Need advice on mass excersises

[PurpleOnes]

Too many different exercises for chest. Reduce that to 4 maybe 5 tops. Keep the weight high and the reps low, 4-6reps and 5 sets tops if including two warm ups per exercise.

Isn't that rep scheme a little too low more for powerlifter not including sets ofcourse?

[MickeyKnox]

Isn't that rep scheme a little too low more for powerlifter not including sets ofcourse?

Along with what TJ and Kronik suggested, im a huge proponent of Dorian Yates and one of his workout regimes. Take a look:

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.