one form of bench for 8 weeks, then switch it if you want or when you get bored. I switch my routine every couple months.

And IIRC, higher reps would be for size. Lower reps are for strength training. Ex; a 5x5 is a strength program and 3x10 would be more for size. I think that 3x8 routine may work for size and strength, but I'll wait for someone else to discuss that aspect.

[fnares]

^ I'm not claiming to be an expert on this, but I can offer my $0.02.

I'd focus on one form of bench for 8 weeks, then switch it if you want or when you get bored. I switch my routine every couple months.

And IIRC, higher reps would be for size. Lower reps are for strength training. Ex; a 5x5 is a strength program and 3x10 would be more for size. I think that 3x8 routine may work for size and strength, but I'll wait for someone else to discuss that aspect.

This is pretty bad advice. Have some form of flat/decline movement and incline movement. Keep your chest proportional.

[AlanApe]

the key is to make each rep and set count. Keep lifting until you have or are just about to reach positive muscular failure. for a beginner this will always be a few reps further than when your mind tells you to stop.