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Chest
- Thread starter vannesb
- Start date
vannesb
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Chest/tricepts
Bench Press (Bar)RepsWeight Set's 5, 8 to 10 reps
Close grip Bench Set's 4, 10-12 reps
Decline Bench Set 3, 8-10 reps
Incline DB Set 4, 8 -10 reps
Overhead DB Ext Reps Weight Set 4, 8-10 reps
Triceps -Kickbacks Set's 3, 10-12 reps
tricepts Push down Set's 3 , 10-12 reps
2nd chest Work out
Bench Press DBRepsWeightFlat Sets 4, 8-10 reps
InclineSets 4, 8-10 reps
Decline Dumbells Sets 3, 8-10 reps
Fly's DB incline Sets 4, 8-10 reps
Shoulder Press Front Sets 4, 8-10 reps
Shoulder Press Rear Sets 4, 8-10 reps
Side laterials Sets 3, 8-10 reps
Chest workout Monday and thursday
Friday-legs
saturday-Arms
Sunday Back
Last edited:
pitbullguy0101
Registered
are you still growing? some people can train 2x a week but some cant so what can your body take. are you on cyce?
GMO
Board Rep
+1
Do not underestimate your body's need of rest for recovery. You are probably over-training your chest especially if you aren't on cycle.
vannesb
Registered
On cycle still growing but not as fast it seems
control101
Registered
If your on cycle best results I've found is just adding some sets to your total workout 1 time a week aka going from maybe 20 total sets to adding another exercise and blasting out 24, then go home and rest/eat. But as far as your question, switch it up chances are your hands having to be locked in one position with the bar is putting a little more stress on the shoulders than each hand having free movement capability with dbs, to move in a bit more natural position without that limit of grip on the bar. You dont have to switch forever obviously but maybe drop the barbell for a couple weeks maybe 3, then work back into it if you really like bars for chest, I really prefer dbs in a hypertropy program. My .02.
make sure the flys are done in proper form, those tend to beat the shit out of your shoulders if not done properly ( and not in a good way). Also you might want to drop the Barbell press and go with full time DB pressing. better range of movement and more size IMO. Good luck and take care of those shoulders.
vannesb
Registered
Thanks for the advice! I am going to stick with db for a few weeks! Form should be good but will check closer on my next bar workout. Looking at swiching routine up in a few weeks anyway. Been on this one for 5 months
supersiz2006
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5 months with this same routine? Every Week? First comment: The only times I ever injured myself involved incline bench pressing with a bar. if you neck bridge at all to reset after pressing up the bar, it is easy to strain muscles in your rhomboid and trapezius regions. I have been using DB's exclusively for almost 20 years and I have no issues with diminished size or strength plus the additional stabilizer muscles for more fibers to contract and be utilized, thus greater overall gains. Bodybuilding, however, is just that body building. While lifting, we do what works to build muscle. A routine that has gone on for 5 months is stale. Have you ever incorporated drop sets, supersets or changed the tempo, technique or intensity of your routines? If you are in the gym for more than an hour, you are either talking too much or overtraining. Only through adequate resistance against muscle fibers, over an adequate period of time, can cause muscle hypertrophy. Research bodybuilding and ask questions of those you admire in your gym, watch them train. From looking at your routine, you are doing too much, too consistently. You would most certainly gain from reducing your workout to once a week and adding more detail and focused intensity into it. Restructure your entire routine to balance upper and lower body training or you will see issues with symmetry over the long haul, and they are hard to fix later. If you take the time to see, lifting heavy in a very mechanized way will lead to plateaus that are hard to break. Use everything at your disposal and confuse your body, don't teach it what to expect every two times you workout each week.
vannesb
Registered
Very good advise! I am over hauling complete program and see what I get from that. All incline for the last 4 weeks is db only for reasons you stated! When I was getting such fast gains did not want to change up! Now I have seem to hit a spot with little gains compared to before!
Also looking at a push pull routine anyone ever use it? The volume is not what i am use too
Also looking at a push pull routine anyone ever use it? The volume is not what i am use too
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Floor presses
pete26
Registered
bring your grip in and keep your elbobown in that should help
IMO, you are pressing too much. That is why your shoulders are feeling the way that they are. I am not sure how old you are, but I am 45 and there is no way that I could do that much pressing in a week. If I were you, I would split up shoulders and chest and do each only once per week. Your shoulder problems will just get worse if you keep doing this much pressing, especially all the benching.
I think you may be overtraining, and I'd be willing to bet if you backed off a bit, you would definately see better size and strength gains and your shoulder issues could be minimized. Good luck...
I think you may be overtraining, and I'd be willing to bet if you backed off a bit, you would definately see better size and strength gains and your shoulder issues could be minimized. Good luck...
vannesb
Registered
I am 47 and when this issue started is when i started working out with over 300lb +. If I stay under 300 no issues but my reps are 12+ range. I am cutting back too once a week and will start new training next week.
My Plan is to start Test + Deca in 4 weeks.
VictorCosta
Registered
Take your shoulders out of the game
When you lay down on bench -keep you shoulder blades together. Then grab the bar-use lighter weight of course, and keep your chest up throughout the exercise. Peace, Vic
When you lay down on bench -keep you shoulder blades together. Then grab the bar-use lighter weight of course, and keep your chest up throughout the exercise. Peace, Vic
Your probably over working your shoulders I personally do shoulders along with triceps on their own day, this works great for me. Just change things up and see what works for you. Switch from dumbbell press for a while to barbell always change things up. I added BCAAs and ZMA even on cycle they seem to really help with recovery.
control101
Registered
That makes absolutely no sense. The muscle doesnt 'break down' in 1 to 2 days in between training, in fact its just finally rebuilding. You may lose that 'pump' in your chest but training chest 3 times a week in the gym is just asking for injury. Not to mention if your having to train it 3 times a week you must not be hitting it hard enough. Not to mention your never getting fully recovered at that rate in order to re traumatize the muscle. Even on cycle id say you dont fully recover in a day or two completely, you might not feel the DOMS but your still not fully recovered. Either way, 3 times a week of intense lifting on a single bodypart in the gym is too much if your training for size. Remember you grow OUTSIDE the gym not in it.I must be a total freak of nature, because if I don't work out my chest 3 times a week, the muscle starts to break down and I lose mass and strength in my chest.