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smurf
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2003/12/24 09:12:03 (permalink)

Chest

Quick question.

My current chest routine is thus ...

Incline Dumbbell Press 3 Sets of 8 reps
Flat Bench Press 3 * 8
Decline Press (or Low Arm Cable CrossOvers if gym does not have decline) 3 * 8
Dips 2 sets (last to failure)

I work each muscle once a week at the moment, throwing in CV on the days off.

My chest seems to lag behind a bit in the growth stakes. Would it be benificial to throw in a Pressup and Dips Combo on the midpoint to my chest day ?? Ie if chest is each monday, Push-ups and dips on a thursday or friday??

Cheers all .... Merry Christmas and all that.
#1

10 Replies Related Threads

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    rogerthedog
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    RE: Chest 2003/12/24 09:21:54 (permalink)
    I don't reckon you need to add in any more exercises.
    Perhaps you need to change the volume. Maybe try less reps with more weight.
    #2
    ice_mach
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    RE: Chest 2003/12/24 09:50:05 (permalink)
    i think it would be beneficial to scrap one of the exercise an put in a different type of movement like flies in there
    #3
    Ironhead
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    RE: Chest 2003/12/24 10:36:12 (permalink)
    If you want to go for growth maybe try and drop all teh volume and just go with heavy weighted dips and incline dumbell press. Try going heavy and low reps...might shock somegrowth...
    #4
    smurf
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    RE: Chest 2003/12/24 12:19:25 (permalink)
    Magic, Cheers chaps.

    HOw does this sound as a routine.. assuming heavier weights from before

    Incline Dumbbell Press 3 Sets of 6 reps
    Flat Bench Press 3 * 6
    Flat Fly 3 * 6
    Dips 2 sets (last to failure)

    Swopping flies for decline press one in three ??

    Is there any advantage in working to failuire on the last set of each ??

    S.
    #5
    ice_mach
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    RE: Chest 2003/12/24 12:32:51 (permalink)
    looks good 2 me, might have 2 lower poundages tho
    #6
    Frankie NY
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    RE: Chest 2003/12/24 15:18:40 (permalink)
    Smurf:

    Your routine has WAY to much volume (too many exercises in this case) for your chest to grow. I'm not surprised at all that your chest is lagging behind. You want to do at most 2 exercises and at most 8 work sets to stimulate growth. I'd also recommend lowering your reps to 6 and raising the weights. Stick with heavy compound movements and avoid isolation movements like cable work and flys if you want to add mass. The last thing in the world you want to do is add more volume, so don't add any exercises.

    I'd consider doing:

    Wide Grip Dips 4x6 (with extra weight if you can)
    Flat or Incline Dumbbell Bench 4x6

    OR

    Flat Barbell Bench Press 4x6
    Incline Dumbbell Press 4x6
    #7
    smurf
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    RE: Chest 2003/12/24 19:06:04 (permalink)
    the common consensus here seems to be too much variance in exercise, and by the look of other routines, using too many sets all together. Am having a review and will give a couple of months to

    Flat Barbell Bench Press 4x6
    Incline Dumbbell Press 4x6

    and have a review.
    Cheers
    #8
    Frankie NY
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    RE: Chest 2003/12/24 19:09:30 (permalink)
    quote:
    Originally posted by smurf

    Am having a review and will give a couple of months to and have a review


    2 months is too little time to know anythng whatsoever. You need to think in terms of 4-6 months.
    #9
    smurf
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    RE: Chest 2003/12/24 19:27:51 (permalink)
    if 4-6 is what it takes to see if it is working, then 4-6 it shall be !!
    thanks,
    S.
    #10
    DBZFREAK
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    RE: Chest 2004/01/05 21:08:35 (permalink)
    This is a routine I go to every other cycle. Maybe it will work for you...

    Warm up first, dont forget to get your shoulders warm also.
    I work as heavy as possible without sacrificing form.
    30 deg dumbbell incline bench 4 sets @ 8,6,4,4
    15 deg dumbbell incline hammer bench 4 sets @ 8,6,4,4

    #11
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