november 2005 muscle & fitness

[Akrus423]

anybody conside this chest routine overtraining?

Exercise-ball push-up 2 sets 15, 15 reps
Incline Barbell Press 4 esets Reps 12, 7, 7, 9
Flat-Bench Dumbbell Press 3 sets, 7,7,9 reps
Incline Dumbbell Flye Sets 3 10, 10, 12
Uneven Push-up 2 sets reps 15,15

They say to train the chest once a week.

[O.M.E.G.A]

I have always been a firm believer in working Chest twice a week

the pectorals are the only muscle that does not really fire unless directly worked on

where delts , legs, arms, and back almost always get secondary work

[Akrus423]

what about the nervous system? anyways, what about my chest workout? is it overtraining?

[Akrus423]

anyways, doesn't it take 48 hours for the nervous system to recover?

[Machdiesel]

it seems like its overtraining, for me atleast but i like to work chest twice a week, omega makes an GREAT!! point about how chest NEVER gets ne work other then chest day. I used to do ches tonce a week, similar to a routine liek that, doing 16 sets per workout n ive seen better gains twice a week, doing about 6 sets of chest each workout

[Akrus423]

whats your routine?

[O.M.E.G.A]

whats your routine?

2-3 sets of pushups for a warmup only

1)Flat Dumbell Flys 4 sets ( no less than 8 reps per set)
2)Incline Dumbell Press 4 sets ( on the heavy end 6-10 reps)
3)Cable Flys 4 sets ( on the lighter end 10-15 reps for burn out and definintion)

[singern]

2-3 sets of pushups for a warmup only

1)Flat Dumbell Flys 4 sets ( no less than 8 reps per set)
2)Incline Dumbell Press 4 sets ( on the heavy end 6-10 reps)
3)Cable Flys 4 sets ( on the lighter end 10-15 reps for burn out and definintion)

This is a great routine, Sometimes I do pushups last just to really hit failure and fatigue.

[O.M.E.G.A]

This is a great routine, Sometimes I do pushups last just to really hit failure and fatigue.

thanks

I have really simplified things while preserving frequency and enough intensity

my back workout is similar

1) 1 arm dumbell or hammer strength machine row 4 sets 8-12 reps
2) Hammer stength Pull downs 4 sets 8-12 reps
3) Rear Delt machine of slightly bent over laterals 3 sets of 10-15reps
4) mid intensity Stiff Deadlifts not easy but not super intense 4 sets of 10

[Cdub]

I always use do the med ball pushups to warmup. It works all the muscles used for pressing. I also do the uneven pushups at the end of the workout. really gives that good pump

[singern]

I also do the uneven pushups at the end of the workout. really gives that good pump

Never heard of this one, can you explain the exercise