Chest twice a week?

[MagicHat]

I was wondering what people's feeling are on doing chest twice a week. I usually do chest on monday, bi's abs and lower back on tues, legs weds, back thurs, and friday shoulders...but I was thinking since my chest isn't soar at the end of the week I could do chest again on friday. I know my workout regiment is a little wacky, but I get great results from it, so don't give me any crap. Please just let me know if you think it would be ok to do chest on Mon. and Fri. or just leave it to Mon. Thanks.

[pelly789]

would you train anyother bodypart twice a week? probably not imo its overtraining your chest if you really hit it hard once a week is more than enough, i do chest on mondays and its sore until saturday....so i don't think you should

[TCEL300]

u can hit ur chest upto 3 times a week if you train it properly..and before the posts sayn its overtraining...a few mod on this site posted that information to me...i hit mine twice a week..but every1 is different some things work better for some people

[pelly789]

training any body part twice a week over time is definately overtraining not too sure who gave you the information that its ok to train chest 3 times a week but that information is crazy and would never follow it...but hey to each his own...wouldnt you want to train every body part twice a week then if your going to do chest? i wouldnt do it but whatever works

[Timm1704]

give it a try for 4 weeks, you will know if its overtraining, and if it is, stop after 4 weeks. it mite just be the shock your pecs needed. ive done this before, and it got too much after aboyt 6 weeks, early in the week id do my regular, full chest workout, then on friday id hit upper chest, and do one arm-pec dec as i hadone pec noticeably bigger the other. sorted my chest out. this was years ago. have recently taken to doing a similar thing for arms, and its worked very well

[BlueAndromeda73]

I do a main chest workout once aweek but then kinda hit it again on arm when I do close grip bench, but if I try to go two full workouts a week it just doesnt work for me but like Timm said everyone is different so you could give it a try and see if it works, good luck

[MartyMcFly]

I mix my workouts up all the time the longest I go for is 3 months then take a week off then do something else. Right now I am doing everything once every 6 days by doing a one on/one off training style.

[TheRel33]

I was wondering what people's feeling are on doing chest twice a week. I usually do chest on monday, bi's abs and lower back on tues, legs weds, back thurs, and friday shoulders...but I was thinking since my chest isn't soar at the end of the week I could do chest again on friday. I know my workout regiment is a little wacky, but I get great results from it, so don't give me any crap. Please just let me know if you think it would be ok to do chest on Mon. and Fri. or just leave it to Mon. Thanks.

when do you do triceps? i didn't see it in your split. if you wanted to do chest twice a week i would go like this. Mon-chest and triceps, Tue-biceps, Wed-legs, Thurs-back, Fri-chest and shoulders

[znak]

There is no clear answer for this. Only your body can tell you. If you are totally trashing your chest on chest day, you will not even want to do another day.

I would recommend that you up the intensity on chest day. If you can't try two days and see how YOUR body reacts at this point in your training with your diet and your skills.

[timtim]

you could do a high intensity day with heavy core lifts and lower reps and then have a low intensity day at least 72 hours after the first workout where you utilize stretching exercies like flies with a slower tempo really focusing on the shape of the muscle when you go through the contractions and such. it's not a bad idea and can be done if you have a good recovery rate. you could use this method once every 2nd or 3rd week too if your worried about overtraining.

[taiotosh7]

If you're gonna go for twice a week then make sure they're different. There are plenty of chest exercises to spread out over 2 workouts so don't do the same ones.....some do one heavy day and one light day, others may keep the same intensity with shorter and different workouts

[taiboxa]

i have had great luck training 2x per week and this is the regiment i use but i only do it for 3-5 weeks otherwise its too hard on the body and injurys will occur.

Tai's Unorthodoxy Training Regiment!

[ascendant]

though i can't say what will work best for you, for the typical bodybuilder, training each bodypart once a week is plenty sufficient for adequate rest and recuperation before the next workout.

remember volume not intensity is what determines overtraining. so increasing your volume will increase overtraining probabilities of a muscle. hence, you'll most likely get better results with less of a chance of overtraining if you hit your chest once a week very intensely as opposed to two workouts that just won't be able to be taken as far.

[RJstrong]

check the westside barbell outlook on chest training... it has worked well for me and many others (always keep in mind everyone is different) Max effort (heavy day) bench training followed 72 hours later with dynamic training (speed day) in the 50-65% range of your max bench working specifically on bar speed.

[novastepp]

check the westside barbell outlook on chest training... it has worked well for me and many others (always keep in mind everyone is different) Max effort (heavy day) bench training followed 72 hours later with dynamic training (speed day) in the 50-65% range of your max bench working specifically on bar speed.

I'm a fan I like changing it up between the two, but i still only do it once a week. Personally i think it works great as a 12 week routine, with 6 max effort and then 6 dynamic effort days, maxing out once every 3 weeks.

[Grizzly420]

I hit flat on Mon and upper on fri with shoulders what a pump

[taiboxa]

WSB, DC and IM are alll EXCELLENT training regiments

[Evil Predator]

I switched to 2x/week chest training 4 weeks ago, and so far im very impressed with the results..

[juicy_brucy]

my chest has improved a lot since i started doing it twice a week....
Chest is my weak area....

[seanxtreme3000]

mine has 2, i do
mon-chest and shoulders
tue-back and arms
wed-legs
thur-shoulders then chest
fri-back and arms
on mon i do chest first and do moderate weight and tons of reps for the shoulders. and on thursday i do shoulders first and slightly less weight for chest and 12 rep range for chest. i have grown alot like this rather than just once a week. ill switch it up in 2 weeks to something else

[juicy_brucy]

mine has 2, i do
mon-chest and shoulders
tue-back and arms
wed-legs
thur-shoulders then chest
fri-back and arms
on mon i do chest first and do moderate weight and tons of reps for the shoulders. and on thursday i do shoulders first and slightly less weight for chest and 12 rep range for chest. i have grown alot like this rather than just once a week. ill switch it up in 2 weeks to something else

something new for me to try....

[ascendant]

i believe training one bodypart 2 times a week to help a lagging bodypart catch up is alright, but i just think that after you get to a certain level of development, training all bodyparts more than once a week will just overload your system. remember, as your muscles get larger, their recup time becomes longer.

i'd watch with training any bodypart twice a week though, cause though you may get extra gains in that bodypart by doing so, you are also leaving yourself more prone to overtraining that bodypart, potentially making that lagging bodypart tend to lag even more.

oftentimes chest is the underdeveloped muscle group in people cause their front delts take over the movement. if you're not doing this for your chest already, try it next time you do chest and feel the difference in chest taking over rather than the front delts:

when benching, stick your chest out just a bit by putting a slight arch in your back. not to the point of lifting your rear off the bench, but enough to make your chest just stick out a little more. next, contract your upper back by squeezing the shoulder blades together to help bring those shoulders back and keep the back in this position through the entire chest movement. this position will help minimize delt involvement and maximize the chests involvement.

another thing to help maximize chest development is to NOT bring the bar all the way to the chest. if the chest gets pressure put on it at all from the bar at the bottom of the movement, your chest will resist growing outward for concerns of having to be able to withstand the bar coming down to the point that you're brining it to. if you come within a couple inches of the chest but do not actually touch it, your chest will be less hesitant to grow outward.

[*Narkissos*]

I train mine twice per week.. using 1-2 exercises per session.

The concept can work.. if you don't attempt to take the muscle past the point where it can recover within the allotted time.

[diamonds]

thats the truth

[crossroad..]

hmm.. maybe i'll give it a try too.. it's a good schedule.

[ascendant]

what i do personally is split my schedule up so muscles get hit directly only once a week, but get hit indirectly at another part of the week. for example, i train chest and triceps on different days. when you hit chest, it's innevitable you use triceps. with triceps, i always do compound movements to hit my chest as well. this way, muscles don't have a full week of no work whatsoever before the next session, but they don't get overwhelmed by two full sessions a week. of all the things i've tried, that's the one thing i don't change anymore cause i know it works for me.

[helium3]

training any body part twice a week over time is definately overtraining not too sure who gave you the information that its ok to train chest 3 times a week but that information is crazy and would never follow it...but hey to each his own...wouldnt you want to train every body part twice a week then if your going to do chest? i wouldnt do it but whatever works

whoever told you that doesnt know what they are talking about.

i train chest 3x and its fine,dont go to failure often and dont do too many sets(this is where overtraining can kick in) just try to make each set effective,friends of mine hit chest 4x a week with no probs,just dont over do it.because im used to this sort of training id never go back to once a week.

[*Narkissos*]

whoever told you that doesnt know what they are talking about.

i train chest 3x and its fine,dont go to failure often and dont do too many sets(this is where overtraining can kick in) just try to make each set effective,friends of mine hit chest 4x a week with no probs,just dont over do it.because im used to this sort of training id never go back to once a week.

Would you mind outlining your training regime?

[Billy_Bathgate]

WSB, DC and IM are alll EXCELLENT training regiments

pretty much what i do...they hit chest i dont know every 5 days or so..its all how you hit it...they dont ****ing blast it like a typical workout though

[helium3]

Would you mind outlining your training regime?

sure,i use the hst(hypertrophy specific training)routine which i have now modified abit.basically the usual split routine was not working for me anymore
and im sure you know that the further you are up the bodybuilding ladder you are(natural potential)continual successive gains arent always possible,so i changed it and it really was the best thing i ever did,following basic hst principles i found i gained muscle/strength and with luck ive had no overtraining issues and no injuries.sometimes you just have to get creative to push through plateaus
and it worked for me.when i first looked at the program i thought there was no-way it could work,but it did,i like to tweak it a little but the basics are the same.

[rollinwkd]

would you train anyother bodypart twice a week? probably not imo its overtraining your chest if you really hit it hard once a week is more than enough, i do chest on mondays and its sore until saturday....so i don't think you should

what type of workout do u do to make it sore that long

the longest my chest has been sore was a couple of days

[powerliftmike]

I was wondering what people's feeling are on doing chest twice a week. I usually do chest on monday, bi's abs and lower back on tues, legs weds, back thurs, and friday shoulders...but I was thinking since my chest isn't soar at the end of the week I could do chest again on friday. I know my workout regiment is a little wacky, but I get great results from it, so don't give me any crap. Please just let me know if you think it would be ok to do chest on Mon. and Fri. or just leave it to Mon. Thanks.

When Im preparing for a bench only meet, I train BP 2x per week. BUT, i still will only train 3-4 days per week total. Usually a shirt day and a raw day. I have gotten great results.

[Motion]

WSB, DC and IM are alll EXCELLENT training regiments

West Side Barbell
DC?
IM?

What are the other two your referring to?

Anyone post a link to more info on these routines? I definitely need some ideas for a new chest workout. Definitely my weakest area. Thanks!

[timtim]

DC is dogg crap, dante's manual. you might be able to find it through a search on this site. its hard core.

[taiboxa]

IM = iron man hit program one of my favs i cycle it 6 week spurts w/ my own training regiment for 3-5 weeks (my training scheme is very demanding on CNS since its a 6day/wk training scheme)