Ok, I need help with chest workout. Need workout

[TheStuff]

Ok, well I've finally given up on my trying to do a workout for my chest because it is not working at all.. This is what I would do...

Day one chest
bench press 3 sets of 8
incline bench press 3 sets of 8
cable cross overs 3 sets of 8 (both ways like pushing down, and then pulling up)

Day two chest
dumbbell bench press 3 sets of 8
dumbbell flys 3 sets of 8
cable cross overs 3 sets of 8 both ways.

Sometimes I do chest all three days that I workout but my chest has not gained any mass for how much I spend time and effort on it and I am getting annoyed. I want to add more muscle to my chest, so what do you guys suggest? I'll try anything, I'm desperate. Thanks.

 

[Pitboss]

what exactly do you mena by day one, day two??? Are you working your chest 2 to 3 days in a row???

 

[Mudge]

Same question as Pitboss.

On another note, why are you doing SO many cross overs? Not only that, but on day2 you have flyes AND crossovers??? Thats overdoing it IMO. I do one set or two as a finisher at the most, on the incline for flyes.

 

[TheStuff]

No day two and day one meaning the days of my 3 day split, Monday would be day one, wednesday would be day two, thursday would be day three. Like that

 

[Pitboss]

Originally posted by TheStuff
No day two and day one meaning the days of my 3 day split, Monday would be day one, wednesday would be day two, thursday would be day three. Like that

Well for the most part that would be your major problem. You should only work out one body part per week. No more!!!

You aren't allowing enough time to recover and you are eating your muscles away!!

 

[Mudge]

Sounds like a routine kids I knew in high school used to do, monday bench press, wednesday bench press, friday bench press.

Why not try a more traditional routine, i.e. one that is proven to work long term? If you want to workout more frequently search for HST, I've posted on it not too long ago, although you will see much less sets included in the workouts.

 

[TheStuff]

Lol, no no, I don't do bench press and then leave, I actually have a rutein or however you spell it. I was following the workout that Iron Magazine had posted on their website but I haven't been seeing much improvment, but maybe I should go back and do that. What do you guys suggest? Make a rutuin up for me.

 

[Pitboss]

Do a 4 day split.

Chest/tri

Back/bi

Shoulders/traps

Legs/calves

4 on 3 off or whatever works for you.

 

[Mudge]

Originally posted by TheStuff
Lol, no no, I don't do bench press and then leave, I actually have a rutein or however you spell it. I was following the workout that Iron Magazine had posted on their website but I haven't been seeing much improvment, but maybe I should go back and do that. What do you guys suggest? Make a rutuin up for me.

Thats good, my point was sort of that your doing way too much of the same thing though

Your basically doing 3 weeks of work in 1 week. I used a routine similar I have to admit, and it whups the unholy shiz out of you to REALLY do it, and it did work for me, but you can gain plenty on a human workout, doesn't have to be made for superman.

 

[TheStuff]

I want to stay with a 3 day split workout... thanks for rutein (need to learn how to spell that someday) Pitboss

 

[Mudge]

Routine.

 

[TheStuff]

Lol thank you mudge, routine.. one more time, routine

 

[Mudge]

When I had done a 3 day workout, here is what it looked like:


Back-Tri-Calf-Abs
Chest-Traps-Neck
Bi-Delts-Quads-Fore

Most would put biceps on back day, and delts/triceps on the same day or chest/triceps, so feel free to ignore it

 

[Scotty the Body]

If nothing seems to be working, I'm wondering about your diet and rest.
Maybe you need to address them before you will start to see some progress, if you don't feed and give the body enough rest, you won't grow no matter how much time you spend at the gym.

 

[Mudge]

My guess is that diet is probably the #1 problem with most people, it can be tough to eat 'anaboically' all the time, that takes more dicipline I think than the actual workout.