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i will get ripped for this. but please help.

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black venom
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2011/03/20 20:52:13 (permalink)

i will get ripped for this. but please help.

im doing a 3 day split routine (push, pull legs) on the push day i know its too much to do flat bench, incline db, decline db, dips flyes, cable flyes and then military press and tri pull down and close grip Bench. however i want all areas of my chest to develop. how can i get around doing all the exercises for all parts of the chest?
 
sorry. i couldnt explain this any other way thanks.
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    CitizenKane
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    Re:i will get ripped for this. but please help. 2011/03/20 21:10:42 (permalink)
    You don't need all those different exercise variations in order to work all the different parts of your chest, because there is only one part of your chest. It is one muscle. You cannot isolate the lower part of the chest or the upper part or the outer or the inner. It just doesn't work that way. Your chest will grow as one and take on a genetically predetermined shape as it does so.
     
    Also, the point of doing a low volume routine based around compound movements is that compound movements hit a large number of muscles.
     
    On 'push' day, you are aiming to work your chest, shoulders and triceps. Considering the movements:
     
    Bench Press = works your chest, shoulders and triceps (as well as your upper back and lats to a degree, depending on your technique)
     
    Overhead Press = works your shoulders, triceps and your chest to a degree
     
    Dips = works your chest, shoulders and triceps.
     
    So if your push day just consisted of those 3 exercises, then you are in fact doing 3 exercises for your chest, 3 exercises for your shoulders and 3 exercises for your triceps, because all these muscle groups get worked by the same movements. Just because you are not isolating a muscle does not mean you aren't hitting it.

    "Be adequate"
     
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    black venom
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    Re:i will get ripped for this. but please help. 2011/03/20 21:12:42 (permalink)
    ok thanks for the help :) much appreciated. and is 5x5 enough for those 3 exercises?
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    CitizenKane
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    Re:i will get ripped for this. but please help. 2011/03/20 21:16:13 (permalink)
    I'd say so, but it depends on how heavy you're lifting. If you're following along the lines of something like Frankie NY's push/pull/legs split the idea is that each of those 5 sets is done close to or to failure. This would definitely be enough, benching and pressing overhead heavy is hard work, ditto for dips. So just make sure you're lifting heavy enough (but obviously with good form), push yourself.

    "Be adequate"
     
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    kaldog
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    Re:i will get ripped for this. but please help. 2011/03/20 21:29:28 (permalink)
    pretty sure there are no different parts to the chest. thee are 3 parts to the shoulder, front, middle and rear delts...and the triceps have different heads - but im pretty sure the chest is all one big muscle.
     
    for my push day (usually prefer to split this over 2 days and do shoulders seperate) i do
     
    flat db bench
    chest dips (trying to lean into teh dip to emphasise chest)
    lateral raises
    strit press
    close grip bench press
    (possibly tricep pushdowns)
     
    even that isnt necessary. as long as youre doing heavy overhead pressing and bench pressing along with dips you'll be fine

    Current goals: get back in the game
     
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    naththebeast
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    Re:i will get ripped for this. but please help. 2011/03/21 15:01:57 (permalink)
    Basically as CK said, dont worry about different parts of the chest, just doesnt work, concentrate on lifting well and eating well.
    And yes 5x5 is fine, go with whatever suits you best



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