Hmm.. Overkill?

[Just Live]

My chest is really lagging compared to the rest of my body. Would it be ok to work chest more twice a week? or is this to much? Maybe, focus on upper chest one day, then lower chest another day?

[MidwestMonster]

It's suggested that you work each body part 2-3(max) times a week. Maybe add some decline and some incline to your routine.

[Hugh Jazz]

Chest 2X a week is fine.

[Just Live]

Maybe posting my routine will help.

Monday - Dynamic Effort
Incline Bench - work up to 3 sets repitition effort
Seated BB Press - 3 sets 3-5 reps
Skullcrushers - 3 sets 8-12 reps
Lying DB Ext (or Vbar Pressdowns) - 3 sets 8-12 reps
Flat DB - 3 sets 8-12 reps
Seated Cable Rows - 3 sets 8-12 reps
Abs

Tuesday - Max Effort Deadlifts
Deadlifts - ME
BB Lunges - 3 sets 8-12 reps
Leg Press - 3 sets 5-7 reps
BO Rows - 3 sets 3-7 reps
Standing BB Curl - 3 sets 5-7 reps
Reverse Cable Curls - 3 sets 8-12 reps
Calves
Forearms
Abs

Thursday - Max Effort Pressing Movement
Flat BB Bench - ME
Tricep Pushdown Mach - 3 sets 5-7 reps
Incline DB Press - 3 sets 8-12 reps
Military press ? - sets 8-12
Front/Side/Rear Lat raises - 3 sets 10-15 reps
Lat Pulldowns - 3 sets 8-12 reps
Reverse Grip Rows - 3 sets 8-12 reps
Abs

Friday - Max Effort Squats
Squats - ME
Hypers - 3 sets 8-12 reps
Leg curls - 3 sets 10-12 reps
Close Grip Rows - 3 sets 3-7 reps
Preacher Curls - 3 sets 8-12 reps
DB Curls - 2-3 sets 10-15 reps
Forearms(Optional)
Abs


Repitition Effort Example - barx10, 75x8, 95x5, 125xmax reps for 3 sets
Max Effort Example(ME) - barx10, 95x8, 115x5, 135x3, 155x2, 175x1, 190x3-5 for 3 sets

Should I add in some more chest on a certain day? or just keep as is, and hope my chest catches up?

[MidwestMonster]

Originally Posted by Just Live

Maybe posting my routine will help.


Should I add in some more chest on a certain day? or just keep as is, and hope my chest catches up?

First off, on bench days, train triceps first, ALWAYS (referring to DE day). People at westside usually do 14-16 sets of tri extensions. (I advise you to go to Westside-Barbell and print off some articles, I learned ALOT)

Drop the leg press and do light squats. Forearms are worked enough, drop the forearm exercises. DE = 8x3. Add decline on DE day.

[itslocke]

Originally Posted by MidwestMonster;

First off, on bench days, train triceps first, ALWAYS (referring to DE day). People at westside usually do 14-16 sets of tri extensions. (I advise you to go to Westside-Barbell and print off some articles, I learned ALOT)

Drop the leg press and do light squats. Forearms are worked enough, drop the forearm exercises. DE = 8x3. Add decline on DE day.

Why would you train your triceps first? I would assume that if anyone is going for a good amount of reps and weight on bench this wouldn't help and would only hurt potential strength gains.

Also, forearms are NOT worked enough through heavy compounds. Isolation on the forearms is a great way to boost muscle growth.

Why are you working your abdominals two days in a row? That's ridiculous. Give them rest.

[DaTruth1]

LOL I love how each day's workout has a different name Try Rippetoes for a bit. You will NOT regret it.

[MidwestMonster]

Originally Posted by itslocke

Why would you train your triceps first? I would assume that if anyone is going for a good amount of reps and weight on bench this wouldn't help and would only hurt potential strength gains.

Also, forearms are NOT worked enough through heavy compounds. Isolation on the forearms is a great way to boost muscle growth.

Why are you working your abdominals two days in a row? That's ridiculous. Give them rest.

It doesn't say why, but a lifter at Westside trained that way, bench then tris right after for a year, and his bench went from 525 to 633. It's called assistance, which tris assists the bench, but tris are most important muscle in the bench press. Trust me, Louie Simmons knows what he's talking about.

[giuseppe_p]

keep on lifting man... 2x a week is fine

[mortious]

Not a very good workout dude, I suggest u take a look through the website at some of the example workouts.
If your goal is to achieve overall mass, you should keep similar muscle groups together and work them once primarily and then once secondarily. With bodybuilding, the goal is to accumulate fatigue and your not going to achieve that very well when you're only doing one exercise per muscle group on certain days.

Something like this would have a better effect

Mon: Chest, tris
Tues: Back, bis
Weds: Legs
Thurs: Arms
Fri: Off

[zooyork69]

hey bud. a couple of dgood old push ups every night has made my pecs noicable bigger in the last 4 weeks

[Muscle1.]

A little sidebar: I swore you were a girl in your av, threadstarter.

[basamin]

Originally Posted by MidwestMonster

It doesn't say why, but a lifter at Westside trained that way, bench then tris right after for a year, and his bench went from 525 to 633. It's called assistance, which tris assists the bench, but tris are most important muscle in the bench press. Trust me, Louie Simmons knows what he's talking about.

In this post you are implying that the guy did Triceps AFTER Bench Press, if thats the case, no one is arguing but in your first post you said do Triceps BEFORE Bench Press?

[aznefxSteveo]

yea its fine bro. Just make sure your getting adequate rest. Focus on the chest area's you are weak on the most. For example, mine is upper chest so every chest day I usually throw some incline press in their at all kinds of angles to get that chest development. A good rule of thumb is 48hrs. If you wait at least 48hrs, your chest muscles will have time to rebuild/heal.

For you, Id go like tues - friday maybe or monday, thursday? Just an idea i have no clue what your split is. Last week I did Friday - Sunday. More advanced you get, the faster the muscles heal and the harder it is to stress the fibers. Why I can get away with 48hrs rest n some individuals cannot

[Big_fuzzy]

Originally Posted by mortious

Not a very good workout dude, I suggest u take a look through the website at some of the example workouts.
If your goal is to achieve overall mass, you should keep similar muscle groups together and work them once primarily and then once secondarily. With bodybuilding, the goal is to accumulate fatigue and your not going to achieve that very well when you're only doing one exercise per muscle group on certain days.

Something like this would have a better effect

Mon: Chest, tris
Tues: Back, bis
Weds: Legs
Thurs: Arms
Fri: Off

SHUT UP! my god you talk alot of ****!

OP, add more chest work after your max days, such as flye variations, illegal widegrip benches etc etc.

[olinerules87]

you can work a muscle up to 9 times in one week as long as you don't train to failure and only use one exercise each time and keep volume/intensity in check

-from charles polquinn and chad waterbury

Chad has a great specialization program for bringing up lagging bodyparts callled "Perfect 10". google it

[poissonrouge]

whatever floats ur boat mate, i do chest 4 times a week and see my biggest gains there

[bah01001]

Originally Posted by MidwestMonster

It doesn't say why, but a lifter at Westside trained that way, bench then tris right after for a year, and his bench went from 525 to 633. It's called assistance, which tris assists the bench, but tris are most important muscle in the bench press. Trust me, Louie Simmons knows what he's talking about.

If it doesnt say why and you dont know why, then don't give someone that advice....

To the OP, if your trying to add size to your chest, do not to tri's first...tri's are used heavily while working out chest so if you want to add mass to your chest, you are going to need your tri's 100% during your chest workout...

Adding mass, you need to push up heavy weight. If you pre-exhaust your triceps, then good luck putting up the weight you need......

Also, doing chest twice/week is fine to do...just do not train to failure every time...what i did when i trained it twice/week is go heavy one day, then go light the next time you do it later in the week

[Just Live]

aznefxSteveo & itslocke- repped.

[MidwestMonster]

Originally Posted by basamin

In this post you are implying that the guy did Triceps AFTER Bench Press, if thats the case, no one is arguing but in your first post you said do Triceps BEFORE Bench Press?

I know I screwed up that post, but I meant tris after bench.

Originally Posted by bah01001

If it doesnt say why and you dont know why, then don't give someone that advice....

Hey, If you could read that post again, pay attention. Assistance.

[mastamoose4]

this is what i do, and it works like a miricle....

mon- shoulders/traps
tues- bis/tris
wed- legs
thur- rest
fri- chest/tris
sat- back/bis
sun-cardio and abs

and i also do abs any days i feel like it

i did it like that cause my arms are lagging , just mess around with routines
like you can put chest in on tuesday or something like that hope this helped

[itslocke]

Originally Posted by MidwestMonster;

It doesn't say why, but a lifter at Westside trained that way, bench then tris right after for a year, and his bench went from 525 to 633. It's called assistance, which tris assists the bench, but tris are most important muscle in the bench press. Trust me, Louie Simmons knows what he's talking about.

Well he never said he wanted to increase his strength. His chest is lagging and he needs mass in order to bring it up to par with the rest of his physique.

Originally Posted by zooyork69;

hey bud. a couple of dgood old push ups every night has made my pecs noicable bigger in the last 4 weeks

Why would anyone wish to do this? There's no point in doing push ups every night, especially if you have your own workout routine that you follow. Your body needs rest, so working it with extra push ups won't accomplish anything.

[battousai216]

Originally Posted by itslocke

Why would you train your triceps first? I would assume that if anyone is going for a good amount of reps and weight on bench this wouldn't help and would only hurt potential strength gains.

Also, forearms are NOT worked enough through heavy compounds. Isolation on the forearms is a great way to boost muscle growth.

Why are you working your abdominals two days in a row? That's ridiculous. Give them rest.

x2, i agree with everything said there, i am curious as to why you would want to work your triceps first

[battousai216]

Originally Posted by MidwestMonster

I know I screwed up that post, but I meant tris after bench.



Hey, If you could read that post again, pay attention. Assistance.

nevermind i missed that post sorry

[mortious]

Originally Posted by Big_fuzzy

SHUT UP! my god you talk alot of ****!

OP, add more chest work after your max days, such as flye variations, illegal widegrip benches etc etc.

How the hell am i talking ****? What i said is actually right. Your much better off grouping similar muscle groups together in one day than doing a few exercises on each muscle group every time you workout, especially if you're looking to bulk up.

[reds10]

Originally Posted by MidwestMonster

First off, on bench days, train triceps first, ALWAYS (referring to DE day). People at westside usually do 14-16 sets of tri extensions. (I advise you to go to Westside-Barbell and print off some articles, I learned ALOT)

Drop the leg press and do light squats. Forearms are worked enough, drop the forearm exercises. DE = 8x3. Add decline on DE day.

uhh.. not sure i agree here. no point in doing tris before chest if you're trying to grow all parts of your body. by the time i finish my chest routine and top it off with dumbbell flys, i can barely get 1/4 my max weight. if i hit tris first, i would never get a decent chest exercise.

i finish my days off going Very Hard on triceps, and i've been growing like crazy and my strength is taking off.




now doing tris right after bench then yea, i guess that would be good. but i always finish my chest because i do so many exercises that need my tris.

[Just Live]

Originally Posted by itslocke

Well he never said he wanted to increase his strength. His chest is lagging and he needs mass in order to bring it up to par with the rest of his physique.

Yupp. Need more mass

[whitesox3223]

Originally Posted by mortious

Not a very good workout dude, I suggest u take a look through the website at some of the example workouts.
If your goal is to achieve overall mass, you should keep similar muscle groups together and work them once primarily and then once secondarily. With bodybuilding, the goal is to accumulate fatigue and your not going to achieve that very well when you're only doing one exercise per muscle group on certain days.

Something like this would have a better effect

Mon: Chest, tris
Tues: Back, bis
Weds: Legs
Thurs: Arms
Fri: Off

lol its westside. thats one of the BEST routines out there for strength. ah yes thats the problem. westside wasnt meant to be used by bodybuilders looking to get bigger.

[MidwestMonster]

Originally Posted by itslocke

Well he never said he wanted to increase his strength. His chest is lagging and he needs mass in order to bring it up to par with the rest of his physique.



Why would anyone wish to do this? There's no point in doing push ups every night, especially if you have your own workout routine that you follow. Your body needs rest, so working it with extra push ups won't accomplish anything.

You asked why you should train tris first, I anwsered you, but in the above posts I screwed up the order. That's a mistake on my behalf.

Originally Posted by reds10

uhh.. not sure i agree here. no point in doing tris before chest if you're trying to grow all parts of your body. by the time i finish my chest routine and top it off with dumbbell flys, i can barely get 1/4 my max weight. if i hit tris first, i would never get a decent chest exercise.

i finish my days off going Very Hard on triceps, and i've been growing like crazy and my strength is taking off.




now doing tris right after bench then yea, i guess that would be good. but i always finish my chest because i do so many exercises that need my tris.

PLEASE LEARN TO RED BEFORE YOU POST. That issue has already been cleared up. And I think you guys forgot, it's Powerlifting, not bodybuilding.

Last paragraph - There's no guessing, it is good.

[jjsally7]

why no flys? or dips? all your doing for chest is bench. maybe i misread.