Interesting Chest workout-read

[bigpump23]

Hey guys I pulled up this chest routine off of a training website.. i'll post it..i'm thinking about trying it, let me know what you guys think

Power Training
To develop maximum power,mass and strength in the chest

1) Begin with the flat bench. Do 20 reps the first set, then 10 reps. After this raise the weight so you go immediately down to 5 reps, 3 reps, 1 rep

2) Continue doing as many sets as you can (at least 5) with a weight that allows you only 1 or 2 reps.

3) Perform the last set with a ligther weight that allows you to go back up to high repetitions

4) Go on to Incline Presses and do them the same way.Afterwards follow the same program with dumbbell flyes


SO what do you guys think?

[Stonecold54]

Re: Interesting Chest workout-read

Originally posted by bigpump23
Hey guys I pulled up this chest routine off of a training website.. i'll post it..i'm thinking about trying it, let me know what you guys think

Power Training
To develop maximum power,mass and strength in the chest

1) Begin with the flat bench. Do 20 reps the first set, then 10 reps. After this raise the weight so you go immediately down to 5 reps, 3 reps, 1 rep

2) Continue doing as many sets as you can (at least 5) with a weight that allows you only 1 or 2 reps.

3) Perform the last set with a ligther weight that allows you to go back up to high repetitions

4) Go on to Incline Presses and do them the same way.Afterwards follow the same program with dumbbell flyes


SO what do you guys think?

any reasons at all for any of the choices for number or sets or number of reps? it sounds to me like just a workout that would be good to do once in a great while for a quick change. But overall if you are doing all that for flat, incline and flyes it would be too many sets and reps.

[Pumpdogg]

one word....... Overtraining

PD

[Stonecold54]

Originally posted by Pumpdogg
one word....... Overtraining

PD

Another word- YEP!!! :D

[bonebreaker]

Yup, and then some, too much. BB

[bigpump23]

yeah i figured that too, what do you guys do for chest..i'm trying to come up with a new one

I usually do
incline db's- 4 sets
flat db's- 4 sets
decline db's- 3 sets

what's your usual set number?

[tony big balls]

why all the bumb bells?

[redneck99]

I usually do 3 or 4 sets of each excersize...

1st, 12 reps, then more weight, fewer reps

gonna hit chest big today :) :) woot! woot!

[slowpain]

I will usually do either bar or dumbell, flat then incline, then go to flat machine press, then do incline cable flys, and end with dips for the lower pecs. I never use decline press, maybe I sould? I do about 4 working sets of each.

[goliath]

looks like a great way to tear your pec and be laid up for a few months to me.

[meat12]

yeah sounds like overtraining, Try some decline it will give you some definition in your lower chest, mix in some butterflys either flat, incline or decline. Try switching from bb to db to cables any variation to your workout every once in a while will show quick results.

[RobertEAustin]

i do chest/tris two days a week. first day emphasizes barbell second day dumbbell.

day one
three sets flat (usually 10, 10, 4-6)
three sets dumbbell incline (same)
three set decline (same)
three sets kneeling cable press (10, 10, 6-8)
three set standing cable flye (10,10, 6-8)

day two
three sets dumbbell flat bench (10, 8, 4-6)
three sets barbell incline (10, 10, 6-8)
three sets dumbbell decline
three sets seated cable flye
three sets standing cable lift

[meat12]

looks good.. do you see good results from it?

[RobertEAustin]

i've added significant weight and i think with another 3-6 months i'll be happy with the look of my chest. it's definitely grown, but i want it to be more square and broad.

when i started this routine in november i was lifting 185 max on the flat bench. i'm now lifting 245 for my last set on flat bench bar and 100 lb dumbbells for my last set on the flat bench dbs.

result for incline have just really started over the last three weeks. i'm finally lifting heavy there. did 205 last week.

[meat12]

nice