Veterans, Help Me Design a Chest Routine! [Forum Archive]

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Veterans, Help Me Design a Chest Routine!

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Posted by: myMUSICveins

Ok, I’ve been working out hard for about a year now, and although I’ve seen lots of progress, its slowing down as of late. Now, I know your body adapts to routines, and you need to switch things up, but I'm such a hardheaded fool, I really don't want to change unless I know its going to work. Otherwise I'll feel like I've lost headway in getting stronger on a crappy routine. I'm 6'2 165lbs. I also run twice a week, a little over 3 miles each run, not to mention other muscle group lifting throughout the week as well.

Just to get a few things out of the way, I'm probably not eating enough, or eating correctly, so I'm trying to change these things, but as I work on that, maybe you can direct me in the lifting area.

I’ve been struggling to bench 225lbs. I’ve only gotten it 3 times in my life, and I really want to move on, but it's like I've hit a wall.

I lift on Mondays and Thursdays. Focusing on Max weight on Mondays and reps on Thursdays. Should I just forget about the rep day?

Monday bench looks something like this:

95lbs 10-12 reps (warm up)
135lbs 10 reps
165lbs 8 reps
185lbs 2 reps

(I usually jump to max @ this point. I’ve tried new things @ this point, but I can never make up my mind what I like better. I used to do 195lbs once instead of 185 twice thinking it would wear me out less and wake up my muscles for heavier weight better. Other times I'd do 185 once and then 205 once, when I was shooting for 225max.)

As of late I'd then do:
215lbs 1-2 reps (whatever I can muster)
205lbs 2-3 reps
185lbs 7-8 reps
165lbs 8-10 reps
135lbs 12-16 reps (depends on how worn out I am that day)

Thursday:

95lbs 12 reps
135lbs 20 reps (this really seems to kill the rest of my workout, but is that a good thing?)
165lbs 10 reps
185lbs 1-2 reps

(I’m usually much more worn out on rep day, so I surely would NOT attempt 225lbs, and usually wont even touch 215 either)

Usually Ill continue to
205lbs 2-3 reps
185lbs 6 reps (not because I choose to stop, but usually because I’m so burnt on rep day. On the way down I usually do as many I can to failure)
165lbs 8 reps
135lbs 10 reps

-----

Regardless of day I then to 3 sets of incline dumb bells. On Thursday day I usually do

45lbs 10-12 reps
50-55lbs 10 reps
45lbs 10-12 reps

On Monday:

45lbs 10-12 reps
60-65lbs 10 reps
50-55lbs 10-12 reps.

PHEW! that was a lot of typing, I hope some of you are still with me. What do you think? I wanna get bigger and stronger. Mostly concerned about stronger though.

Posted by: MyK

do you only work your chest??

Posted by: myMUSICveins

Quote:

Originally Posted by MyK

do you only work your chest??

No, on Tuesdays and Fridays I do Pulls-ups, bi's, tri's, and weighted dips. Sometimes shoulders if I have any energy left over.

I forgot to mention, I have pretty much never in my life done weight training on my legs. I only run twice a week, usually on Wed, and Sun.

Posted by: MyK

I just noticed you have pics.

IMO your chest seems fine, its your delts traps and back that need to be improved. and a good leg routine is a staple in any workout!

Posted by: myMUSICveins

Quote:

Originally Posted by MyK

I just noticed you have pics.

IMO your chest seems fine, its your delts traps and back that need to be improved. and a good leg routine is a staple in any workout!

Will these improve my bench? What do you think about my chest routine? I was thinking less sets, less reps, more weight? Anyone wanna throw something out there?

Posted by: KPorter

i'm guessing you're going for strength rather than size and aesthetics. take a look at Westside Barbell (WSB) training. if done correctly you're bench will sky-rocket. i did it awhile ago and i got my max bench up to 235 from around 185 (i think). at the time i only weighed about 150 on a good day.

however, since i stopped doing WSB, my max bench has fell back down to around 205. a few things got in the way of my training though, like football, school, and work.

Posted by: KPorter

here are some links i found in my bookmarks:
http://www.muscletalk.co.uk/article-...de-barbell.asp
(great article)
it seems my other links aren't working. just search on google for it. but the above link is a good start.

also, search the forums here. i got a lot of information off of this site as well.

Posted by: myMUSICveins

Well, I tried something a little different tonight, I'll let you guys know how I think it works.

Instead of what Ive been doing, I tried to stick with heavy weight.

135lbs 8 reps
185lbs 8 reps
205lbs 1 rep
225 fail, plus 2 negatives
215 1 rep plus 2 negatives
205lbs 2 reps plus 2-3 reps
185 6 reps

----

Incline on bench (IB) instead of DB's

135lbs 8 reps (IB)
135lbs 9 reps (IB)
DB's 60's 8 reps
95 lbs 8 reps (IB)

Posted by: MuscleM4n

1) Flat barbell press

2) Incline dumbell press

3) Close grip flat press

4) Dips

That is a good combo and works for many people!

Posted by: TJ Cline

Ok first rule.............Dont f-ing max every week
Next I would never do less than 5 reps on any lift unless I was a getting ready for a Power lifting or Olympic meet.

So try this workout if you like.use whatever weights needed, this is just an example.

Monday: REP DAY
BP: warm-up
135x15................not to failure
135x15................not to failure
135x15................to failure
Trceps: some type of pushdown 2x15....last set to failure only

Thursday: Heavy BP: .warm-up
1. 135 x 10
2. 155 x 8
3. 185 x 6
4. 185 x 6
5. 185 x 6.....adjust weight on all exercises as needed.set 4 should be very hard to get 6, set 5 it should be impossible to get 6

DB or barbell incline press 4 sets of 6-8 reps

Dips 3x 8-10

skull crushers ( lying triceps ext) 3 x8,8,6

To have a great bench you need: strong deltoids, triceps chest, lats and core...plus you have to do squats and lower back.

Posted by: myMUSICveins

Quote:

Originally Posted by ForemanRules

Ok first rule.............Dont f-ing max every week
Next I would never do less than 5 reps on any lift unless I was a getting ready for a Power lifting or Olympic meet.

So try this workout if you like.use whatever weights needed, this is just an example.

Monday: REP DAY
BP: warm-up
135x15................not to failure
135x15................not to failure
135x15................to failure
Trceps: some type of pushdown 2x15....last set to failure only

Thursday: Heavy BP: .warm-up
1. 135 x 10
2. 155 x 8
3. 185 x 6
4. 185 x 6
5. 185 x 6.....adjust weight on all exercises as needed.set 4 should be very hard to get 6, set 5 it should be impossible to get 6

DB or barbell incline press 4 sets of 6-8 reps

Dips 3x 8-10

skull crushers ( lying triceps ext) 3 x8,8,6

To have a great bench you need: strong deltoids, triceps chest, lats and core...plus you have to do squats and lower back.

Ok, I plan on adding the back, delts and traps. You think this type of workout will help me get stronger? Without coming close, or even touching the heavier weight I want to eventually get to? Id think some negatives would be good. Why do you say I cant max every time I lift? 3 days isnt enough recoup for the muscles?

Posted by: TJ Cline

Quote:

Originally Posted by myMUSICveins

3 days inst enough time to recover from a heavy workout IMO. If your juicing or a teenager you will recover faster but that changes as you get older. I did 2x a week balls out heavy until I was 18 or 19, then dropped to 1x a week and got much stronger, but you can do a high rep low set day. I will sometimes do a 20-30 rep day for 2 or 3 sets 3 or 4 days after my high set low rep day ie. 10 sets of total chest for 6-10 reps on the heavy day.

Posted by: DimebagDarrell

flyes? anyone?

Posted by: durk

squat, squat like your life depends on it and quit the godamned runing do supersets if you need cardio. your not going to see any real upper body gains unless you workout your lower body in proportion. think of it legs hold the most blood that get enriched with hormones when you work them out right wich has a spillover effect to the ret of your body.
I actually never saw any good upper body gains until i started squating like my life deppended on it.
p.s. leg press isnt a substitute it doesnt effect the body the same and dont forget the quads, hams and calves.

Posted by: myMUSICveins

Cool, thanks everyone for their 2 cents.

I'm going to try something and see how it goes. I figure I can work out to 100% exhaustion and still give my body plenty of time to re-coup with this routine. I'm going to try this:

Mondays : Bench, Stomach
Tuesdays : Pull-ups, & Back
Wed: Legs, Stomach
Thurs: Arms, Shoulders, & Weighted Dips.

I can't figure out what day I want to work delts. I was thinking Tues @ first, but maybe Thurs might be better? I haven’t decided yet

Fri
Sat
Sun REST DAYS!

I hope I don’t get too bored with this, seein on how I love to bench, but I'll @ least give it a try.

BTW, I did legs today, and man did the squats kick my ass. I’m looking forward to getting stronger.

Posted by: CowPimp

I would stick a rest day in the middle of those 4 workout days. I usually suggest natural lifters go no more than 2 days without a day off from resistance training.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

I would stick a rest day in the middle of those 4 workout days. I usually suggest natural lifters go no more than 2 days without a day off from resistance training.

I agree.

Posted by: MuscleM4n

Yeh been said already but i have to agree with Cowpimp too.

2 days on , one day off, two days on etc works best for me too

Posted by: myMUSICveins

Quote:

Originally Posted by CowPimp

I would stick a rest day in the middle of those 4 workout days. I usually suggest natural lifters go no more than 2 days without a day off from resistance training.

Ok, I'll give that a try then. Mon, Tues /Wed off,/ Thurs Fri./ Sat, Sun off.

It will help me from getting bored off my ass, I was worried 3 days off in a row would kill me.

Posted by: KPorter

WESTSIDE BARBELL! i'm telling ya man, it works if you do it right.

i'm not saying these other methods don't work, but i know WSB worked for me.

Posted by: myMUSICveins

Quote:

Originally Posted by KPorter

WESTSIDE BARBELL! i'm telling ya man, it works if you do it right.

i'm not saying these other methods don't work, but i know WSB worked for me.

I think im just slow, I had a hard time understanding the link you provided me.

Posted by: CowPimp

I just realized that you were probably maxing out every week. I think this is a bad idea. If you max out on the same lift every week, then your CNS may eventually become overworked. I would suggest taking a couple weeks off from any 1 rep max attempts.

Posted by: KPorter

Quote:

Originally Posted by myMUSICveins

I think im just slow, I had a hard time understanding the link you provided me.

whats hard to understand? it tells you all about Westside. it even gives you a sample program about 2/3 of the way down the page.
some of the exercises it has in it i had never heard of before. you just have to look them up somewhere to figure them out.

Posted by: myMUSICveins

Ok, tonight was my first changed bench. Im thinking I'll like it. It went like so:

135lbs 6 reps
155lbs 10 reps
185lbs 6 reps (strained, felt heavy)
185lbs 6 reps (slightly less strain)
185lbs 6 reps (barely got the 6th)
185lbs 6 reps (barely got the 6th)
165lbs 10 reps (wanted 11)

----

Incline:

DB 45lbs 10 reps
DB 60lbs 10 reps
Bench 135lbs 6 reps
Cant rememeber, either 50 or 55lbs 6-8 reps

Anyways, Im really happy with the new bench, Ill work it until this gets too easy and move to maybe 195lbs, and shoot for the same 6,6,6,6.

Thanks for the advice guys!

Posted by: myMUSICveins

Progress report:

Flat Bench Barbell

95lbs 12 reps
135lbs 10 reps
165lbs 8 reps
185lbs 6 reps (easy)
185lbs 6 reps (last one was hard)
185lbs 6 reps (6th rep easy enough to go for & fail @ a 7th)
185lbs 6 reps (6th rep easy enough to go for & fail @ a 7th)
205lbs 1 rep and a couple negatives (I figured its ok since max is 215-225)

Incline DumbBells

45's 15 reps
60's 10 reps
60's 10 reps

Back to Flat Bench Barbell

165lbs 6 reps & a couple negatives
-----

Maybe I should try 190-195 instead? I already progressed from last week.

Posted by: Doublebase

4 working sets of bench press.

Posted by: myMUSICveins

Quote:

Originally Posted by Doublebase

4 working sets of bench press.

I'm sorry, are you saying the only sets that were worth anything were the 4 sets of 185? I guess I just dont understand the meaning of your comment.

I do the 95 and 135 and 165 to warm up my muscles. If I jump right to 185, it feels heavy as hell. I did 205 because I wanted to make sure I still had something after those 185 sets, and I always burn out after my inclines to make sure Ive wasted myself 100%

Posted by: Doublebase

My chest routine:
Bench Press
2 warm-up sets of 135 x 10
working sets:
1 185 x 6
2 205 x 3
3 225 x 1

Alternate with this every other week
DB Press
2 warm-up sets 60lbs x 10
working sets
1 70's x 6
2 80's x 5
3 85's x 3

I weigh 180 at 6'0". I am currently bulking. I have very long skinny arms, I would be considered lanky. I started out benching 155 about 6 months ago and I barely weighed 155. I have been doing this routine since I started. I occassionally do some incline instead of flat.

Posted by: brogers

Doggcrapp's methods have been by FAR the best for weight and strength gain for me.

Posted by: HardTrainer

Monday: Bench day

Barbell FLAT bench press

1 15 reps (warm up)
2 10-12 reps (warm up) add a bit more weight
3 8-10 reps ( few reps short of faliure)
4 6-8 reps ( few reps short of faliure)
5 5 reps (close to faliure)
6 5 reps (close to faliure)
7 5 reps (try 5 rep pb)
8 2 reps (close to faliure, near max)

Lateral raise 3 x 8-12

Wednesday Squat day

Squats same as bench style

Calf raise 3 x 12+

Saterday Deadlift day

Deadlifts same as bench & squat style

Close Chins or close Pull downs 3 x 8-12

Cable crunches 3 x 10+

I do this kinda template a lot to gain strenght works well for me, although some times i will do some more doubles and maybe a single for extra.

Posted by: Doublebase

Quote:

Originally Posted by HardTrainer

Monday: Bench day

Barbell FLAT bench press

1 15 reps (warm up)
2 10-12 reps (warm up) add a bit more weight
3 8-10 reps ( few reps short of faliure)
4 6-8 reps ( few reps short of faliure)
5 5 reps (close to faliure)
6 5 reps (close to faliure)
7 5 reps (try 5 rep pb)
8 2 reps (close to faliure, near max)

Lateral raise 3 x 8-12

Wednesday Squat day

Squats same as bench style

Calf raise 3 x 12+

Saterday Deadlift day

Deadlifts same as bench & squat style

Close Chins or close Pull downs 3 x 8-12

Cable crunches 3 x 10+

I do this kinda template a lot to gain strenght works well for me, although some times i will do some more doubles and maybe a single for extra.

That is basically my routine. Instead of 8 sets all together I do about 6.

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