chest routine critique

**jgg1221** · 03-07-2005, 10:15 PM

ok heres how it goes

each week i do 12 sets of chest
but 1 week i do it like this, resting 2-3 minutes between sets

2 sets flat bench
2 sets incline db press
2 sets decline db press
2 sets inclined db flies
2 sets declined db flies

and the next week i concentrate more on strength gains, where i wait 3-5 minutes between sets to see if i can redo the same number of reps as before

4 sets flat bench - 4-6 reps for each set
4 sets incline bench - 4-6 reps each set
4 sets flat flies - 4-6 reps each

what do you guys think of this?

**YounG_SluG11** · 03-07-2005, 10:19 PM

I wouldn't ever only do 2 sets of each exercise for chest, but if it works for you keep doing it.

**Big Poppa Pump** · 03-07-2005, 10:20 PM

Originally Posted by YounG_SluG11

I wouldn't ever only do 2 sets of each exercise for chest, but if it works for you keep doing it.

Ditto

**stayinstacked** · 03-07-2005, 10:20 PM

If your fatiguing your fibers and going all out on those sets I think it's a good routine, I hope your doing a warm up set or two besides the 2 sets for a couple of the exercises.

**bigbodyjosh** · 03-07-2005, 10:25 PM

i dunno, i do 4sets of each. incline,flat,flies,decline

**jgg1221** · 03-07-2005, 11:01 PM

yes i do warm ups

but from my understanding of this... higher reps, shorter rest=body building (size)
lower reps, longer rest = powerlifting (strength)

from what i hear 12 INTENSE sets of chest should be fine

my basic premise is 1 week body building, the next week power lifting in rotation

**Deezuhl** · 03-07-2005, 11:05 PM

The routine I use is this

1- flat bench 4 sets to failure pyramid up to max
2- Incline Bench 3 sets Pyramid up to max
3- Dips. elbows flared all the way out legs out and elevated up with chin tucked. (this hits lower pecs) since i dont do decline bench.
4- pec deck flye 3 sets pyrmaid up 10 reps each
5. Db pullover 3 sets 10 reps same weight.

i alternate incline bench with incline DB week to week. I wait 3-5 minutes in between on flat bench and incline too.The others 2 minutes or so.I moved my bench from 205 4 times to 315 4 times in 12 weeks.

**YounG_SluG11** · 03-07-2005, 11:05 PM

Originally Posted by jgg1221

yes i do warm ups

but from my understanding of this... higher reps, shorter rest=body building (size)
lower reps, longer rest = powerlifting (strength)

from what i hear 12 INTENSE sets of chest should be fine

my basic premise is 1 week body building, the next week power lifting in rotation

Well do you like the results you get from doing it like this...?

**jgg1221** · 03-08-2005, 10:28 AM

Originally Posted by YounG_SluG11

Well do you like the results you get from doing it like this...?

ive been doing the body building regime for the past few monthes which has given me great size but not much strength

now im going to integrate the power lifting regime along with the body building regime

**lzicc** · 03-08-2005, 10:29 AM

Dude, that's some impressive gains in that amount of time.

Originally Posted by Fat Mike

The routine I use is this

1- flat bench 4 sets to failure pyramid up to max
2- Incline Bench 3 sets Pyramid up to max
3- Dips. elbows flared all the way out legs out and elevated up with chin tucked. (this hits lower pecs) since i dont do decline bench.
4- pec deck flye 3 sets pyrmaid up 10 reps each
5. Db pullover 3 sets 10 reps same weight.

i alternate incline bench with incline DB week to week. I wait 3-5 minutes in between on flat bench and incline too.The others 2 minutes or so.I moved my bench from 205 4 times to 315 4 times in 12 weeks.

**Ridla** · 03-08-2005, 10:36 AM

What is thy cycle???

Originally Posted by jgg1221

ok heres how it goes

each week i do 12 sets of chest
but 1 week i do it like this, resting 2-3 minutes between sets

2 sets flat bench
2 sets incline db press
2 sets decline db press
2 sets inclined db flies
2 sets declined db flies

and the next week i concentrate more on strength gains, where i wait 3-5 minutes between sets to see if i can redo the same number of reps as before

4 sets flat bench - 4-6 reps for each set
4 sets incline bench - 4-6 reps each set
4 sets flat flies - 4-6 reps each

what do you guys think of this?

**Ridla** · 03-08-2005, 10:37 AM

sorry I meant to ask U the question instead
so what is thy cycle?

Originally Posted by Fat Mike

The routine I use is this

1- flat bench 4 sets to failure pyramid up to max
2- Incline Bench 3 sets Pyramid up to max
3- Dips. elbows flared all the way out legs out and elevated up with chin tucked. (this hits lower pecs) since i dont do decline bench.
4- pec deck flye 3 sets pyrmaid up 10 reps each
5. Db pullover 3 sets 10 reps same weight.

i alternate incline bench with incline DB week to week. I wait 3-5 minutes in between on flat bench and incline too.The others 2 minutes or so.I moved my bench from 205 4 times to 315 4 times in 12 weeks.

**taiboxa** · 03-08-2005, 10:56 AM

No kiddin 205 to 315 .. god im lucky if my bench goes up 15lbs in 12 weeks...

**Deezuhl** · 03-08-2005, 02:59 PM

Originally Posted by lzicc

Dude, that's some impressive gains in that amount of time.

thanks. I have a system that I kind of designed myself that works for me. I sometimes think that you have to document what you are doing and reflect on it to see if ti works. if its not then switch it up. you cant always do what worked for someone else. The key is to write it down cause you will never remember month to month what you did. when i was doing 205 4 times it was something like this. the sets went up like this.

135, 155, 185, 205 then i progressed i moved everything up from the warm up set up and made sure every workout i hit that max.that max starts to increase in reps every week. one you get that max up around 6-8 then i increase the max the next week. so a couple of weeks after that it was...

155,185,205,225... then weeks after

185, 205, 225,255 then i finally got to 275 which was my goal from week 1..

I stayed with warmup at 185 , 225, 245,275... then about 3 weeks after that i hit 315 one and a half time.

185, 225, 275, 315, 1-1/2 time until last week i did it 4 times

185, 225, 275, 315 4 times. Once i get it to 6-8reps i'll move up and try 345 one time. I think the key is to always shoot for that max every week and eventually you get 1-2 more reps every week until you can move up in weight. this is what worked for me. sorry for the long post.
mike

**Jantzen4k** · 03-08-2005, 06:15 PM

Originally Posted by jgg1221

ok heres how it goes

each week i do 12 sets of chest
but 1 week i do it like this, resting 2-3 minutes between sets

2 sets flat bench
2 sets incline db press
2 sets decline db press
2 sets inclined db flies
2 sets declined db flies

and the next week i concentrate more on strength gains, where i wait 3-5 minutes between sets to see if i can redo the same number of reps as before

4 sets flat bench - 4-6 reps for each set
4 sets incline bench - 4-6 reps each set
4 sets flat flies - 4-6 reps each

what do you guys think of this?

why 2 sets?????

4 sets incline barbell press
4 sets flat db press
3 sets weighted dips or pullovers
3 sets flies or cables