chest w/o. too much?

[spencer]

ive been told its to much but i felt fine and feel fine now.

5sets of flat bench (smith machine)

4sets 1 armed dumbbell press (flat bench)

close armed chest press machine thing (4sets)

fly machine , 4sets

then 4sets on the wires, pressing.


i also did weighted dips and pullups , 5sets on each

[IBdmfkr]

If you have high intensity then you would not be able to finish that workout IMO without cramping etc... Seems like you're either lacking training intensity, not enough worksets, or you are just simply overtraining.

[MartyMcFly]

Why pullups they are for lats? You are also doing 26 sets for chest that is a lot. I do nine and my chest is sore for days later. Just do three sets each on incline flat and a fly. All you really need if you do it right. I used to think more is better but it ain't.

[spencer]

Why pullups they are for lats? You are also doing 26 sets for chest that is a lot. I do nine and my chest is sore for days later. Just do three sets each on incline flat and a fly. All you really need if you do it right. I used to think more is better but it ain't.

i do pullups everyday and wen i go gym a do them weighted.

i didnt think that session was hard. just right, plus wen i go with my other mate warren hes on steroids, we do alot more then that

[spencer]

u do nine sets too, how long you at the gym? 15 min

[MartyMcFly]

u do nine sets too, how long you at the gym? 15 min

No I do tri's also. Around 9 or 10 sets. With a 3 min rest in between sets that is 27 min per muscle so about an hour total.

[spencer]

No I do tri's also. Around 9 or 10 sets. With a 3 min rest in between sets that is 27 min per muscle so about an hour total.

cool.

Your muscles grow because they are being torn and rebuilt while you rest. They only tear when you are giving those weights everything you have, so obviously the less weight you lift the less effective this would be. Its all about WEIGHT not quantity..

cool mate, cheers

[MartyMcFly]

Originally Posted by spencer
ive been told its to much but i felt fine and feel fine now.

5sets of flat bench (smith machine)
start on 70kg,80kg,85kg,90kg,95kg 10reps
4sets 1 armed dumbbell press (flat bench)
30kg 10reps 4sets e/arm
close armed chest press machine thing (4sets)
10reps 85kg,90,95,100kg
fly machine , 4sets
10reps on 5o,60,70,75
then 4sets on the wires, pressing.
this was just a burn out


If you are doing 10 reps on your last set what is the point of all the build up just do 95 kg 10 times for all sets, it would probably do more. Why no incline or decline. Need to hit it at different angles. There should be no need for a burnout, if you hit chest right you shouldn't have anything left to burnout.

[spencer]

Originally Posted by spencer
ive been told its to much but i felt fine and feel fine now.

5sets of flat bench (smith machine)
start on 70kg,80kg,85kg,90kg,95kg 10reps
4sets 1 armed dumbbell press (flat bench)
30kg 10reps 4sets e/arm
close armed chest press machine thing (4sets)
10reps 85kg,90,95,100kg
fly machine , 4sets
10reps on 5o,60,70,75
then 4sets on the wires, pressing.
this was just a burn out


If you are doing 10 reps on your last set what is the point of all the build up just do 95 kg 10 times for all sets, it would probably do more. Why no incline or decline. Need to hit it at different angles. There should be no need for a burnout, if you hit chest right you shouldn't have anything left to burnout.

i always struggle on the last set and 2nd to last set. i do incline on seperate days. is that not good?

[IBdmfkr]

9 sets here, I'm there for 1hr - 1hr 15mins. 15mins?

Also, your buddy that is using gear doesn't seem to know how to train if he's doing 2hr chest workouts with over 15sets.

[spencer]

well hes huge and beches 140kg flat bench. and shoulder presses 120kg for fun so he must be doin something right at the gym

[helium3]

well hes huge and beches 140kg flat bench. and shoulder presses 120kg for fun so he must be doin something right at the gym

i was doing that natural last month and im not huge.

[spencer]

i was doing that natural last month and im not huge.

[helium3]

ive since gone to the darkside!

no flame mate really just have a look at some of the guys workouts on here youll see what i mean,but if you are happy with it then keep doin it just throwin my 2 cents in.

[spencer]

ive since gone to the darkside!

no flame mate really just have a look at some of the guys workouts on here youll see what i mean,but if you are happy with it then keep doin it just throwin my 2 cents in.

i respect that mate, i do. thats why i started the thread to hear peoples two cents

[IBdmfkr]

well hes huge and beches 140kg flat bench. and shoulder presses 120kg for fun so he must be doin something right at the gym

Just because someone is big and pushes a little weight doesn't mean they are doing anything right...

I'm 205lbs (93kg) and this is one of my chest routines.
Bench:
135x20
225x20
315x12
365x8

Incline dumbbells:
110x15
125x12
125x10
135x8

Decline hammerstrength:
2plates x 15
3plates x 12
4plates x 8-10

If you can still lift after a routine similar to this then you didn't lift heavy enough or with enough intensity IMO. I'm good for a week after this.

[pumpd4lif]

15 sets not enough 26 to much stay in the middle an up ur weight bro.how many reps per set?

[spencer]

15 sets not enough 26 to much stay in the middle an up ur weight bro.how many reps per set?

10reps on all or till i cant any more

[helium3]

ive been told its to much but i felt fine and feel fine now.

5sets of flat bench (smith machine)

4sets 1 armed dumbbell press (flat bench)

close armed chest press machine thing (4sets)

fly machine , 4sets

then 4sets on the wires, pressing.


i also did weighted dips and pullups , 5sets on each

a pro might use that much in a workout,if you hit it hard enough with good form theres no need for that amount at all!
it may work for you or your mate but to me its like floggin a dead horse once its dead its dead no need to keep wacking it,same goes for your chest.

[spencer]

a pro might use that much in a workout,if you hit it hard enough with good form theres no need for that amount at all!
it may work for you or your mate but to me its like floggin a dead horse once its dead its dead no need to keep wacking it,same goes for your chest.

lol. i must be a pro then. that does me just fine that w/o.

[stocky121]

already told you mate that's way to much

[spencer]

already told you mate that's way to much

i know just wondering wat everone says

[PurplePatriot]

Yes it is too much, everyone is telling you that and your getting mad at them like they dont know what they are talking about. If your going to ask for help at least be appreciative of it.

[spencer]

Yes it is too much, everyone is telling you that and your getting mad at them like they dont know what they are talking about. If your going to ask for help at least be appreciative of it.

i am appreciating it, honest. but im just thinking, yous only do nine, im not even on steroids and i 'd do alot more then that if i took steroids

[PurplePatriot]

i am appreciating it, honest. but im just thinking, yous only do nine, im not even on steroids and i 'd do alot more then that if i took steroids

I dont care if you are ronnie coleman or my 8 year old neice. To get BIG you have to lift BIG. Steroids dont change any of that.

[spencer]

I dont care if you are ronnie coleman or my 8 year old neice. To get BIG you have to lift BIG. Steroids dont change any of that.

my max bench was 115kg at xmas. now i bench 100kg free weight not smith machine. is that not heavy 100kg?????

[PurplePatriot]

my max bench was 115kg at xmas. now i bench 100kg free weight not smith machine. is that not heavy 100kg?????

if steroids dont change that why take them then

I dont know how much 115kg and honestly im a little too lazy to look it up.... i thinks like 250lbs? anyways No most steroids do not give you the ability to do more sets nor should you when your on roids. If you are doing your sets HEAVY enough your workout routine may change but only very slightly if you know what your doing... and believe that you can have work outs twice as long while on roids means you definately dont know what you doing.

Your muscles grow because they are being torn and rebuilt while you rest. They only tear when you are giving those weights everything you have, so obviously the less weight you lift the less effective this would be. Its all about WEIGHT not quantity.

[helium3]

i am appreciating it, honest. but im just thinking, yous only do nine, im not even on steroids and i 'd do alot more then that if i took steroids

[spencer]

ive been told its to much but i felt fine and feel fine now.

5sets of flat bench (smith machine)
start on 70kg,80kg,85kg,90kg,95kg 10reps
4sets 1 armed dumbbell press (flat bench)
30kg 10reps 4sets e/arm
close armed chest press machine thing (4sets)
10reps 85kg,90,95,100kg
fly machine , 4sets
10reps on 5o,60,70,75
then 4sets on the wires, pressing.
this was just a burn out

i also did weighted dips and pullups , 5sets on each

at the start of w/o 15 reps on dips with 15kg strapped on. and then 4sets of pullups no set reps just maxing out

[PurplePatriot]

Heres my suggestion, if you want to become bigger and strong faster:

Get rid of the 1 armed presses and cables machine at least.

Knock all your sets down to about 6-8reps max. If you are doing your set and you have enough energy in your body to do 9 reps then you do not have nearly enough weight tacked on. If you have to push every vein in your body to the verge of rupture to put up rep number 7 and still only make it half way up... Then you have the right amount of weight on.

If you can do any disp after sets of *wide grip bench, chest presses, and flys done like that then i dont think you had enough weight on.

Just my two cents.

[spencer]

Heres my suggestion, if you want to become bigger and strong faster:

Get rid of the 1 armed presses and cables machine at least.

Knock all your sets down to about 6-8reps max. If you are doing your set and you have enough energy in your body to do 9 reps then you do not have nearly enough weight tacked on. If you have to push every vein in your body to the verge of rupture to put up rep number 7 and still only make it half way up... Then you have the right amount of weight on.

If you can do any disp after sets of *wide grip bench, chest presses, and flys done like that then i dont think you had enough weight on.

Just my two cents.

cool.

i dont want to get bigger. just keepn up with my body shape.
my main gaol is keeping fit and just decided to chest today.

[spencer]

Get rid of the 1 armed presses and cables machine at least.

.

have you ever done 1arm dumbell press. tell u wat try then tell me what u think

[PurplePatriot]

have you ever done 1arm dumbell press. tell u wat try then tell me what u think

bro just because an excerise is good does not mean that you have to do it. If that were the case I would be in the gym doing 800 different routines for my triceps.

The number of workouts you do has nothing to do with muscle growth.

understand that.

[spencer]

bro just because an excerise is good does not mean that you have to do it. If that were the case I would be in the gym doing 800 different routines for my triceps.

The number of workouts you do has nothing to do with muscle growth.

understand that.

i do 1arm d/b press for it working my abs aswel

[helium3]

ok lets try another approach,what would be your average leg workout?

[spencer]

if steroids dont change that why take them then

[spencer]

obviosly im training wrong, i thought it was fine but shit im well off.

how much do u weigh if ur benching 140. im 13st bang on now, 82kg.
i dont have a planned w/o i.e adding weight each time. i just go gym and do either chest or shoulders and back and i dont keep track of wat i did, do and gonna do with adding weight. as for gains a lad i know andy asked me if i was on gear today so i cant be too bad.
i started this thread wen i got back from gym so it was fresh in my mind

how would u change my w/o for chest

[PurplePatriot]

how would u change my w/o for chest

refer to post #17

btw close grip benches are not intended to work your chest

pick out 3 good excerises and hit them to the max, if your not tired by the end of your work out then you will know that next week you will have to tack on more weight to the point where you cant reach over to grab your seatbelt when you get in your car

[spencer]

refer to post #17

btw close grip benches are not intended to work your chest

pick out 3 good excerises and hit them to the max, if your not tired by the end of your work out then you will know that next week you will have to tack on more weight to the point where you cant reach over to grab your seatbelt when you get in your car

thanks mate. i DO appreciate it.
i hear u on that seat belt lol. i have it normally wen i cant pull my hood up on my jumper.
yeah i know close arm does ur tri's but thought it does chest too?

[GunTotingHipGangster]

i weigh 88kg (195 lbs) and bench 144 kg (315 lbs)

i don't write down what i do week to week, but i remember nearly all of it. if you cant remember what you do i'd suggest writing it down...remember the key to seeing gains is doing more each workout than your previous one

this is my chest day
Incline bench: 10, 8, 6
Flat bench: 8, 8, 6
Decline bench: 8, 8
Incline Flies: 8, 8
then i usually do 3 sets of pushups till failure, but i really only consider them to be more of a cool down rather than working sets