Chest workout twice a week

[rayrich1129]

Hey guys I have been working my chest out twice a week now heavy for quite some time . I worked it out once last week and when I hit it again it felt stronger. Do you guys think I am over training my chest. Or does anybody have some tips to help me get my chest looking better. It has always been the thing I am focusing on . I got screwed genetically when it came to chest. I literally have built it from the ground up.

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[rayrich1129]

flat bench 245lbs 3×5
225lbs 2×8
205lbs 2×10
175lbs 1×20

Incline. 185lbs 2×12
205lbs 2×8
225lbs 2×5
Then I hit cables or flys or I will do decline but basically that is what I am doing right now twice


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[rayrich1129]

The 175 is tell failure I try and hit 20

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[rayrich1129]

I love dumbbell flys

FOLLOW ME TO VALHALLA

Yeah I think i,am gonna start working some dumbbell action in there I do a lot of compound lifts .

The 175 is tell failure I try and hit 20

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[rayrich1129]

I love dumbbell flys

FOLLOW ME TO VALHALLA

I need to step my bench game up though it's by far my weakest lift lol 245 man I need to be at that 315

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[44YOGearHead]

Posted wrong area buddy....

Personally I think the 20 rep set might be killing your energy for later lifts. Not sure, split flat to one day and incline to another maybe that'll help. I do this but my set up is a bit heavier. It's retarded, but works for me. My chest is kinda a bitch magnet lol.

Flat bench day:
225x20 warm up
315x10
315x10
405x8
405x6
315x10
225x10
135xfailure stretching pecs

Incline day:
225x20
225x14
225x12
315x8-10
405x6-8
315x5
225x5
135xfailure

 

[rayrich1129]

Posted wrong area buddy....

Personally I think the 20 rep set might be killing your energy for later lifts. Not sure, split flat to one day and incline to another maybe that'll help. I do this but my set up is a bit heavier. It's retarded, but works for me. My chest is kinda a bitch magnet lol.

Flat bench day:
225x20 warm up
315x10
315x10
405x8
405x6
315x10
225x10
135xfailure stretching pecs

Incline day:
225x20
225x14
225x12
315x8-10
405x6-8
315x5
225x5
135xfailure

That's what I am gonna do I am gonna split it like that and do incline one day and flat the other day thanks bro.
Sorry guys xixnt mean to post it in the wrong spot.

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[rayrich1129]

Posted wrong area buddy....

Personally I think the 20 rep set might be killing your energy for later lifts. Not sure, split flat to one day and incline to another maybe that'll help. I do this but my set up is a bit heavier. It's retarded, but works for me. My chest is kinda a bitch magnet lol.

Flat bench day:
225x20 warm up
315x10
315x10
405x8
405x6
315x10
225x10
135xfailure stretching pecs

Incline day:
225x20
225x14
225x12
315x8-10
405x6-8
315x5
225x5
135xfailure

Man I bet with a chest putting up weight like that you got em jockin lol. That's serious weight

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[rayrich1129]

I'll move it in a sec

FOLLOW ME TO VALHALLA

Thanks bro

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[44YOGearHead]

Man I bet with a chest putting up weight like that you got em jockin lol. That's serious weight

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I can rep 485 w/out a spotter (I hate spotters they're more dangerous than anything IMO) but my shoulder hurts for 3 days afterwards so 405 is my regular workout weight. Like I said, I'm a bit unortho, but it works for me and the copious amounts of gear I'm currently pinning. Anything over 500 I need a lift off though... shits heavy AF.

 

[rayrich1129]

I can rep 485 w/out a spotter (I hate spotters they're more dangerous than anything IMO) but my shoulder hurts for 3 days afterwards so 405 is my regular workout weight. Like I said, I'm a bit unortho, but it works for me and the copious amounts of gear I'm currently pinning. Anything over 500 I need a lift off though... shits heavy AF.

Man I can't even wrap my head around that let alone my little chesticles. Lol someday I am gonna be a beast though I am gonna keep working my ass off everyday !!!

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[DTA707]

Posted wrong area buddy....

Personally I think the 20 rep set might be killing your energy for later lifts. Not sure, split flat to one day and incline to another maybe that'll help. I do this but my set up is a bit heavier. It's retarded, but works for me. My chest is kinda a bitch magnet lol.

Flat bench day:
225x20 warm up
315x10
315x10
405x8
405x6
315x10
225x10
135xfailure stretching pecs

Incline day:
225x20
225x14
225x12
315x8-10
405x6-8
315x5
225x5
135xfailure

405 x 6-8 incline? Holy shit.

It depends on volume. Sometimes I like lower volume hitting everything twice a week and sometimes I like a typical bro split. I definitely get better gains with twice a week but there's that fine line on what you can and can't do and recover

 

[rayrich1129]

405 x 6-8 incline? Holy shit.

It depends on volume. Sometimes I like lower volume hitting everything twice a week and sometimes I like a typical bro split. I definitely get better gains with twice a week but there's that fine line on what you can and can't do and recover

Yeah that's part I am trying to get right sometimes I feel like I didn't recover enough

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[44YOGearHead]

405 x 6-8 incline? Holy shit.

It depends on volume. Sometimes I like lower volume hitting everything twice a week and sometimes I like a typical bro split. I definitely get better gains with twice a week but there's that fine line on what you can and can't do and recover

I like to smash shit bro.. it works my chest good and keeps my strength up. I like pause reps too. Just used to be irritating when ppl would think I was stuck and come running over fucking up my set. Glad they figured it out though and now let me lift in peace.

 

[rayrich1129]

I like to smash shit bro.. it works my chest good and keeps my strength up. I like pause reps too. Just used to be irritating when ppl would think I was stuck and come running over fucking up my set. Glad they figured it out though and now let me lift in peace.

So do you pause every rep in the set when your doing them or just on the last rep.

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[44YOGearHead]

So do you pause every rep in the set when your doing them or just on the last rep.

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I squeeze it in as a set. One rep as last one would do me no good. Like Jay Cutler told me.... volume is key to growth.

 

[rayrich1129]

I squeeze it in as a set. One rep as last one would do me no good. Like Jay Cutler told me.... volume is key to growth.

Thanks bro!!! Gotta destroy it!!! that's the plan.

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[44YOGearHead]

Going to bed bro's gym date in the morning Leg day baby... nothing but the GAINZZZ.


PIN, LIFT, EAT, REST... life is good.

 

[rayrich1129]

Going to bed bro's gym date in the morning Leg day baby... nothing but the GAINZZZ.


PIN, LIFT, EAT, REST... life is good.

Goodnight big bro. Catch you 2morrow

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[SpikedEggnog]

Hey guys I have been working my chest out twice a week now heavy for quite some time . I worked it out once last week and when I hit it again it felt stronger. Do you guys think I am over training my chest. Or does anybody have some tips to help me get my chest looking better. It has always been the thing I am focusing on . I got screwed genetically when it came to chest. I literally have built it from the ground up.

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i posted a reply but i got kicked off and it erased my reply. now im pissed and dont feel like typing it again. short story of what i typed. overtraining is bullcrap, its a myth. this is my humble opinion. if you overtrain you will experience fatigue, flatness, and or weakness after an extended period of time BUT once you rest and recover properly you will be stronger and gain more muscle faster when you resume training that bodypart. nucleus overload training, there is research and experience to support this. take arnolds biceps for instance. he overtrained them when he was younger, now he is old and wrinkly YET he still has big biceps that Peak like crazy. the size and growth of a muscle depend on not only the type of fibers there but also the number of nuclei. more nuclei means more rapid cell production which means more muscle growth.

about the chest workout, i suggest switching it up. forget flat bench, start off with decline bench. decline actually is the most effective chest movement. and its safer for your shoulders. also do flat decline and incline Flys. all three. and do Dumbell Pullovers.