Ask the Exercise Scientist

[jbm]

My Chest workout is like this:
Bench press
Flat flys
Incline dumbell press
Peck deck
all are 4 sets 12/10/10/8 reps
I want to put mass. Is this over training?
Any opinions bro?

[MuscleScience]

My Chest workout is like this:
Bench press
Flat flys
Incline dumbell press
Peck deck
all are 4 sets 12/10/10/8 reps
I want to put mass. Is this over training?
Any opinions bro?

Well Pec Deck and flat flies are almost exactly the same. I really like Bosu ball push ups or or some other pushup type exercise. I think 4 exercise for chest is pretty close to the perfect number of exercises. The Pecs are not considered a large muscle group as I have said many times before. As such they do not need the same amount of sets and reps like the back or legs do.

I cant say if its over training, because I am sure for awhile your body can handle that much volume. Its basically a matter of how you feel and knowing the signs and symptoms of overtraining syndrome. Additionally a lot of people are afraid of taking a light day or even a day off for fear of not making gains. When in fact it can be the best thing for your overall routine if you look at the big picture instead of going week by week.

[jbm]

Well Pec Deck and flat flies are almost exactly the same. I really like Bosu ball push ups or or some other pushup type exercise. I think 4 exercise for chest is pretty close to the perfect number of exercises. The Pecs are not considered a large muscle group as I have said many times before. As such they do not need the same amount of sets and reps like the back or legs do.

I cant say if its over training, because I am sure for awhile your body can handle that much volume. Its basically a matter of how you feel and knowing the signs and symptoms of overtraining syndrome. Additionally a lot of people are afraid of taking a light day or even a day off for fear of not making gains. When in fact it can be the best thing for your overall routine if you look at the big picture instead of going week by week.

Ok! well which is better 3 exercises with 4 sets each or 4 exercises with 3 sets each? for my chest.

[MuscleScience]

Ok! well which is better 3 exercises with 4 sets each or 4 exercises with 3 sets each? for my chest.

Well thats a pretty difficult question to answer really, yet it isnt. What I mean is it really depends on what your training for. If your a BB you need to do different exercise that hit at different angles. Now the pecs will contract entirely no matter the chest exercise. It is the activation of the assisting muscles that will be differ.

If your training for athletics you want to do exercises that mimic those movement patterns one would expect in competition. That and unstable surfaces are great for enhancing neuromuscular proprioception. Typically to train for neuromuscular improvement, repetition is the key. Its building that neural network between your brain and muscles that takes time and training that only repeated exposure to the movement patterns can provide.