24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 15 of 15
  1. #1
    New Member Tein's Avatar
    Join Date: Dec 2002
    Posts: 9
    Rep Power: 0
    Tein has no reputation, good or bad yet. (0)
    Tein is offline

    how often do you work your chest a week?

    i've been trying to gain mass on my chest for a long time now but having trouble. i currently do chest twice a week, mon and thurs: mon is all bench, intense workout maxing out at 315 and thurs i try to go light and do a lot of flies and such. is that enough to gain? what are some of ur guys' chest routine for those of you who're trying to gain.
    thx
    Height: 5'11''
    Weight: 188
    Max Flat Bench: 355
    Max 225 Reps: 23
    Reply With Quote

  2. #2
    Message Board King MiloMan's Avatar
    Join Date: Sep 2002
    Location: Here (though sometimes there).
    Posts: 6,817
    Rep Power: 0
    MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100) MiloMan is not very well liked. (-100)
    MiloMan is offline

    Re: how often do you work your chest a week?

    Originally posted by Tein
    i've been trying to gain mass on my chest for a long time now but having trouble. i currently do chest twice a week, mon and thurs: mon is all bench, intense workout maxing out at 315 and thurs i try to go light and do a lot of flies and such. is that enough to gain? what are some of ur guys' chest routine for those of you who're trying to gain.
    thx
    Perhaps you are doing too much; list your workout, with days, lifts, sets, and reps.
    aut viam inveniam aut faciam
    Reply With Quote

  3. #3
    New Member Tein's Avatar
    Join Date: Dec 2002
    Posts: 9
    Rep Power: 0
    Tein has no reputation, good or bad yet. (0)
    Tein is offline
    mon:
    flat bench: warm up with 135 and 185; 15 reps of 225; max at 315; 3X3 of 275; superset 275-->225-->135

    incline: 1X10 135; 1x6 185; 1x4 225; 1x10 135

    decline: 1x10 135; 1x6 185; 1x2 225; 1x8 135


    thurs:
    incline bench: warm up with 135 &185; 1x8 225; 1x2 275; 3x5 225; superset 185-->135
    cable cross: 4-5 sets
    flies: 4-5 sets

    and i get plenty of protein each day, abou 200 grams or so

    thanx a lot for any input
    Height: 5'11''
    Weight: 188
    Max Flat Bench: 355
    Max 225 Reps: 23
    Reply With Quote

  4. #4
    Registered User D&G's Avatar
    Join Date: Oct 2001
    Location: London, England
    Age: 35
    Posts: 6,841
    Rep Power: 36657
    D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000) D&G has much to be proud of. One of the best! (+20000)
    D&G is offline
    I train chest once every 10 days, never more than 5 sets for it.
    Reply With Quote

  5. #5
    New Member Tein's Avatar
    Join Date: Dec 2002
    Posts: 9
    Rep Power: 0
    Tein has no reputation, good or bad yet. (0)
    Tein is offline
    Originally posted by D&G
    I train chest once every 10 days, never more than 5 sets for it.
    u trying to maintain or gain?
    Height: 5'11''
    Weight: 188
    Max Flat Bench: 355
    Max 225 Reps: 23
    Reply With Quote

  6. #6
    LittleGuy
    Guest
    I think once a week is enough for everything except calves and abs. some people i know do chest twice a week for chest but i think its to much,what i think
    Reply With Quote

  7. #7
    New Member Tein's Avatar
    Join Date: Dec 2002
    Posts: 9
    Rep Power: 0
    Tein has no reputation, good or bad yet. (0)
    Tein is offline
    yea i guess everybody's different. i know that some muscle groups need 5-7 days of resting time between workouts but for me personally, after my chest workout, after 3 days or so, all teh sorness is gone and it feels perfectly fine. i mean, is my chest muscles still recovering even though i have no residual effects from the previous workout? and my chest mass always decrease 3-4 days after i work out...weird
    Height: 5'11''
    Weight: 188
    Max Flat Bench: 355
    Max 225 Reps: 23
    Reply With Quote

  8. #8
    Registered User JamesBarlow's Avatar
    Join Date: Jan 2003
    Location: Bristol, Pennsylvania, United States
    Age: 44
    Stats: 5'10", 265 lbs
    Posts: 554
    BodyPoints: 1991
    Rep Power: 152
    JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0) JamesBarlow has no reputation, good or bad yet. (0)
    Visit JamesBarlow's BodySpace
    JamesBarlow is offline

    Re: how often do you work your chest a week?

    Originally posted by Tein
    i've been trying to gain mass on my chest for a long time now but having trouble. i currently do chest twice a week, mon and thurs: mon is all bench, intense workout maxing out at 315 and thurs i try to go light and do a lot of flies and such. is that enough to gain? what are some of ur guys' chest routine for those of you who're trying to gain.
    thx
    I work chest twice a week as well. From your original post I was going to say we do very similar things, but then I saw your actual workout.

    The things that I do differently is that I use 12 reps on monday and drop to 8 on thrusday. It looks like you go pretty heavy on both days. I also don't pyramid. I do a few warmups and then my working sets.

    I also don't do the volume that you do. I only do about 12 sets total for the week. I work tri's after chest so I can't do many more sets for chest without making the workouts to long.

    I have been experimenting with this type of training for a little while, so it's still a work in progress, but it has been going great for me.

    Your question about muscle recovery is one of the reasons that I have been trying to develop this program. You basic question of wheather or not your muscles are still recovering after the soreness is yes, they are still recovering. The question I asked is if they are still recovering from a high rep workout (12 in my case) can I go back and train them again using lower reps(8) allowing me to train a muscle twice a week without disrupting the recovery from the previous training.

    I don't have an answer to this yet, but that's what I am trying to find out.
    "Pain is a state of MIND -
    - Mass is a state of BEING"
    This one is my own.
    Reply With Quote

  9. #9
    Member MonstaDwarf's Avatar
    Join Date: Feb 2003
    Location: outback
    Age: 51
    Posts: 5
    Rep Power: 0
    MonstaDwarf has no reputation, good or bad yet. (0)
    MonstaDwarf is offline
    I train chest twice a week. Two different workouts. Monday is all pressing thursday is all flying.
    not many sets per exercise (usually just one) but half a doz exercises
    Works for me.
    how about them apples
    Reply With Quote

  10. #10
    Member SuperZERO's Avatar
    Join Date: Dec 2002
    Posts: 171
    Rep Power: 150
    SuperZERO has no reputation, good or bad yet. (0) SuperZERO has no reputation, good or bad yet. (0) SuperZERO has no reputation, good or bad yet. (0) SuperZERO has no reputation, good or bad yet. (0) SuperZERO has no reputation, good or bad yet. (0)
    SuperZERO is offline
    I used to do chest once a week. Until Jan. I hit a month long plateu in DEC and decided to change up my routine. Now I do on heavy chest day (5sets MAX) every 9 days. In the middle of the 9 days I do 3 more sets of light weight to about 75% or less of failure. My chest has never been bigger, or stronger.
    Listen to me, or else!!!
    Reply With Quote

  11. #11
    Old School AMG's Avatar
    Join Date: Dec 2002
    Location: NY
    Age: 39
    Posts: 4,135
    BodyPoints: 661
    Rep Power: 309
    AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50) AMG will become famous soon enough. (+50)
    Visit AMG's BodySpace
    AMG is offline
    I work my chest once a week. That equals out to 4-6 sets every 7 days.
    Reply With Quote

  12. #12
    All-Pro QB drew_bledsoe's Avatar
    Join Date: Nov 2002
    Location: Worcester, MA
    Age: 36
    Posts: 1,108
    Rep Power: 200
    drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10) drew_bledsoe is on a distinguished road. (+10)
    drew_bledsoe is offline
    once per wk. 3 exercises for 3 sets.
    Reply With Quote

  13. #13
    Message Board King P.T.B.W's Avatar
    Join Date: Aug 2002
    Location: str8 out da trailah
    Posts: 86
    Rep Power: 156
    P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0) P.T.B.W has no reputation, good or bad yet. (0)
    P.T.B.W is offline
    once per week should be sufficient. I am not a believer in "light" days.
    Try eating a little more. You are probably pretty big, 200g or protein might not be enough, especially if you are strong everywhere. What are your stats?
    Are you trying to increase your bench press or develop a better chest? they are two different goals.
    "You are what your deep, driving desire is. As your desire is, so is your will. As is your will is, so is your deed. As your deed is, so is your destiny."-
    The Upanishads, Bridhadaranyaka IV. 5

    "Kill the buddha!"
    Reply With Quote

  14. #14
    Member Jud's Avatar
    Join Date: Oct 2002
    Location: Essex - England
    Age: 42
    Posts: 426
    Rep Power: 152
    Jud has no reputation, good or bad yet. (0) Jud has no reputation, good or bad yet. (0) Jud has no reputation, good or bad yet. (0) Jud has no reputation, good or bad yet. (0) Jud has no reputation, good or bad yet. (0) Jud has no reputation, good or bad yet. (0)
    Jud is offline
    Chest-once per week 4 exercises-10 sets
    A winner never quits-a quitter never
    wins.

    Quit while your ahead.

    The emptiest wagon makes the most noise.
    Reply With Quote

  15. #15
    New Member Tein's Avatar
    Join Date: Dec 2002
    Posts: 9
    Rep Power: 0
    Tein has no reputation, good or bad yet. (0)
    Tein is offline
    Originally posted by P.T.B.W

    Are you trying to increase your bench press or develop a better chest? they are two different goals.
    i'm trying to develop a better chest, both in size and definition. but i thought that in order to increase mass you need to go heavy, so i try to go real heavy and then burn out at the end.

    i also skipped my thursday chest this week. so i'll see how i feel this monday
    Height: 5'11''
    Weight: 188
    Max Flat Bench: 355
    Max 225 Reps: 23
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts