chest routine question

**juggernaut** · 05-23-2006, 03:07 PM

From a physiologist or kinesiologist point of view, what is the perfect chest routine (sets, reps and time per week) for an advanced bodybuilder?

**P-funk** · 05-23-2006, 03:17 PM

frequency: high...2x's a week (upper/lower routine)
sets: 3-4
reps: 5-8 for main lifts; 10-12 for assistance work
rep tempo: 1/0/X for main lifts; 3/2/1 or 4/0/1 for assistance work
rest interval: 2-3min for main lifts; 45-90sec for assistance work

this is all just my opinion though. The opinions will very depeding on who you ask so take you can take it or leave it.

**GoLdeN M 07** · 05-23-2006, 03:20 PM

well im not either of those but i know anyway.

Flat bench press
Incline bench press
Hindu pushups (works the entire chest area) or
one legged hindu pushups (one leg in the air)

For muscle size (8-12 reps) and for strength (2-5 reps) and i think 4-6 sets is best for more frequency and practice.

**mike456** · 05-23-2006, 03:27 PM

Golden, your routine needs some serious help, wtf is up with the 1 arm Barbell Bench Presses?

**spike2007** · 05-23-2006, 04:04 PM

if your trying to firm up a little like me, you should try doing 3 sets of 8/10/12 reps. At a total of 90 reps thats a hell of a pump on the incline bench.

**GoLdeN M 07** · 05-23-2006, 04:09 PM

Originally Posted by mike456

Golden, your routine needs some serious help, wtf is up with the 1 arm Barbell Bench Presses?

Dont ask, i dont like using dumbells for chest presses and my left arm is much weaker than my right. I know someones gonna say i should stop with my right arm for a while and focus on my left but im too lazy. Ill do it soon.

but theres nothing wrong with one arm bb benching is there?

**juggernaut** · 05-23-2006, 04:11 PM

not trying to "firm up". I just want other ideas for when I design my next chest workout. Funk's ideas seem pretty sound. What the fuck is a hindu pushup??? This is America.

**CowPimp** · 05-23-2006, 10:51 PM

I would go with something much like what P-funk has listed. I think there are advantages to using an additional tempo prescription for certain exercises like cable flys; a hold at the peak contraction point is a good idea in my opinion. As well, I would probably suggest accentuating the negative a bit more on the compound exercises than what P suggested.

**juggernaut** · 05-24-2006, 02:06 AM

I just finished doing a dogcrap routine, where it is exclusively negs. I couldnt beleiev the pump I'd get at the end of a set.

**statenfear1** · 05-24-2006, 11:04 AM

Originally Posted by juggernaut

What the fuck is a hindu pushup??? This is America.

http://www.cbass.com/Furey.htm

**P-funk** · 05-24-2006, 11:11 AM

yup nothing like push ups for hypertrophy for an advanced BBer.

**juggernaut** · 05-24-2006, 02:20 PM

Originally Posted by P-funk

yup nothing like push ups for hypertrophy for an advanced BBer.

**Tough Old Man** · 05-24-2006, 02:49 PM

Originally Posted by spike2007

if your trying to firm up a little like me, you should try doing 3 sets of 8/10/12 reps. At a total of 90 reps thats a hell of a pump on the incline bench.

To many reps. I don't think you need more then 40-45 reps for any one body part except for calves and forearms.

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