Thread: Intensity on working chest

Originally Posted by mike456

Just so you know you don't have to do Bench Press as your first exercise.
You can do this for Bench Press
I would just do 3x3-5 for compounds, and 3x8-10 for isolation, if your goal is strength.
Also I think you should just drop all the isolation, something like this:
Flat Bench
Incline Press
DB Shoulder Press
Dips

So u recommend doing those 4 only on the push day, and 3 sets of 3-5 reps for the compounds and 8-10 for isolations?

Originally Posted by motionman04

So u recommend doing those 4 only on the push day, and 3 sets of 3-5 reps for the compounds and 8-10 for isolations?

Yea if your goal is strength you should be in the 1-5 rep range, but for isolation it is just to dangerous/risky/pointless to go that heavy, all of those are compounds so stay in the 1-5 rep range and do about 3 sets each exercise with 2min-5min rest intervals.

Read the stickies by p-funk/cowpimp in this section if you have not already.

Something like this was suggested by Cowpimp, http://www.geocities.com/elitemadcow...Linear_5x5.htm, mainly for strength gains, I editted the workout a little bit, but is it any good?

Monday:
Squat 5x5
Bench 5x5
T-Rows 5x5
Leg Curls 2x5

Tuesday:
Squat 4x5
Military 4x5
Romanian Deadlift 4x5
Shoulder Pulls 2x5

Friday:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Rows 4x5, 1x3, 1x8

Well, I revised the workout to this:

Monday:
Squat 5x5
Bench 5x5
T-Rows 5x5
Leg Curls 2x10

Wednesday:
Squat 4x5
Military 4x5
Romanian Deadlift 4x5
Chin-ups 2x10
Seated cable rows 2x8


Friday:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Rows 4x5, 1x3, 1x8
Weighted Hypers 2x10

One thing I'm curious about, should I keep the chin-ups at 2x10, and the seated rows at 2x8, or should I go a little heavier and less?

Originally Posted by motionman04

Well, I revised the workout to this:

Monday:
Squat 5x5
Bench 5x5
T-Rows 5x5
Leg Curls 2x10

Wednesday:........10 reps would be better
Squat 4x5
Military 4x5
Romanian Deadlift 4x5
Chin-ups 2x10
Seated cable rows 2x8


Friday:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Rows 4x5, 1x3, 1x8
Weighted Hypers 2x10

One thing I'm curious about, should I keep the chin-ups at 2x10, and the seated rows at 2x8, or should I go a little heavier and less?

You have to get off the low rep kick......mix it up son.

Originally Posted by ForemanRules

You have to get off the low rep kick......mix it up son.

This is the Bill Starr program. Not every bout of 5x5 is using the heaviest weight possible.

Originally Posted by ForemanRules

Depends on volume and intensity. If you do 3 sets of 8-12 reps for chest once a week then fine. But if you are doing 8-10 sets 2x a week for 3-6 reps you are fucked.

Listen to forefuck, you dont wont to tear a muscle, period.