Chest Twice or three times a week?

**K.Biz** · 06-20-2007, 12:07 PM

Ok my chest lacks hardcore. I have tried changing up my exercises many times, i rep high for weeks, then i rep low and heavy for weeks, and really nothing seems to be working. but the one thing i do notice is that my chest recovers really fast, faster then my other muscles. its only sore for say mabye 1 or 2 days. unlike my back which could be sore for up to 5 days. or my legs which i beat the piss out of, and are sore for 3-4 days. anyway i think im going to try a split where i throw chest in perhaps twice a week, or mabye even 3 times to see if will help with growth.

does anyone have experience with hitting this muscle group more then once a week?

RA · 06-20-2007, 12:10 PM

I hit it twice a week or my chest lags. The two workouts arent exactly the same ie starting with incline vs starting with flat bench. I would surely hit it twice and learn through trial and error what works for you.

**Michigan Eastsider** · 06-21-2007, 05:21 AM

What does your chest work-out look like?

**K.Biz** · 06-21-2007, 07:48 AM

Incline - 3 sets
Flat - 3 sets
Incline DB Fly's - 1 set
Flat DB Fly's - 1 set
Dips - 2 sets weighted.

and my incline and flat will switch from DB to BB every other week. Also i switch up the routine every couple weeks, such as starting with the flat insted of the incline or vise versa.

also ill throw some cable cross overs insted of the fly's some weeks.

**NewJuice** · 06-21-2007, 07:33 PM

why only one set on the flys??? and are those other sets work sets or do the include the warm up? I think if done right you should never have to train anything more then once a week. You grow when you sleep myfriend not spending more time in the gym.

**taiboxa** · 06-21-2007, 09:36 PM

sometimes more is less

**Dibidoolandas** · 06-22-2007, 12:10 AM

If your chest is recovering that quickly, maybe you should just focus on amping up your exercises a bit, or increasing your sets. You might just need to really kick the shit out of your pecs to get 'em sore for a good four days.

**777rocky777** · 08-02-2007, 05:48 PM

i do chest twice a week

**madds87** · 08-02-2007, 10:22 PM

i work out 7 times a week. on sundays i will let it be a sort of light work out and a little bit of cardio. my chest lacks alot also. but since ive been working it out twice a week ive been able to catch my chest up, for the body. comp. just make sure you up more carbs, aminos, c and e vitamins, and bcaa's. since ive been taking alot of these my recoveries have been alot quicker. im able to also work my legs twice a week.

**ottomaddox** · 08-02-2007, 11:08 PM

You work out 7 times a week or 7 days a week?

Originally Posted by madds87

i work out 7 times a week. on sundays i will let it be a sort of light work out and a little bit of cardio. my chest lacks alot also. but since ive been working it out twice a week ive been able to catch my chest up, for the body. comp. just make sure you up more carbs, aminos, c and e vitamins, and bcaa's. since ive been taking alot of these my recoveries have been alot quicker. im able to also work my legs twice a week.

**thetank** · 08-03-2007, 06:08 AM

dont work out your chest anymore than twice a week.... 3 times a week? thats like every second day man..thats not gonna make your chest grow..
if your chest isint getting sore then you arent hitting it good enough..have you tried changing your routine up completely? adding drop sets, 1 1/2's more volume, different starting exercises, alternating light and heavy within the same week, pre-exhausting...theres definately a way to get your chest sore and growing, you just havent found it yet.
for one thing, you are only doing 10 sets?! can you honestly say you leave the gym completely burned out, or could you do more? i always have one light day/one heavy day a week, both going to failure, but using completely different techniques and recruiting different fibers and targeting different areas..my chest didnt grow at all when i started working out either..but as soon as i went higher volume, and started doing both heavy/light days alternating my bench soared..in a year i went from benching 345 to 450 and i probably put 3-4 inches on my chest. theres all different kinds of techniques and changes you can make in your routine, but my first impression looking at you routine, is you need to amp up the volume, bigtime...especially if you are on cycle.

**helium3** · 08-05-2007, 12:05 PM

delayed onset muscle soreness is not a primary indicator for growth,in other words you can grow just fine without being sore each workout.its all about volume and frequency.

example

if you train flat bench monday incline wednesday and decline friday thats fine but you must reduce volume, such as 1-2 effective sets per exercise.

if you are doing a high volume workout(above 9-12 sets for chest)then once a week is enough.

**PEWN** · 08-05-2007, 12:10 PM

there is a thing called over training.... sometimes more is not better...

**5ifthCitizen** · 08-05-2007, 12:50 PM

it isnt good for everybody but try it out twice a week and see how u like it. sometimes more isnt better but sometimes it is. i used to train arms twice a week when they were lagging and i gained about 15 lbs natural in like 4 months, so i obviously wasn't overtraining. i might start doing chest twice a week soon because its my lagging part now.

**RANA** · 08-07-2007, 03:46 PM

Twice a week, here is what I do.
FLAT BENCH – ALTERNATE BAR AND DBS. EVERY OTHER WORKOUT
INCLINE BENCH – BENCH, HAMMER MACHINE OR DBS. (ALT. EVERY OTHER WORKOUTS)
FLYS FROM LOWER CABLES (Super Set) PUSHUPS
PEC DECK OR UPPER CABLE FLYS

**Mogamedogz** · 08-07-2007, 04:22 PM

Do Push up's before you work your chest on the heavy day. Sounds simple, and it is... give it a shot. You will be amazed at how many different areas of the chest you can hit by doing push-up's. It will warm your chest up really nice, and prime muscle and surrounding fibers for work.

**IronReload04** · 08-07-2007, 07:11 PM

if volume is extroadinarlly low, I think average jo will do just fine training twice a week.

I dont care who you are, 3 times is overkill......you also hve to take delts and tris into consideration......

personally, if i was you, providing that the routinine is sensible, nutrition is where you need to be looking ie (upping protein, carbs, fats) rather than switching things routine wise

**IronReload04** · 08-07-2007, 07:13 PM

Originally Posted by NewJuice

why only one set on the flys??? and are those other sets work sets or do the include the warm up? I think if done right you should never have to train anything more then once a week. You grow when you sleep myfriend not spending more time in the gym.

with the same token, why do more than one set of flies

here is where I am coming from

my views

1. once the stimulus to grow is reached, successive sets do nothing but waste valuable resources

3. why even do flies.....do you think light weight flies are going to do somthing that heavy ass presses are not doing

***Doc.Sust*** · 08-07-2007, 07:54 PM

less is better, i train chest one day a wk, sometimes 2 but very rarely and my numbers keep getting better

**Ajc330** · 08-10-2007, 11:31 PM

my chest couldn't grow, turned out i lacked form and the right exercises, i pounded my chest hard and that didin't work, i could bench 150 for 2 reps... so i revised it and i am maxing 225 for one and this was just out of 2.5 months of my new routine, for me less is more on chest i do 3 exercises and hit the sack, i'm sore for 4 days