My chest workout. Overtraining?
Do you guys think i might be over training my chest.
This is a typical chest day for me. Few warm up chest exercises, (Flat Bench) then i work my way up to 315 for 10 reps then for 9 reps and then for 8-9 reps.
After i do decline with the isolate machine Three 45 Pound plates for 12 reps then three 45 pound Plates and a 25 pound plate for 12 Reps then Four 45 pound plates for 10-12 Reps.
Then i do incline DB Three sets of 12 with 100 Pounds DB that is the heaviest DB my gym has.
Then i do incline flys 12 reps with 40 pound DB then 12 reps with 50 pound DB then 10-12 reps with 60 pound DB.
Then i do the same for flat flys maybe a little less weight some times. What do you guys think my chest is usually soar the next day not bad just a little bit.
Thanks guys let me know what you think and maybe where i need some changes for the most growth.
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From what I read, you're doing 15 working sets for chest. I don't believe in the whole "more is better" thing that alot of people do. Im a HIT guy not a volume guy. Anyway, the pecs are a small muscle they don't need alot of volume to be stimulated like legs or back would. My thoughts on this is make the muscle work harder with INTENSITY not more volume.
My typical chest wo is: (2 working sets, taken to total failure and beyond with intensity techniques like negatives, forced reps, triple drop sets, rest pause, pre exhaust)
-Incline press
- flat or SLIGHT decline press
- incline DB flys
-cable crossover or machine flys.
Again these are just my thoughts and views on training. Gotta find what works for your body bud. After I experimented with HIT I never went back, my gains were so much more with HIT.
if you're trying to bulk up and add muscle I recommend a warm up set
then 4 sets pyramiding the weight and decreasing the reps
going down to as low as 4 reps on the last set and adding weight with each successive set
for a total of 4 sets of flat bench,incline and decline
then 3 sets of dumbell flys
then cable flys 3 sets
AnonEveryone responds to training differently but try reducing your reps and increasing the weight to sets of 10, 8, 6 your 6th rep should be a strain. do this for 3 weeks then do your above routine for 3 weeks and continue alternating for a while. Im still geting gains from this method. Just got to experiment bro and see what works best for you.
every one i have ever talked to contradicts what anyone else says. i'd say try it and see. what works good for me is no more than 12 sets, no matter how its split up.
No1Try putting it more neatly I got a headache trying to read that, and as far as burning fat from just chest, you cant. You gotta burn it from everywhere which you need to diet for