Chest workout twice a week

[rayrich1129]

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.

Thank you man. And thanks for re-posting . I really do appreciate the feedback especially from members like you who I know are on here and know what time it is and how to train. I am trying to soak up as much info as i can .

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[Saiyan]

You can always split it with a heavy day and a volume day. Hit the first day with sets of 3-5. Then the next day hit sets of 15-20 for the burn. That helped me a lot last time I split that way.


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[44YOGearHead]

Personally I hate decline bench, too easy to lift super heavy and therefore in my mind a waste. I know it has value, but if you have enough energy to do multiple exercises on chest day (just my 2 cents) then you haven't worked hard enough. All I do is Flat bench, or incline and my chest is sick, but I attribute that to the poundages.

 

[rayrich1129]

Personally I hate decline bench, too easy to lift super heavy and therefore in my mind a waste. I know it has value, but if you have enough energy to do multiple exercises on chest day (just my 2 cents) then you haven't worked hard enough. All I do is Flat bench, or incline and my chest is sick, but I attribute that to the poundages.

You smash just flat once a week and then incline incline once a week and just smash each one so hard you don't even hAve to fuck around on anything else??? You keep that same routine going most of the time??? I am gonna try the sets you layed out ... of course with a lot less wait but same concept during this cycle and see how that works for me.

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[rayrich1129]

I haven't done decline in over a decade now...

Yeah I am not a huge fan but I appreciate the suggestion and I try and give everything consideration .i am not big enough or been in the game long enough to tell anyone anything lol

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[44YOGearHead]

I think that I've been lifting long enough that my body reacts to whatever stimuli I give it under two pretenses, 1. Lift heavy AF and 2. Push it to the limit just before I am about to fold up like a bitch. Try it, but be safe bro. When I lift I see it like this I use no collars so that I can ditch and bail when and if needed. Heavy is the path to swoliness. I'm fucking retarded though and injure anyone who tries to lift with me because I firmly believe my body/joints and all are conditioned for this type of insanity. Fatigue is an indicator of effort and anything less than drenched in sweat and exhausted if a sign of failure IMO.

 

[rayrich1129]

I think that I've been lifting long enough that my body reacts to whatever stimuli I give it under two pretenses, 1. Lift heavy AF and 2. Push it to the limit just before I am about to fold up like a bitch. Try it, but be safe bro. When I lift I see it like this I use no collars so that I can ditch and bail when and if needed. Heavy is the path to swoliness. I'm fucking retarded though and injure anyone who tries to lift with me because I firmly believe my body/joints and all are conditioned for this type of insanity. Fatigue is an indicator of effort and anything less than drenched in sweat and exhausted if a sign of failure IMO.

Yeah I don't think i am gonna beable to just jump on there and kill it like THE 44 but I believe if you want to accomplish something and someone who has conquered the mountain you are trying to Apex and they blazed the path one would be wise to follow there lead

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[44YOGearHead]

Wife is poppin them little gear zits.... life is good lol

 

[rayrich1129]

Wife is poppin them little gear zits.... life is good lol

My day is not complete without reading one of your Gems like this Post

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[Rydrdie]

I love weighted dips n incline db flys for gaining size. If you're going to hit chest twice per week you might wanna try 1 heavy day n 1 lighter day- bangin out reps focusing on the squeeze

 

[RickRock]

Wife is poppin them little gear zits.... life is good lol

Your wife does that too? Lol, mine lies doing that shit


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

 

[44YOGearHead]

Your wife does that too? Lol, mine lies doing that shit


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

Lol, mine loves it for some reason. Gets a rush out of doing it. She likes pinning me too.

 

[rayrich1129]

I love weighted dips n incline db flys for gaining size. If you're going to hit chest twice per week you might wanna try 1 heavy day n 1 lighter day- bangin out reps focusing on the squeeze

Thanks man

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[44YOGearHead]

Off subject but you know what the fuck I hate in the gym? Lil mother fuckers training other little mother fuckers, fat personal trainers, old bitches acting like they're young bitches throwing that cabbage headed pussy around, young hot bitches who need to act like sluts as confirmation they're hot, dudes with fucking man-buns, guys that wear tattoo themed compression sleeves in the gym.... why bro, why????? And mother fuckers that take a bench, two sets of DB's and the e-z curl bar and do a mini-circuit with push ups all in an area by the wall of DB's where traffic is heavy.

 

[rayrich1129]

Off subject but you know what the fuck I hate in the gym? Lil mother fuckers training other little mother fuckers, fat personal trainers, old bitches acting like they're young bitches throwing that cabbage headed pussy around, young hot bitches who need to act like sluts as confirmation they're hot, dudes with fucking man-buns, guys that wear tattoo themed compression sleeves in the gym.... why bro, why????? And mother fuckers that take a bench, two sets of DB's and the e-z curl bar and do a mini-circuit with push ups all in an area by the wall of DB's where traffic is heavy.

Man watching some tiny douche bag train some old ass yuppie and get paid for that shit is one thing that constantly boggles my mind. It's insane your gonna pay for advice from this pip squeak .

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[rayrich1129]

Man watching some tiny douche bag train some old ass yuppie and get paid for that shit is one thing that constantly boggles my mind. It's insane your gonna pay for advice from this pip squeak .

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And them old ass freshly divorced broads thinking there gonna get some young buck . I had this old flappy ass bitch just today . "Oh what is that exercise called can you show me how to do it " im I u doin it right like this lol get the fuck outta here unless your pockets are phat hHahaha

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[RickRock]

Off subject but you know what the fuck I hate in the gym? Lil mother fuckers training other little mother fuckers, fat personal trainers, old bitches acting like they're young bitches throwing that cabbage headed pussy around, young hot bitches who need to act like sluts as confirmation they're hot, dudes with fucking man-buns, guys that wear tattoo themed compression sleeves in the gym.... why bro, why????? And mother fuckers that take a bench, two sets of DB's and the e-z curl bar and do a mini-circuit with push ups all in an area by the wall of DB's where traffic is heavy.

Lol, ya man there's a lot that gets to me too. I feel ya bro