JohnOvManc

I want to spend some time bringing my pecs up to scratch.

Is this a totally stupid idea?

Monday — Chest (thickness) Flat DB press heavy exercise, Decline Bench, Partial flys (top ROM) volume exercise

Tuesday — Quads/Hamstrings/Calves (low volume)

Wednesday — Chest (width) Decline DB press heavy exercise, Wide-grip bench press to neck, Partial flys (bottom ROM) volume exercise

Thursday — OFF/Abs

Friday — Chest (upper portion) Incline DB press heavy exercise, Incline bench press, Incline flys volume exercise

Saturday — Back/Shoulders/Biceps/Triceps (low volume)

Sunday — OFF/Abs


All 3 chest days are hit very slightly at diff angles, I don't buy into the developing diff parts of 1 muscle but I do buy into the diff stimulas.
One every chest day there is a intense heavy exercise, a post fatigue exercise and a low intensity volume exercise.

The rest of the body will be hit by 1 or 2 exercises per body part.

Chance to see if frequancy makes a diff rather than the normal volume or intensity hypertrophy routines.

What do you think?

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leeston

looks like overtraining to me mate. Remeber that you grow outside of the gym, not inside! You have to recover AND grow!

Why not just hit the chest on its own on one day. Repeat every 7 days.

Why do you think more is better. If that was the case we would be doing full body routines 7 days a week.

Honest mate, there looks no sense to me in doing chest three times a week. Hit it hard once then get out and eat.

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Tinytom

You've got a few options

frequency training liek you outlined is one of them however you have to focus it as such

Monday - Focus muscle group (Chest)

Tuesday - other group that does not involve any focus group muscles either as agonist or antagonist (so no Back, Shoulders or arms)

Wednesday Rest day - high protein and carbs

Thursday - Focus muscle group

Friday - Any muscle group

Sat, Sun rest

This gives maximum rest time for the specififc muscle group.

The other option is to train chest first in the week followed by a rest day. In this option you hit your chest from every angle and incorporate every mechanism you can (drop sets, Giant sets, Forced negatives). Then you rest your chest for at least 10 days to allow it to recover.

Like Leeston said, recovery is the key in both aspects. The regime you outlined doesnt really allow for a sufficent rest period so you body never really has time to build the chest up.

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JohnOvManc

Leeston -
I have already tried a lot... any normal routines I have done, all worked but chest lagged in all, it's just my genetic weak point.
Right now it's the best it's ever been chest is Mon and Thurs but still think I can do better.

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leeston

I am no authority here and Tom speaks with more confidence that me. I am not one for this 'more is better' principal.

However, one thing I have learnt is that everyone is different. Give it a month or tw (thats 12 - 24 chest workouts) and evaluate then. Good luck mate.

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JohnOvManc

tom -
on the routine you posted, why no antagonist groups the day after Mondays chest?
and would you use differant exercises on the Mon and Thurs to hit chest in your routine.

ATM I do 1 body part each day, which is the best routine I have used but like I said to leeston, I think I can get better:
Just for your info my present routine is:
mon = chest (heavier than the thursday)
tue = back
wed = shoulders
thur = chest again (not ideal after shoulders but hey ho... I've tried with and without and I'm better off with)
fri = legs
sat = arms
sun = rest

I rest a lot as I work for myself and I don't have to be on site. I cope with this frequency no problem, I know a lot who would call overtraining but I eat and rest enough for it not to be for me personally.

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JohnOvManc

leeston -
yeah mate, I am considering it for a month... I might wait for next cycle to make sure everything is perfect condition... kids at school and everything.

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Tinytom

You dont do antgonist movements because this stresses the tendons in the chest which have to provide negative resistance i.e. lowering the weight under control.

Therefore you havent allowed full rest of the muscle.

I found that if I do a truly heavy workout for 2 days I am glad of a rest day so without sounding snotty - 'are you sure you are training hard enough?'

Thats not an insult just a relevant question that you need to ask yourself when training your chest.

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JohnOvManc

More than hard enough.
I am glad of the rest but resting more didn't work as well as training more in the past for me.
I've tried full body, 3 day split, 4 day 5 day 6 day.
I've basically tried all the normal routines and splits that's why this time I want to do a routine purely focused around chest even if other parts suffer I am not bothered ATM.

Less is more never worked for me, neither did not going to failure. I use supersets and drop sets but don't like negatives.
I had a tendon re-attached in my shoulder that the surgeon said was most likely cause during the neg of a bench press so I don't use negatives although I do appreciate there value.

It's purely chest, every other muscle grows.

Thanks for the input.

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Five-O

Less is more mate, you might need more recovery than most possibly aswell.

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JohnOvManc

been there five-O, not for me I'm afraid

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Five-O

fair do's mate, whats your strength like? do you perhaps you need to focus on getting a real good stretch instead of heaving the heavy stuff? Not knocking ya, just trying to get a picture what you do now

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hackskii

It looks like overtrining to me john.

I think any time you do that you are tapping into your recovery and putting that on hold.
Fact is you grow during rest, no rest, no growth.

I have a big chest, but due to shoulder injuries I have a hard time doing inclines as they just freaking hurt.
Now, last workout I focused on upper chest as it is lagging due to injuries.
I made this priority, then did the rest of the chest.

Today my upper chest is pretty sore.

I would stick to the basic compunds, I never do flys and occasionally will do some pec deck if I feel I didnt put enough into it.

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ONE SMART COOKIE

Keep it simple.....

Increase intensity, volume etc on chest and cut rest of your bodyparts work down by half and go into maintanence mode on those muscle groups to stop any muscle loss but not interfere with the added work your doing on chest and hinder its recovery...

hackskii

So what you are saying Steve is that you dont want him tapping any of his adaptive recovery for chest?

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