posted Sun, 08/03/2014 - 14:45
1344
chest blast help
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Ok guys i need some insane chest blast routines. I feel like ive hit a plateau and im not getting that next day burn I use to got to get them shocked and growing agin so let have it brothers thanks in advance. .
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Personally what has been working for me and doing it for a long time is volume, never doing the same workout twice in a row, incorporating time under tension (negatives), and varying reps starting high to low and other times low to high. For instance last chest workout started off with incline barbell. First set 4 reps 365, second 345 6 reps third 325 9 reps. All three with 1 or 2 assisted reps after the ones I got on my own so first ends up being about 6 reps and so on. Then staying on incline barbell moved on two high rep negative pause reps. first set 275 for 11 second 265 for 12 third set 225 for a total of 18 reps. Then moved on to 3 sets of flat dumbell press kept weight moderately heavy 130 all three sets for 10 8 then 7 on the last set. Last dips a staple for me and my gym buddy. 3 sets all weighted until failure 12-8 reps. The 4 sets of incline flys, then 4 sets of standing cable flys. all in the 12-15 range. This is just what personally works for me. I just always pick one way each workout to extend a set or make it more challenging like time under tension supersets etc. And to me breaking the pain threshold is key just like arnold says those last reps where it kills and the one or two your buddy helps with are the ones that count. I you're going to try some high volume stuff ease into and always switch up your routine. Like I said that's what works for me give it a try maybe it'll work for you brother. Oh and don't forget your negatives on flys and pre exhausting with flys before pressing is kick ass too.
The word that comes up here that's possibly the problem us "usually". Sounds like you're doing the same old routine week in week out.
Some ideas:
Superset presses with flyes.
Dumbell pullovers.
Train your arms another day to allow you to concentrate solely on chest.
Change your rep ranges.
Drop your rest time between sets.
I changed my routine up after getting your advice catalyst.
Day1.. Chest
Day2.. Legs
Day3.. Arms
Day4.. Rest
Day5.. Back/Shoulders.
Day6.. Rest
Day7.. Start over
Been seeing some improvement and strength is up. Also in between set only resting 45sec instead of 60. Thanks for all the help.
My routine usually is as follows.
Day 1. Chest and tri's
Day 2. Back and bi's
Day 3. Leg day
Day 4. Rest
Day 5. Start over.
On my chest day I usually start out with bench press 5 sets with 3 being working sets with a 8-10 rep range depending on how im feeling. Then I grab the dumbbells start off with one warm up set and then 3 working sets with 90lbs then ill drop to 80s and work my way down to the 50s all with 3sets. Next ill hit the incline bench with 3-4 sets. Next cable cross overs for 3-4 sets. Ill end my work out with push up 3sets to failure. Is this a good work out. Opinions welcomed.
Your chest routine is standard, nothing really wrong with it. I would suggest picking one, dumbbells or barbell, for your flat bench. No need for both same day. Also, where's your decline? It's essential for rounding out the bottom of the pecs. Change the angle on your cable flys, switch to dumbbell flys. Maybe find a good chest press machine in your gym. They don't do much for building strength, but they really allow you to isolate the pecs and focus on the muscle contraction and the negatives. Lastly, include some dips. Go as low as you can in order to engage the chest and take some of the arms/ shoulders out of the movement.
Soreness doesnt always equate to a great workout all the time brother.How frequent do you train chest?Some times its a frequency issue thats why if you train legs 2-3 times a week you wont feel as sore as if you trained 1 time a week.There is no crazy routine lol,You can go from barbell to dumbbells,negative reps etc etc
It would help to post what you're already doing.