posted Thu, 11/12/2015 - 15:58
1019
+ 1 how do you train specifically for your weakness?
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When on cycle and you want to focus on a certain muscle group or two how do you like to split your routines??
I have made some nice size gains in my shoulders arms and back. I recently just started training with one of the old vets at my gym and he has really helped me with engaging my chest and and i have already noticed a difference in my pump and soreness and size.
SO my question is....
If I want to do chest twice a week whats the best way to set that up? Right now I am doing a Arms,chest,legs,shoulders back rotation with a day off whenever I feel its needed. can i sacrifice not having an arm day or shoulder day? or should I do them the same day? I have enough time this month to do two a days if needed?
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If you train a specific muscle and its not growing and falling behind, go back to the basics, FORM. Start lifting lighter and concentrate on your form and then add more weight while you do so. It will catch up quick.
i should clarify it is my upper chest that was behind. My lower and side chest is on point. what we started doing two weeks ago is high incline everything and cable flys with superset incline pushups. After every set we do a most musclar pose and flex until are chest cant go no more..
something like chest on monday and again on thusday. And workin your other muscle groups accordingly. Id train it heavy with less sets on monday and high volume higher reps thursday, off the top of my head something like this
m-chest 8 sets or so 4-8 reps and then triceps after
t-back biceps
w-off
th-chest around 12 sets focusing around 12 reps heavy as you can go and delts after
friday-off
sat- legs
sunday-of
Ive done it like this before, it helped a little. But as the guy below me said its best to just focus on the mind muscle connection feeling the entire movement with your chest squeezing at the top and controlling the negative, all with your chest not your arms. You reallly need to learn to connect with your chest. If youve already done this and have and have tried it with high volume (20+ sets) once a week then try the twice a week approach. It gives you alot of days off to just eat and rest and grow.
You can train any way you want. Everyone's different, what works for you won't necessarily work for someone else. Personally, if I have a weak part I'll throw some sets in after a different body part, an example being hitting some rows for lats and lat raises for delts after bench and other chest exercises, kinda similar examples to what power lifters do for assistance work since both of those muscle groups assist in bench, but I might also throw in calves or something else if I thought it was lagging. Don't forget intensity techniques either. You could even look into the dc training split which can work for some people because of its increased frequency and higher number of rest days per week. Really though, it's up to you and your body.
bbopWhy two days with chest? you work your chest on every upper body movement in SOME capacity, especially when doing shoulders and triceps ect. Personally id stick to chest once a week but focus on mind muscle connection and really squeeze at the top of the contraction.
I train around kryptonite weights to get over my weakness.. LOL