Thread: chest ? on the p/rr/s program

Just add another set of chest exercise.
ex...
Power week - if ur in the 4-6 rep range add fourth set in the 4-6 rep range. If u do inlcine, flat bench, and flys, add decline becnh or maching chest press.

add an extra weights session in, either at the weekend if you don't normally workout at the weekend or after/on legs day, and use this session to bring up areas which are lagging

i have pretty large toned arms, but my chest is lacking a bit of depth and my traps are rubbish, so i have thrown in a extra workout on saturday (after doing legs on friday, and i have a rest day on sunday). In this extra session I do a couple of flat bench and couple of incline for my chest, and a few shrugs for my traps and some pull-ups for the lats (and i will change these around every few weeks to keep things in proportion)

I try to lift around 60-70% of my max... which is normally about 12 reps in these sessions (I normally work at 80-90% of my max 6-8 reps in my mid-week workouts) so this session won't tire me too much, the objective is not to rip the muscles hard but to stimulate these muscles to keep them in a constant growth state

Another reason for using this is that I'm an ectomorph and ectos need to workout more frequent, and as i'm building amss i still want to be able to lift heavy and fully split my training up, so i find this works well for me

give it a try

peace

but if i work out my chest twice a week wouldn't that be overtraining..unless that ectomorph thing applies, by the way what other types of classifications are there and what do they mean?

Originally posted by Budz08
but if i work out my chest twice a week wouldn't that be overtraining..unless that ectomorph thing applies, by the way what other types of classifications are there and what do they mean?

You really need to try it for yourself to truely find out but if you do what young d does and keep it in thr 12 rep range you wont fully shred the muscle that it will take alot of time to repair. So you shouldn't be overtraining....I never did while doing that. I did this for some time strictly to build some strength and it did wonders for me.

Originally posted by Budz08
if my chest is lagging compared to my other body parts how do i get it to catch up with the rest of me while on the p/rr/s program, because i can't see how i can do this since you work out each muscle only once a week on the program. any help would be greatly appreciated.

Train chest once per week on the P/RR/S program but add just a few extra sets, thats all.

my week 2 of the chest workout was much better than week 1. i think its because in week 1 i was adjusting to how much weight to do in 3 sets rather than the 4 that i was doing prior to this workout combined with some new excercises. i kept track of the weights i did so that this week i would have a better idea of where to start with weight.

i did the chest part last night (week 2, repeating power program from week 1) and i got a much better pump. i was skeptical on those weighted dips, but i was loving them last night

next time through the "P" i'm going to do 4 sets of the first 2 excercises and 3 sets of dips.