Hi.. My problem is that I can't keep the same reps on bench press at least on the 3 first sets.. Ive been doing this routine for 4 months and since I believe im not hitting chest as hard and that it is the reason why I havent had gains as i expected. I'm thinking on working out chest twice a week one day with triceps and the second day with shoulders.. would it help to do the same chest routine twice a week?? or should I do one light day and one heavy day? Or one day DBs the other day barbell? Any advice. Im kind of lost..Thanks.
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Thread: How to train chest twice a day
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04-30-2013, 06:43 PM #1
How to train chest twice a day
''No pain.. No gain''
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04-30-2013, 06:46 PM #2
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04-30-2013, 06:46 PM #3
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04-30-2013, 06:49 PM #4
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04-30-2013, 08:16 PM #5
incline bench. flat bench. High cable crossovers. Dumbbell flys. That's the workout my reps are.. Incline warm up set 12 1St set 11 second set 7. 3rd set 5.. all of em with 35lbs on each side. Flat bench im exhausted and I just do 10. 6. 6. With 40lbs. The rest is good so I guess my main problem are the bench presses.
''No pain.. No gain''
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04-30-2013, 08:24 PM #6
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04-30-2013, 08:28 PM #7
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04-30-2013, 08:36 PM #8
Im on the exact same split. Just this week i started doing 2 days on/ 1 day off, to hit the same group twice a week. my tip is just work with the higher weights and youd be surprised but a lot of the times youll be able to get the same reps with the increased weight. just keep working on increasing weighs, and try to change it to barbell sometimes just so you dont get bored.
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04-30-2013, 08:37 PM #9
Two reasons you aren't growing: either your routine is bad, or your nutrition is bad.
You should be doing a full body routine 3x per week. Follow a program like JasonDB's 5x5 for beginners. It has forced progression with resets when you hit plateaus. Eat like a horse and follow it as prescribed and you will see gains.
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04-30-2013, 08:44 PM #10
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04-30-2013, 08:47 PM #11
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04-30-2013, 08:57 PM #12
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05-01-2013, 12:25 AM #13
I had a similar problem where I had plateaued, especially with my chest. I tried Noah Seigel's Pec Building Workout for a few weeks which works on Chest twice per week. One session is at high intensity with low reps and the second is at a lower intensity with more reps.
Unfortunately I not yet allowed to post links but give this a try bodybuilding.com/fun/best-chest-noah-siegels-pec-building-workout.html
It worked well for me, I'd suggest to give it a try.
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05-01-2013, 12:29 AM #14
- Join Date: Jan 2006
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Stop going to failure on every set.
That being said, there is no real problem with you working chest on those two days. If you think your chest is lagging (which there is a good chance it isn't and you just have unrealistic expectations), then added volume and frequency are great ways to help it.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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05-01-2013, 05:15 AM #15
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05-01-2013, 07:12 AM #16
What's your definition of absolute failure? Is it wavering form, failed concentric or failed negative? They are three very different things.
I advocate training to form failure - where your decent form is no longer sustainable for another rep. Occasionally I will push this all the way to negative failure which is tough. But if you go to form failure, you may or may not be able to hit the same number of reps for the next set. the most important thing is that you are making some kind of progress - either one more rep over 3 sets, more weight for same reps etc."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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05-01-2013, 08:18 AM #17
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05-01-2013, 08:47 AM #18
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05-01-2013, 09:42 AM #19
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05-01-2013, 11:31 AM #20
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05-01-2013, 04:35 PM #21
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05-02-2013, 06:54 AM #22
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05-03-2013, 07:00 AM #23
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05-03-2013, 07:01 AM #24
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