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ChestSplit Advice

Thoughts about my chest day?6465

Markovich private msg quote post Address this user
I start with:
Benchpress 2 sets of 8 reps then 2 sets of 6 reps with higher weight.
Incline benchpress with dumbells 4 sets of 8 reps.
Decline benchpress with dumbells 4 sets of 8 reps
Flat bench fly's 4 sets of 8-12 reps (Trying to increase amount of reps each set!)

What do you think of this?
Been using barbell benchpress instead of dumbells for the last 2 months and I actually like it more then dumbells and I feel like I train my chest more by using barbell.
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NorIda private msg quote post Address this user
Looks like a chest day to me dude!
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Markovich private msg quote post Address this user
Great!
Been using almost that exact routine for a few months and I am about 10 KG away from being able to train with my previous max 1 rep. The weight are still kind of low since I've only been training for 6 months, but I have been growing a lot =)
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NorIda private msg quote post Address this user
are you training for strength? Or Hypertrophy?

I'm assuming a little bit of both?
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Markovich private msg quote post Address this user
A little bit of both yes =)

When I go heavy i use rep ranges from 5-8 the rest is usually 8-12 =)
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NorIda private msg quote post Address this user
I would consider doing reps 3-5 for your strength exercises!
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Markovich private msg quote post Address this user
I have been thinking of the 5,3,1 program lately, but not compleatly sure yet.
I just increased the weight I benchpress with and would like to train with my current routine a few more weeks, maybe a few months since I have been getting results with it =)
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Dukenhiemer private msg quote post Address this user
3-5 for strength. 8-12 for hypertrophy. You will see better strength gains if you drop em down.
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Markovich private msg quote post Address this user
Does it matter if I train for strength one day then for hypertophy the next workout? Or is this something I should change after weeks/months??
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Dukenhiemer private msg quote post Address this user
It doesn't matter at all, that is actually the basis of Laynes PHAT program, you will see better gains that way.
However, if you want to train solely for strength I would recommend following a strength based routine.
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AverageJoe private msg quote post Address this user
My favorite now: decline bench semi supinated grip
It gives the best chest isolation possible IMO

So a good chest workout would be
10x10 decline semi supinated
4x12 flies

hehe

but your workout is allright!!!
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pandasashi private msg quote post Address this user
I read in the article that the1 had posted about hypertrophy and it said that 4-8 sets was the optimal amount..is this correct? Cuz this, as well as most ppl i see at the gym, do at least double that..
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Markovich private msg quote post Address this user
Since I got started I mostly used 4x8 on most of my exercises.
I choose a weight that I can probably bench max 10 reps, so the last reps on my first two bench sets are very hard :p
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brian12 private msg quote post Address this user
@Markovich @pandasashi

If you keep a few reps in the tank on each set, then you can (depends on the person) go up to 16 sets. But if you pushing to failure then that is way way to much volume.

@Markovich How many sets to failure/ how close to failure do you go?
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Markovich private msg quote post Address this user
When I do my 2x8 and 2x6 I am almost 100% sure that I can't push out 1-2 xtra because if I know that I can push out a few more then I usually load on a bit more of weights =)

When I do flyes I always push myself hard so the last rep on each set usually takes me 3, maybe 4 long seconds.
Hope this answared what you asked for =)
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