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Post your BEST Chest Routines GUYS!

OttoRocket11

OttoRocket11

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Alright my fellow Freakz and Animals. Time to pick each others' brains. I wanna hear your ABSOLUTE BEST chest routine. What's worked best for you in the past. etc... Wether it's for size, strength, definition, whatever!

Let's hear it!

I obviously change up my routines often but I ALWAYS seem to go back to this one..

12 week program as follows:
Wk1-3
BB Chest press - 3X12
BB Incline press - 3X12
DB Decline press - 3X12
Cable Fly's - 3X12
And then I load up a Hammer Strength Machine and do 3 sets to failure...

wk4-6
BB Chest Press - 3X10
DB Incline press - 3X10
BB Decline press - 3X10
Cable Fly's - 3X10
And then I load up a Hammer Strength Machine and do 3 sets to failure...

wk7-9
DB Chest Press - 3X8
BB Incline press - 3X8
DB Decline press - 3X8
Cable Fly's - 3X8
And then I load up a Hammer Strength Machine and do 3 sets to failure...

wk 10-12
BB Bench press - 3X6
BB Incline press - 3X6
BB Incline press - 3X6
Cable Fly's - 3X6
And then I load up a Hammer Strength Machine and do 3 sets to failure...


Let's hear it guys!
 
Marat said:
What's the purpose of that routine? Are you training anything else during the rest of the week?
Click to expand...

Lol well yeah obviously! But we're just talking about chest right now... Maybe we'll discuss the others later.

This is MONDAY day lol
 
I liked the workout I did today so I'm posting that.

bench 2 sets
DB bench 2 sets
incline machine press 2 sets
DB inclines 2 sets
Flat flies dropset
Loaded passive stretching 30 seconds twice, with DBs on flat bench Then I did tri's but thats another matter.
 
DB flat
1st set 6-8 heavy as you can go. then dropset 15-20lbs 3-4 times. example 110lb,90lbs,70lb,45lbs,25lb 6-8 reps
2nd 3rd 4th set 6-8 heavy. straight into burnout flys 8-12
incline DB same but 4 sets as above. but i mix up the flys and drop sets.
Decline Hammer machine
4 set 6-8 heavy.then go straight into dips or if i have partner we will do walking wheelbarrel pushups for 10-15 feet into 10 reg pushups while hes still holding my legs.
something like that but always mixing it up. try it out it will be fun
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Ha I hate when my chest day falls on a Monday

Flat Barbell Bench - 5 sets 20-6 reps
Incline Dumbell Bench - 4 sets 12-8 reps
Flat Dumbell Flies - 3 sets 12 reps
Weighted Dips - 3 sets 15 reps
Cable Crossovers - 5 sets 10 reps

Simple and effective...I'll be sticking to that skeleton until my chest stops growing. The next week I'll start with Incline barbell and do flat dumbell. I like to stick with flat on flies though, my body doesn't seem to like incline flies, or maybe I just suck at them.
 
Pek Deck flyes (I do em this way, shoulders against the back pad, ass at the front of the seat, makes it like an incline flye) 3-4 sets to pre-exhaust
Incline Smith bench at a low angle 3-4 sets
Flat dumbbell bench 3-4 sets
Decline barbell bench 3-4 sets

DC chest stretches and chest is fried.
 
Not to flame here, but all of the routines i saw are volume loaded and far from simple.Do you think that a small group like chest deserves 12,15 or 18 sets of heavy pounding????
And i heard someone mentioned the pump????The pump doesn't have a s**t to do with growth.Post your numbers guys.You can only get bigger if you get stronger first and i doubt a natural can get stronger on that much volume(genetic freaks asside).If you want simple and effective just see what DC is doing fir his trainees
 
zoco said:
Not to flame here, but all of the routines i saw are volume loaded and far from simple.Do you think that a small group like chest deserves 12,15 or 18 sets of heavy pounding????
And i heard someone mentioned the pump????The pump doesn't have a s**t to do with growth.Post your numbers guys.You can only get bigger if you get stronger first and i doubt a natural can get stronger on that much volume(genetic freaks asside).If you want simple and effective just see what DC is doing fir his trainees
Click to expand...

Not taken as flaming at all Zoco.
I do not see it as 12 etc sets of work only 5-6 work sets all other sets for me anyway are sub-maximal weights, unlike a more traditional 5x5 or 4x6 routine in which all sets are performe after warm ups with the same weight intensity. Does that make sense?

And as I was the guy who mentioned the pump, yes whilst the pump is not indicative of muscle growth it is something I enjoy and hence if I get a pump as a result of a workout then it is a bonus. It is not the primary focus of the routine however, it just so happens that the rep ranges I employ give myself a pump.
 
To be fair at least half of the people who posted are on gear. I was doing HIT training and it works fine, but so does some higher volume stuff. I do 9 sets now, which isn't that high but I have done a routine designed to bring up a weak point that called for twice as much volume and it worked great.
 
zoco said:
Not to flame here, but all of the routines i saw are volume loaded and far from simple.Do you think that a small group like chest deserves 12,15 or 18 sets of heavy pounding????
And i heard someone mentioned the pump????The pump doesn't have a s**t to do with growth.Post your numbers guys.You can only get bigger if you get stronger first and i doubt a natural can get stronger on that much volume(genetic freaks asside).If you want simple and effective just see what DC is doing fir his trainees
Click to expand...

Every single guy on here is different bro. Just because dc works for you means nothing to anyone else. The op is simply asking for ideas not half assed sales pitches for someone else's theory on training. Pump means shit? Then you say let's see numbers? Numbers mean shit bud. It's all relative. You came across like a dick. So unless you are a pro or even a competitor stick to offering your opinion and not blasting other guys.
 
zoco said:
Not to flame here, but all of the routines i saw are volume loaded and far from simple.Do you think that a small group like chest deserves 12,15 or 18 sets of heavy pounding????
And i heard someone mentioned the pump????The pump doesn't have a s**t to do with growth.Post your numbers guys.You can only get bigger if you get stronger first and i doubt a natural can get stronger on that much volume(genetic freaks asside).If you want simple and effective just see what DC is doing fir his trainees
Click to expand...

What do my numbers have to do with anyone elses training? Their mine, their what I do. And what do you mean smaller group and that 12, 15, 18 sets is too much? And many grow on volume, some don't. Steve Kuclo is a great example of a guy that grows on both. He built a solid base doing DC with Justin Harris but has since moved into volume training and has not suffered one bit or shrunk a bit.

Maybe check your attitude man, you came across as a prick.
 
what kind of numbers would you like us to post?

Bench 365
Squat 455
Dead 495
Height 6'0
Weight 215
Age 21
Football number 2/17
Basketball number 21
Favorite number 8
 
eh I got a long way to go to catch most of you guys around here. That's why I started cycling early :ohyeah:
 
I switch up every other week

week # 1

bb bench 3x8
bb incline 3x8
overhead cable flies 3x8
underhand cable flies (scoups) 3x8

week #2

db bench 3x8
db incline bench 3x8
seated fly machine 3x8
incline bench flies 3x8

I find switch between bb and db keeps my strength going up do to the extra motion with the db's
 
Flat Bench BB Press (1 to 6 reps)
Incline DB Press (6 to 10 reps)
Dips (10 to 12 reps)
Cable Flys (12 to 16 reps)

It pretty much covers everything. Compound and Isolation. Upper, Middle, and Lower Chest. Barbell, Dumbell, and Cable. High reps to Low reps.
 
@trapzilla - I enjoy the muscle pumps myself, but i was saying that pump has nothing to do with muscle growth (myofibrilar that is).

@anabolic - Man I still stand to my opinion that a NATURAL will overtrain on 12 or more WORK sets for chest.But as trapzilla said, if 5-6 of those sets are work sets then it makes more sense.

as far as my best chest routine

5x5 incline bench press (incline db press every other week)
3X10 weighted dips (usually just a 25lb plate)
some static stretches with dumbbells on a flat bench
 
zoco said:
@trapzilla - I enjoy the muscle pumps myself, but i was saying that pump has nothing to do with muscle growth (myofibrilar that is).

@anabolic - Man I still stand to my opinion that a NATURAL will overtrain on 12 or more WORK sets for chest.But as trapzilla said, if 5-6 of those sets are work sets then it makes more sense.

as far as my best chest routine

5x5 incline bench press (incline db press every other week)
3X10 weighted dips (usually just a 25lb plate)
some static stretches with dumbbells on a flat bench
Click to expand...

A natural will overtrain on 12 or more work sets if diet and rest are not in check. I help a natty at my gym, 22 years old and a great kid. He is one of the few there I even speak to (I like to keep to myself). He has his diet and rest schedule dialed, and he does between 14-18 sets a week for chest. He is growing every week. But I also make him take recovery weeks, total time off. To blanket say that a natty will overtrain on more then 12 sets does in no way take all the variables into play. Gotta put all the info out there, not just enough to make your point sound valid.
 
to Zoco:

I'm curious if you follow a rippletoe skeleton where you just let heavy presses and pulls get your bi's and tri's or if you do any direct work for them. Just curious.
 
Diesel618 said:
to Zoco:

I'm curious if you follow a rippletoe skeleton where you just let heavy presses and pulls get your bi's and tri's or if you do any direct work for them. Just curious.
Click to expand...

No,I'm doing an upper/lower split divided into vertical push-pull and horizontal push-pull days.

As for arms I do let the presses and pulls do the heavy work.However I also do just 3 sets with moderate weight of direct arm work
 
interesting. judging by your avatar I'd say it's workin for ya. Maybe it's time to reassess my routine.
 
For Hypertrophy-
A1. Bench Press (bar) 5x5 201tempo Rest-None
A2. Flat Bench DB flies 5x5 602 tempo Rest -120sec
B1. Incline Bench Bar 5x5 201tempo Rest None
B2. Incline DB fly 5x5 602tempo Rest-120sec
C1. Iso Ballistic push up 4x5- Clap push up catch yourself at Bottom hold 15sec= 1 rep

After a few weeks adjust incline with decline Bar with DB's flies with cables blah blah blah
 
My chest needs high volume, my legs respond best to low volume. :shrug:
 
I like the old reliable that someone gave me a long time ago:
Split into A and B weeks:
A week is 4 sets 12,10,8,6 obviously upping the weight each set
B week is a 3x10 of whatever weight of 10 from A week

Incline-DB
Decline-DB
Flat-BB
Flies

I prefer DB's to BB for the incline and decline. Just "feel" it more.
 
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