Splitting Chest Routine in two days

[Gaspari1255]

This is what I usually do--
M:Chest
T:Back
W:Legs
Th:Shoulders
F:Arms

This week I tried something different..

M: Chest (Flat, Decline, Flies)
T:Back
W:Legs
Th: Upper Chest/Shoulders (Incline BB, Military Press, Lateral Raises, etc..)
F: Arms

I am doing incline before I start my shoulder routine on Thursday to try and bring up my chest all together. I have a pretty good chest, but my shoulders dwarf it big time. My delts and shoulder width are my strongest points...

Typically, I would hit 225x 8-10 on the military press. Since I did incline before Military Press today, I struggled with 185lbs x 8-10.

I am hoping to bring up my chest while my delts just maitain the same size that they are. Do you think this is a bad idea and my shoulders will just shrink and be negatively effected? obviously my miltary press goes down big time because my front delts are fried from Incline BB...


Apperciate the suggesstions.

[jypoll]

it should be fine because you have 2 rest days between each chest day, but i used to do chest twice a week and everything else once because my chest was lacking,but since i have changed my routine to chest once a week and i have found that i was improving faster with the extra rest time

[UberSteroids]

Edit

[Gaspari1255]

I think you guys are missing the point...Thursday is not another chest day per say...just 3 sets of incline before I hit shoulders.

Here is what I did last week:

Monday: Chest Day---

4 Sets of Flat BB
315x10
340x7
365x5
275x13

3 Sets Incline DBs
115sx10
120x9
125x7

3 Sets Flat Flies
75x12
75x12
95x6

**2-3 minutes between pressing exersizes, 1 minute - 1.5 minutes between flies or cables**

[Gaspari1255]

I bet if you did one chest workout with me... you would not be able to do your chest again in two days.

INTESITY is what matters the most for growth stimulation. Plenty of REST is needed for your muscle to recover first and then grow. To do that, the proper nutrition is also required. Adding another chest day into your week could do more bad than good...

If you say your chest wokrout is intense on Monday... then how can you possibly do it again on Thursday? Not to mention that you don't even have full days off in between. When is your body suppose to recover and grow?

I don't think that this is a good split man.

As to more suggestions, I would need to see your exact chest day workout, including reps, weight and exercises.

Please don't speak to me like I'm a moron who is new to the game...I apperciate you trying to help though..I was essentially trying to say that Thursday is a touch up day for upper chest (being that I am planning on cutting out incline on Mondays...)

[UberSteroids]

That was not my intent...

Good luck with the "touch up".

[BigBuck6]

I have done a similar split and saw decent results for about 2 weeks. In my opinion it did more harm than good because I had to nurse my shoulders for a few weeks because of the increased volume and lack of rest time.

[jypoll]

well currently i do 1 chest day and 1 shoulder day a week, and i do 1 set of bench at the end of my shoulder day just to let my chest know i didnt forget about it.
my chest day is 3 warmup sets, and 3-5 failure sets on bench and dips and skullcrushers,
my shoulder day is more or less the same but military press instead of bench, then at the end i do 10 reps of medium weight on bench,
i find that the bench set is nice on shoulder day just so when i am back to bench day i have at least used my chest in the last week, so for you 3 incline bench should be ok on your shoulders day,
i misread and though you meant a full chest workout twice a week

[sleggio]

I too have been cursed with dominant delts. Been that way forever. Since I started back working out 11 years ago, I decided not to work shoulders because I just look at them and they grow. With all the chest/back work I do, they get worked anyway and still grow though not as fast. Now I'm pretty evened up. So maybe you should stop working shoulders for a while and blast your chest at least once per week.

[MACHINE5150]

i see where you are going with concentrating the upper chest vs the lower chest.. but your mid chest is still taking the brunt of the weight on both days.. that being said, i think you will be fine with this split, since you have two rest days in between