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Good chest routine?

dvelswk Posts: 192 Joined: 2005/05/07	2005/05/23, 05:59 PM Just wondering what all of you think of this chest routine, I just started it today so I'd like any feedback given. -Flat Bench Press (3 sets) -Incline Bench Press (3 sets) -Decline Bench Press (3 sets) -Flat Dumbell Bench Press (3 sets) -Dips (3 sets) -Flat Flies (3 sets) -Cable Cross Over (3 sets) I do this on Monday and Thursday, bb1fit had it in a post that he thought 3 sets was enough to tear muscle and then you'll not be so tired and you'll be able to do it twice a week rather then once. Just wondering what you think.
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/23, 06:44 PM sounds like alot to do twice a week in my opinion, but give it a shot. if after awhile you arent progressing, or are actually regressing, i would change things up..
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/23, 07:22 PM You don't need all 3 bench presses.......and the flat db presses......are just a waste after all the bb pressing. I used to pick 2 mass builders.......one was dbs other was bb the other 2 one was a cable.......the other dips, or some kinda db movement.... -------------- " The only true eye, is your minds eye"- plato
	2005/05/23, 11:32 PM I got a headache from your workout.... -3 exercises max for chest.....and don't go over 15 working sets....and more like 12....try to have 1 barbell exercise, 1 incline exercise, 1 dumbell exercise... Try Something like Incline Barbell Bench Press Incline Dumbell Flyes Flat Barbell Bench Press
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/24, 01:14 AM What about lower and inner pectorials? The flat and incline exercises cover the upper and mid sections, but what about the lower and inner sections of the chest? I do believe that I could be doing too much but I'm just wondering how to get all of the sections exercised...
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/24, 07:26 AM personally, heres what i do incline bar press - warmup + 3 sets decline bar or dumbell press - same flat flyes - same bent forward cable crossover - same (im going to start this monday) with the other 3 ive had great results.. used to just have alot of mass in my chest, but its tightened up alot and looks much better
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/24, 01:37 PM Would 3 sets of: -Flat Bench bar bell -Incline Bench bar bell -Flat Flies -Dips -Cable Cross Over Would that be good?? Do that twice a week and that's only 15 sets each. How would that be?
	2005/05/24, 08:33 PM Too many exercises for my liking but you can go ahead and do it..... I don't see much use out of Cables or Dips which you do as 4th exercise...you can fatigue your chest much better using 2-3 exercises....
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/24, 09:08 PM Is it possible to stress the muscle to much doing lots of exercises and then not make any gains with this?
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/24, 11:20 PM May I ask what do you do (menace) for your chest? How may it be easier to fatigue your muscle with 3 exercises then 5? Do 3 exercises but do more sets of them???
	2005/05/25, 05:37 AM check my log in general health/fitness for the 8 week challenge... I like to do incline dumbell flyes it really develops chest...especially if you go heavy...it's an isolation movement....but you can still go very heavy on it... I also like to do incline barbell bench...although I started doing more flat bench as of late.... dips are good but you need to do it heavy...and lean forward to target chest... I would do up to 3 exercises and up to 4 sets per exercise.... Cables IMO are a waste of time for beginners....you need a solid base before there's any point to using them... DX1 ofcourse...that's one of the issues with overtraining....
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/25, 12:32 PM Thanks menace. Earlier you said for leg and chest you can do 16 sets, I'll try to do incline dumbell bench, flat barbell, flat flies, and heavy dips. I agree with you about the cable thing, I havn't seen any progress in my inner chest from using them. I can see why I was always tired half way through the week now, believe I was overtraining. Thank you very much for all the help you have given. :) Take care.
	2005/05/31, 06:57 AM persistant soreness, you grow weaker, tend to injure yourself more....lose of motivation to work out...etc
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/31, 05:14 PM both.. if you are sore on your chest day from training chest last time, thats overtraining.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/31, 06:19 PM This is off the chest topic but not of the overtraining topic. What if you still feel sore from your legs after about 5 days? Is this overtraining as well? DX
	2005/05/31, 06:42 PM DX that happens to me all the time, I get persistant DOMS ...for legs it last about 5 days...you generally should wait before training your legs....if you still feel soreness...
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/31, 06:43 PM i dont think so.. just signs you trained them very hard.. remember to stretch after a workout.. take in lots of protein.. i just would be wary if it is your next legs day and your legs are still sore. maybe give them a day or 2 of additional rest.
NeedaSpot Posts: 30 Joined: 2005/02/17	2005/05/31, 06:47 PM can someone please explain what the acronym DOMS stands for.
	2005/05/31, 06:52 PM delayed onset muscle sorenes...a sometimes excruciating muscle soress...I mean I have hard time walking, sitting down, etc...it depends...but worst of it sets in 24-72 hours after workout...for me it's usually 48-72 hours after.... Take L-carnitine...it's been shown to reduce muscle soreness by up to 40%
NeedaSpot Posts: 30 Joined: 2005/02/17	2005/05/31, 07:08 PM Ok, I know it well then. Personally I love DOMS and if I don't experience this after a leg day, I feel I did not have a quality workout. My soreness usually kicks in like 2 days after a lift and can last up to five days, but like I said I look foward to that. And you mentioned carnitine which has gained a lot of my interest lately after hearing about it from my friend and bb1. What blows my mind about it is the claim the product makes saying it is muscle sparing but fat burning. I always associated fat burners with muscle burners which might not be the case. I guess the logic behind carnitine being able to do this is because it is an amino acid? Also as most of you probably know from bb1's posts, ALCAR is the product you want.
	2005/05/31, 07:13 PM yea I been using that product for a week now....it helps with soreness fairly well...leg soreness lasted only 2-3 days...
NeedaSpot Posts: 30 Joined: 2005/02/17	2005/06/01, 12:11 PM I definetely get plenty of sleep.I use the proper supplementation as well.I think it's just because I make sure to go all out on leg day.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/01, 01:42 PM l glutamen helps me ALOT I can diff. tell a differance in my recoup time. also some active recovery.........stretching doesn't help my sorenes out at all.....micro tears already there.....you need blood flow to the muscle to repair....and push out lactic acid. -------------- " The only true eye, is your minds eye"- plato
	2005/06/01, 05:38 PM glutamine is def good
dvelswk Posts: 192 Joined: 2005/05/07	2005/06/02, 12:51 PM Glumatine is what I use as well, works very well on recovery.
	2005/06/02, 08:13 PM yes light training day /stretching are good ways to recover....
xxmisterbugyixx Posts: 127 Joined: 2006/03/29	2006/09/27, 10:17 PM where the hell is ka.. he needs to see this. if he thought my routines were too much hes gonna bust a vein reading this one! :big_smile:
	2006/09/28, 12:16 PM The post is a year and a half old. Of course I have seen it. Are you still searching for someone to agree with your magazine articles ??? You will eventually find people who do your routine and suggest you continue with it. Good luck - you are going to need it. ============ Quoting from xxmisterbugyixx: where the hell is ka.. he needs to see this. if he thought my routines were too much hes gonna bust a vein reading this one! :big_smile: ============= -------------- Life is a lesson. You will learn it when you are gone.
xxmisterbugyixx Posts: 127 Joined: 2006/03/29	2006/09/28, 08:01 PM comme on ka. i was kidding. i am changing my routine. god give me a breakk. i found this post through a search. i didnt bother to check how old it was. i do not have a subscription to flex or ny other muscle magazine by the way
	2006/09/28, 08:40 PM I am glad to hear you are changing your routine. It would be no fun if I gave you a break. If you want to PM me your workout I would be glad to look it over. I am here to help. You just needed a little push here and there. -------------- Life is a lesson. You will learn it when you are gone.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/28, 09:16 PM ahhh...ka's makin friends....thats nice! I think you needed a little push too bugy...you're doing well!:)