anyone here train 1day on 1day off

[Ronnie Rowland]

Really? Damn. My chest gets weaker and weaker after a cycle and I dont know wtf Im doing wrong when everything else maintains or grows. Training 2x per week does the trick?

Johny-too-small, training a muscle with more frequency on occasion has it place in bodybuilding as you become more advanced.

Your loss of strength could also be from a lack of volume or avoiding a low rep set in the 4-6 rep range on your second work set while your CNS is firing at full throtte..

[Johny-too-small]

Johny-too-small, training a muscle with more frequency on occasion has it place in bodybuilding as you become more advanced.

Your loss of strength could also be from a lack of volume or avoiding a low rep set in the 4-6 rep range on your second work set while your CNS is firing at full throtte..

Hmmm. I typically hold out on the 4-6 rep set till the last set of the excercise. You think that I should move it up closer in the excercise? 2nd set, perhaps?

Also, my tris and bis are HUGE. Much bigger proportionately than my chest. Do you think pre-exhausting my tris before a chest workout would work?

Sorry about the hijack.

[Ronnie Rowland]

Hmmm. I typically hold out on the 4-6 rep set till the last set of the excercise. You think that I should move it up closer in the excercise? 2nd set, perhaps?

Also, my tris and bis are HUGE. Much bigger proportionately than my chest. Do you think pre-exhausting my tris before a chest workout would work?

Sorry about the hijack.

Yes, move up the power set to the second work set and stop a rep shy of good failure on the first work set. Now the last set for a key exercise such as decline presses should be a high rep burn out set, not a low rep set. But, doing a low rep set last is idea for secondary exercises such as incline presses because it's considered an un-natural movement. 15 degree declines are good because they help take the triceps out of the movement!


Pre-exhausting the triceps before chest would only compound the problem. I would focus on 15 degree declines as a key exercise and 15 degree incline presses or 15 degree incline flyes as a secondary exercise. That's the best you will ever do for the chest other than adding a third exercise at the max.