Chest training frequency

[44YOGearHead]

So my new workout routine has me doing chest 1x per week and it's on a Friday. My problem is that after taking Saturday and Sunday off then having to wait till Friday leaves me feeling "flat" in starting by Wednesday. The routine I'm on has me exhausted by the time I finish whatever workout is scheduled that day and I am zapped leaving no room, or energy for a lil feeder workout. Should I force it? On cycle now so do any of you think this feeder chest workout might negatively affect my muscle recovery of arms/shoulders/delts? I'm just talking about maybe 150 reps of 135 lbs... I don't wanna stunt anything recovery wise.

 

[TX TERROR]

You just gotta get over it in your mind that your feeling flat. If your feeling flat just drop and crank out some push ups.
Personally I do chest once a week. I also believe if that workout doesn't wipe out the muscle group for the whole week, I didn't try hard enough.


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[TX TERROR]

Feeling flat is more mental than it is physical unless your messing with your diet or something.


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[Cyclops]

So my new workout routine has me doing chest 1x per week and it's on a Friday. My problem is that after taking Saturday and Sunday off then having to wait till Friday leaves me feeling "flat" in starting by Wednesday. The routine I'm on has me exhausted by the time I finish whatever workout is scheduled that day and I am zapped leaving no room, or energy for a lil feeder workout. Should I force it? On cycle now so do any of you think this feeder chest workout might negatively affect my muscle recovery of arms/shoulders/delts? I'm just talking about maybe 150 reps of 135 lbs... I don't wanna stunt anything recovery wise.

why not try 5x5? that hits chest every other workout also accommodates 1 day on 1 day off to help with your exhaustion. supplementing with GW-505166 will help with endurance also.

 

[Jake]

So my new workout routine has me doing chest 1x per week and it's on a Friday. My problem is that after taking Saturday and Sunday off then having to wait till Friday leaves me feeling "flat" in starting by Wednesday. The routine I'm on has me exhausted by the time I finish whatever workout is scheduled that day and I am zapped leaving no room, or energy for a lil feeder workout. Should I force it? On cycle now so do any of you think this feeder chest workout might negatively affect my muscle recovery of arms/shoulders/delts? I'm just talking about maybe 150 reps of 135 lbs... I don't wanna stunt anything recovery wise.

I am not sure I understand. Why do you do chest just once per week? What is your complete workout? Usually feeling flat means you are bored or just not mentally there with your routine.

 

[44YOGearHead]

I am not sure I understand. Why do you do chest just once per week? What is your complete workout? Usually feeling flat means you are bored or just not mentally there with your routine.

A bb friend of mine gave me a routine that I tweeked a lil bit. There was only one day of chest on it. Normally I do 1 light day and 1 heavy day on my old routine, but I wanted to switch it up to bring up my delts further. I had become complacent with my old routine and knew a change would be necessary. I enjoy being spent after each workout, but like I said my chest feels 'flat' at times. Yeah part of it is mental, but I honestly believe that you train as your body tells you to train, rest when tired, push it when energetic etc...
When my chest tells me I'm flat I feel weird. I think i'm gonna try the super light bench press thing I mentioned, or cable flyes...we'll see. Headed to gym. They need me bros.

 

[dstrong1]

Depends bow hard your working the muscle group , i like to hit every muscle group twice/week when im training in the high weight low rep range.. when im training in higher rep range ill go up to 4 times a week. Imo you can train muscle groups multiple times a week with no problem. Diet , recovery. Lot of factors here

 

[dstrong1]

Volume, intensity , rest periods , diet , sleep. Lol. All make a difference

 

[44YOGearHead]

So I went to the gym with the intention of following my arm workout with some chest work... didn't happen. I was so spent that when I went to the bench and loaded up the bar I could hardly move my arms and my grip was shot. Satisfying to know that my routine is that gruesome, but I think I'll start off with the light chest work first next time. I literally sweat buckets on this new routine. I think this routine just may give me the gains I seek where I want them. I have yet to get on the scale to see if I put on a couple of pounds like last cycle. I have picked up my eating accordingly and should see great results. Being strong as hell is hard work sometimes lol. Target goal of a psychopathic looking 260 pounds when i step on the scale when this cycle is done.

Just looked in my fridge in a box and found some GHRP-6 and Semorelin brand new still lol... hilarious.

 

[DylanGemelli]

Depends bow hard your working the muscle group , i like to hit every muscle group twice/week when im training in the high weight low rep range.. when im training in higher rep range ill go up to 4 times a week. Imo you can train muscle groups multiple times a week with no problem. Diet , recovery. Lot of factors here

im a major proponent of twice a week on each body part as well... thats what i have always found to be the most effective... the one muscle group each day and only once per week never worked for me and it was not anything that generally any of my clients have ever favored in terms of results...

 

[44YOGearHead]

im a major proponent of twice a week on each body part as well... thats what i have always found to be the most effective... the one muscle group each day and only once per week never worked for me and it was not anything that generally any of my clients have ever favored in terms of results...

Admittedly 2x a week works great for me as well, but this new routine has me drained so I'll be adding a 2nd chest day in, but will have to do it before I run through the normal routine. This wo has me dripping in sweat so I know it'll end up stimulating some good growth. Just gotta fine tune it even further I guess. Chest days normally have me starting at 225 for 20, then progressing up in weight for 18 @ 275, 16@ 305, 12 @ 315, 10 @ 335, 8 @ 365, 5, 5 and 3 pause reps at 385 on incline, then I move onto flat bench which is 6o reps @ 315 broken down based on how many I can rep out and re-rack. I don't do db work because my gym only has 150's and although they look cool, it's still just 300 pounds. A light day is 100 reps @ 225. Max days are a warm up w/ 225 for 20, then 315, 365, 385, 405 and then whatever I can bang out for 1-2. Banged out 465 for 5 reps three weeks ago while cruising.

 

[44YOGearHead]

Just finished up at the gym. Added chest before legs which takes a lot of discipline not to wanna skip legs. Flat benched 225 x 18, 275 x 16, 305 x 12, 365 x 10, 385 x 8, 390 x 5, Incline of 315 x 10 x 1, 225 x 4 x 10 then jumped on legs with squats and standing hammy curls. I did shorten my leg workout because of time restraints. Skipped lunges, extensions and lying leg curls.

 

[RickRock]

So my new workout routine has me doing chest 1x per week and it's on a Friday. My problem is that after taking Saturday and Sunday off then having to wait till Friday leaves me feeling "flat" in starting by Wednesday. The routine I'm on has me exhausted by the time I finish whatever workout is scheduled that day and I am zapped leaving no room, or energy for a lil feeder workout. Should I force it? On cycle now so do any of you think this feeder chest workout might negatively affect my muscle recovery of arms/shoulders/delts? I'm just talking about maybe 150 reps of 135 lbs... I don't wanna stunt anything recovery wise.

Different strokes fir different folks I guess but I avoid those high volume workout strategies like the plague. I don't gain shit from them. For me I like to hit things more frequently with less volume for more growth.

My current program I hit each body part 96 times per year versus 52 and for me it works and works really well

(PM me for a price list for Biotech Labs and 10% discount)

 

[44YOGearHead]

Different strokes fir different folks I guess but I avoid those high volume workout strategies like the plague. I don't gain shit from them. For me I like to hit things more frequently with less volume for more growth.

My current program I hit each body part 96 times per year versus 52 and for me it works and works really well

(PM me for a price list for Biotech Labs and 10% discount)

So lemme ask you this, what type of set count, weights and rep range do you train with? Previously I stayed in the 12 rep range and always unless I felt my CNS was getting tired or near it, went heavy. The only thing I try to do in moderation weight wise is squats because my knees are damn near shot. My wife keeps harping on me to cut and you've got the look. Personally I like to stay consistently bulking and only drop a little weight post cycle. My goal is to be 250 year round and bulk not higher than 260 clean.