chest exercise

[greatone3210]

i want to incorporate chest flys into my chest workout and i only do my chest once a week. Right now my usual workout is just 1 set 5 reps per body part. So for me to do the benchpress and chestfly i would have to alternate the workout. so chest fly one week benchpress the other. But i want to do it more then 1 just every 2 weeks any suggestion.

any another question is that enough sets for 1 body part or would 2 be more productive?

 

[Arnold]

Originally posted by greatone3210
Right now my usual workout is just 1 set 5 reps per body part.

One set for each bodypart per week?

You are experiencing gains from this?

 

[DimebagDarrell]

well, for example, i hit each body part once a week, but each part gets 3 different excersises, 3 sets per excersise, so yeah you should be doing about nine times what you are doing now. with just one set, i take it you have never gotten sore, unless you are doing too much weight and have terrible form. take a look at gopro's workouts here in the training forum (theyre a sticky) and see what i mean, for example, tonight is my night to hit my chest, and im doing power, so i have:

3 sets of dumbbell bench x 4-6 reps
3 sets of incline dumbbell bench x 4-6 reps
2 sets of chest dips x 6-8 reps

 

[greatone3210]

ok that was my workout before i was being told i was overtraining but maybe cause i was doing 5 sets of each thats why maybe i was told i was overtraining. does that rules go for bi's and tri's because i only do one set for my bi's and 2 for my tri's

 

[DimebagDarrell]

ok, first, who told you that you were overtraining? even 5 sets of each exercise should be ok, depending on how hard you are working yourself. for biceps, 2-3 sets per exercise for 3 exercises would be fine, and 3 sets per exercise for 3 exercises would work fine for triceps. do you get sore after you lift? are you seeing any gains? like i said, take a look at gopros workouts, they can give you a great start.

 

[greatone3210]

it wasnt on this site that someone told me that, but i go all the way to failure when i do the sets. and yes i do get sore after i do m bi's and tri's. and i will look at gropros workouts.

 

[DimebagDarrell]

you should go to failure only on your last set, but still work really damn hard on your other sets. the muscle and fitness from two months ago has an article about the case for and against training to failure, its really good.

 

[greatone3210]

you woudnt know where i could get that article

just to clarify this i should not go to failure on until the last 2 reps so how do i know when to stop on my other reps?

 

[DimebagDarrell]

first, track your progress so you can guess what you can do. you should also be able to guess when you will not be able to accomplish one more rep. btw, i also said dont go to failure until the last set, not last 2 reps.

check a library for the M&F article, its the may 2003 article