Quote Originally Posted by Ronnie Rowland View Post
try taking chest down to 9 sets as well because it's a small muscle group and see if that helps. I would also add in declines and drop the flyes.
Ok, I will also reduce chest to 9 work sets, thank you. Out of curiosity, why do you say drop the flyes?

So, I'm thinking this for chest now:
Flat barbell bench: 3 X 4-6, 8-10, 10-12
Decline Smith: 3 X 4-6, 8-10, 10-12
Incline something??? (your suggestion here please)

Honestly Ron, the only reason I still do flat barbell bench is to feed my own ego, as stupid as I know that is. I know from studying your writings that decline smith is best for chest, so what would your suggested 9 set chest routine look like??

Also, I feel doing heavy close grip bench for tri's is causing to much of a cross-over effect and overloading onto my chest as well, which I think might be contributing to my chest lagging, what do you think about this??
If I'm right, then I would be hitting chest with the close grips 3 days after blasting them on chest day.

Please critique my current split:

Mon-bi's/tri's/forearms
Wed-Back
Fri-Chest/shoulders
Sat-Legs

Keep in mind these are the ONLY 4 days I can develop my split around.
I do shoulders after chest because I feel hitting them another day of the week is just way to much overall volume for the shoulder girdle area. I only do 3 sets of side laterals and 3 sets on the reverse pec deck for shoulders AFTER chest. I MIGHT do 3 sets of dumbell presses too. What do you think?

Thank you.