150 lb newb Half way through 1st cycle

[Jamieb777]

Cheers for comments guys my back isnt bad actually and my legs are average ill up a pic tamoz.
And how i look on the pic is me ive always had a muscular frame ive always been a big eater but my BF has stayed the same (luckly) it must be genetics my brothers exactly same and hes never picked a weight up or done a situp in his life.
I work my chest twice a week when i do my tris but i agree it needs to be bigger is there anything anyone would recommend to even it out cheers J.

[liftw8t]

Cheers for comments guys my back isnt bad actually and my legs are average ill up a pic tamoz.
And how i look on the pic is me ive always had a muscular frame ive always been a big eater but my BF has stayed the same (luckly) it must be genetics my brothers exactly same and hes never picked a weight up or done a situp in his life.
I work my chest twice a week when i do my tris but i agree it needs to be bigger is there anything anyone would recommend to even it out cheers J.

I tried the twice a week chest thing before and I feel I overtrained it. So might want to do once a week unless you spread it like 3 to 4 days apart and do like one heavy compound movement day then the other like light squeeze it will stimulate the muscle differently which may cause good growth

[Jamieb777]

I tried the twice a week chest thing before and I feel I overtrained it. So might want to do once a week unless you spread it like 3 to 4 days apart and do like one heavy compound movement day then the other like light squeeze it will stimulate the muscle differently which may cause good growth

Normally i do 3-4 sets of 8 reps bench, then dips, and then flys.
would it be ok to do bench and dips mon then flys on thursday or should i change my routine.

[Juturna]

Normally i do 3-4 sets of 8 reps bench, then dips, and then flys.
would it be ok to do bench and dips mon then flys on thursday or should i change my routine.

Routine change. You've left out important workouts such as incline press, crossovers and pullovers. Stop doing bar work as well, use dumbbells to help isolate your chest more. Fly's can be done on your regular chest day - don't separate them. I also recommend changing your set's reps as well - doing 8 all the time is becoming normal for your body it seems.

CHEST
Dumbell press 4sets x 6-10 (10,8,8,6)
Flat bench fly’s 4sets x 6-10 (10,8,8,6)
Incline bench press 5sets x 6-10 (10,10,8,8,6)
Cable crossovers 6sets x 10-12 (12,10,10,8,6)
Dips (body weight) 5sets x failure
Dumbbell pullovers 4sets x 10-12 (12,12,10,10)

Your not doing enough IMO (though some will say what I've said is a lot), but since your chest is weak, I guarantee this will help you see improvements in both strength and size.

[Gaspari1255]

Routine change. You've left out important workouts such as incline press, crossovers and pullovers. Stop doing bar work as well, use dumbbells to help isolate your chest more. Fly's can be done on your regular chest day - don't separate them. I also recommend changing your set's reps as well - doing 8 all the time is becoming normal for your body it seems.

CHEST
Dumbell press 4sets x 6-10 (10,8,8,6)
Flat bench fly’s 4sets x 6-10 (10,8,8,6)
Incline bench press 5sets x 6-10 (10,10,8,8,6)
Cable crossovers 6sets x 10-12 (12,10,10,8,6)
Dips (body weight) 5sets x failure
Dumbbell pullovers 4sets x 10-12 (12,12,10,10)

Your not doing enough IMO (though some will say what I've said is a lot), but since your chest is weak, I guarantee this will help you see improvements in both strength and size.

28 sets for chest? You are entitled to your opinion but that is some serious over-training.

Here's what I would do;

Incline BB: 4 sets (8-10 reps)
Flat DB: 3 Sets (8-10 Reps)
Decline BB: 3 Sets (10-12)
Incline Flies 3 Sets (10-12)
Cable Cross Overs/Flies/Pec Dec: 2 Sets (10-12)

...and some people are gonna even argue that 15 sets is over-training, to each his own

[dedic8ed1]

28 sets for chest? You are entitled to your opinion but that is some serious over-training.

Here's what I would do;

Incline BB: 4 sets (8-10 reps)
Flat DB: 3 Sets (8-10 Reps)
Decline BB: 3 Sets (10-12)
Incline Flies 3 Sets (10-12)
Cable Cross Overs/Flies/Pec Dec: 2 Sets (10-12)

...and some people are gonna even argue that 15 sets is over-training, to each his own

Over training has it's benefits it's all dependent on the individual.I do roughly 20 sets for chest,shoulders,back even more and 12 sets for bi's and same with tri's.Some people recover a lot quicker then others.My leg workout might shock you but I don't rest between sets for more then a couple seconds on most workouts with static's included.

[Jamieb777]

28 sets for chest? You are entitled to your opinion but that is some serious over-training.

Here's what I would do;

Incline BB: 4 sets (8-10 reps)
Flat DB: 3 Sets (8-10 Reps)
Decline BB: 3 Sets (10-12)
Incline Flies 3 Sets (10-12)
Cable Cross Overs/Flies/Pec Dec: 2 Sets (10-12)

...and some people are gonna even argue that 15 sets is over-training, to each his own

cheers juturna n ****** both workouts look more intense than mine i reakon i havent been doin enuff, Im working on my chest today so ill try it out,
Is there anything else ud recommend instead of crossovers as i have no cables.

[Gaspari1255]

cheers juturna n ****** both workouts look more intense than mine i reakon i havent been doin enuff, Im working on my chest today so ill try it out,
Is there anything else ud recommend instead of crossovers as i have no cables.

Pec Dec and Flies are similar to cable cross overs. Rotate between the two.

[Gaspari1255]

Normally i do 3-4 sets of 8 reps bench, then dips, and then flys.
would it be ok to do bench and dips mon then flys on thursday or should i change my routine.

Save the dips for triceps. The Decline bench will be a friend of yours on chest day.

[Jamieb777]

Save the dips for triceps. The Decline bench will be a friend of yours on chest day.

Also great advice cheers.