Chest workout

[Bi6 7omo]

Hi guy after some advice my typical chest training session ( strength) consists of

Bench press flat 1-6 reps x3 sets
Flat dumbbell press 1-6 x 3 sets
Incline dumbell Press 1-6 x3
Incline bench press 1-6 x 3
And incline flys 10-12 x 3

I seen to ache for up to 72hrs after sometimes now am I overtraining ?

My goals are to get stronger and bigger once I increase my strength I will uP reps for size I have Got stronger over 2 years my bench has doubled for 50kg to 100kg Just after some advice any would be appreciate ?

[xavierlafleur]

Why do you do both barbell and dumbbell for your flat and inclined presses?

[Bi6 7omo]

Just a bit of variation do you think I should alternate my chest sessions one session use barbell and then next session use dumbbell ?

How many sets would you recommend ?

[Christopher_UK]

If your just doing chest on its own try keep the session to 20-30 mins maximum I'd say, if you were doing chest/biceps together then 30-45 mins...as long as your not training daft amounts of times like 2-3 hours then I doubt you'll be overtraining.

When you train correct you break down the muscle fibres, and so the next day when you wake up you're sore, this is how your meant to be if you training correctly, the soreness is your muscles repairing which is why rest time is so important. If you were to wake up the next day and not be sore at all then you probably didnt train hard enough.

Soreness can last longer depending on several things, when you start working out for the first time, lets say the first 6 months you will be very sore after workouts, could last up to 4 days, but after a while this slowly reduces to 2 days and then eventually 1 day.

Also another reason you could be sore for longer then usual is if you didnt eat enough.

And lets say you've been training for 5 years and then suddenly you changed your workout routine and then all of a sudden you find you're more sore then before, it could be because you're working out harder now then you did before.

There's many reasons why soreness could last 3-4 days. Just makes sure you're eating enough and make sure you don't train too long. The maximum anyone should train for is an hour, but tbh I only take an hour for legs, all other body parts I do in 30-45 mins.

[Bi6 7omo]

Thanks for taking time to reply iv been training for 2yrs but my workout is slow getting better and more intense , from what youve said I believe my workout is not too much but the problem is diet , I'm working on it and il spend some more time in the diet section

Thanks

[Gaspari1255]

Hi guy after some advice my typical chest training session ( strength) consists of

Bench press flat 1-6 reps x3 sets
Flat dumbbell press 1-6 x 3 sets
Incline dumbell Press 1-6 x3
Incline bench press 1-6 x 3
And incline flys 10-12 x 3

I seen to ache for up to 72hrs after sometimes now am I overtraining ?

My goals are to get stronger and bigger once I increase my strength I will uP reps for size I have Got stronger over 2 years my bench has doubled for 50kg to 100kg Just after some advice any would be appreciate ?

1-6 reps for just about everything? Are you a powerlifter or something? Keep your sets in the 6-10 range and you will be much better off. Anything less than a set of 6 (or maybe 5 in SOME cases) isn't gonna do shit for muscle growth except get you injured.

[DanB]

can i ask why no decline?

[DaGunz]

It's common to be sore for two days. Three is pushing it. However, that should be fine if you only train your chest once a week. You'll know when you have overtrained when you start falling asleep in the parking lot of the gym before you have gone in to workout.