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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Jun 2001
Location: Los Gatos
Posts: 284
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Ok, I need help with chest workout. Need workout
Ok, well I've finally given up on my trying to do a workout for my chest because it is not working at all.. This is what I would do...
Day one chest bench press 3 sets of 8 incline bench press 3 sets of 8 cable cross overs 3 sets of 8 (both ways like pushing down, and then pulling up) Day two chest dumbbell bench press 3 sets of 8 dumbbell flys 3 sets of 8 cable cross overs 3 sets of 8 both ways. Sometimes I do chest all three days that I workout but my chest has not gained any mass for how much I spend time and effort on it and I am getting annoyed. I want to add more muscle to my chest, so what do you guys suggest? I'll try anything, I'm desperate. Thanks. |
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#2 |
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User title goes here
Elite Member
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what exactly do you mena by day one, day two??? Are you working your chest 2 to 3 days in a row???
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167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---| **** ^^^^^^^^^^^^^Progress^^^^^^^^^^^^^ 2/22- ?? my gym membership expired!! 2/11- 170lbs 2/4 - 167lbs |
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#3 |
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Pizza the Hut
Super Moderator
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Same question as Pitboss.
On another note, why are you doing SO many cross overs? Not only that, but on day2 you have flyes AND crossovers??? Thats overdoing it IMO. I do one set or two as a finisher at the most, on the incline for flyes. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#4 |
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Registered User
Join Date: Jun 2001
Location: Los Gatos
Posts: 284
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No day two and day one meaning the days of my 3 day split, Monday would be day one, wednesday would be day two, thursday would be day three. Like that
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#5 | |
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User title goes here
Elite Member
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Quote:
You aren't allowing enough time to recover and you are eating your muscles away!! |
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167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---| **** ^^^^^^^^^^^^^Progress^^^^^^^^^^^^^ 2/22- ?? my gym membership expired!! 2/11- 170lbs 2/4 - 167lbs |
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#6 |
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Pizza the Hut
Super Moderator
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Sounds like a routine kids I knew in high school used to do, monday bench press, wednesday bench press, friday bench press.
Why not try a more traditional routine, i.e. one that is proven to work long term? If you want to workout more frequently search for HST, I've posted on it not too long ago, although you will see much less sets included in the workouts. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#7 |
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Registered User
Join Date: Jun 2001
Location: Los Gatos
Posts: 284
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Lol, no no, I don't do bench press and then leave, I actually have a rutein or however you spell it. I was following the workout that Iron Magazine had posted on their website but I haven't been seeing much improvment, but maybe I should go back and do that. What do you guys suggest? Make a rutuin up for me.
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#8 |
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User title goes here
Elite Member
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Do a 4 day split.
Chest/tri Back/bi Shoulders/traps Legs/calves 4 on 3 off or whatever works for you. |
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167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---| **** ^^^^^^^^^^^^^Progress^^^^^^^^^^^^^ 2/22- ?? my gym membership expired!! 2/11- 170lbs 2/4 - 167lbs |
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#9 | |
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Pizza the Hut
Super Moderator
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Quote:
Thats good, my point was sort of that your doing way too much of the same thing though ![]() Your basically doing 3 weeks of work in 1 week. I used a routine similar I have to admit, and it whups the unholy shiz out of you to REALLY do it, and it did work for me, but you can gain plenty on a human workout, doesn't have to be made for superman. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#10 |
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Registered User
Join Date: Jun 2001
Location: Los Gatos
Posts: 284
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I want to stay with a 3 day split workout... thanks for rutein (need to learn how to spell that someday) Pitboss
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#11 |
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Pizza the Hut
Super Moderator
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Routine.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#12 |
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Registered User
Join Date: Jun 2001
Location: Los Gatos
Posts: 284
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Lol thank you mudge, routine.. one more time, routine
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#13 |
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Pizza the Hut
Super Moderator
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When I had done a 3 day workout, here is what it looked like:
Back-Tri-Calf-Abs Chest-Traps-Neck Bi-Delts-Quads-Fore Most would put biceps on back day, and delts/triceps on the same day or chest/triceps, so feel free to ignore it ![]() |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#14 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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If nothing seems to be working, I'm wondering about your diet and rest.
Maybe you need to address them before you will start to see some progress, if you don't feed and give the body enough rest, you won't grow no matter how much time you spend at the gym. |
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Cool
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#15 |
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Pizza the Hut
Super Moderator
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My guess is that diet is probably the #1 problem with most people, it can be tough to eat 'anaboically' all the time, that takes more dicipline I think than the actual workout.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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