Chest Split

[Kay]

So i want a bigger chest, Mainly just for looks since im getting into modeling.

I want to gain size.
Im Currently pressing
80kg (176lbs) Straight and
70kg (154lbs) Incline
I do Flys and Dumbells Presses to (Havent recorded how much)



What i want to know is Once a week Enough or should i do more? (Keep in mind my target is more Size)

[Birch]

So you want to do a split? How many days?

[Kay]

Basically i only get Access to gym on 2 days
Monday-Thursday
Because my mate works in a gym so its for free cant afford a membership :tongue:


I can work on the rest of my body at home but i dont have a benchpress so i use the gym

Goodnight Ill reply in the morning!

[Birch]

I'm at work now bro, i'll check back when im at home, might be before you wake up.
Someone else might beat me to it.

[BboyAgua]

I saw my best chest results when I hit it 6 days a week. It depends on how hard you hit it and the recovery. How much you max doesn't really matter all that much for hypertrophy. If you want chest width, make sure you hit the flys a lot. Keep your lats matched up well, and just destroy your chest every time with strict reps and punishing burn sets.

[Colonel]

Say when your doing a chest exercise, make sure your really working your chest muscles.
Like say with benchpresses, bbell or dbell, i used to not lower the weight enough and use strength from my shoulder or something and it wasn't working the chest that much. (= Tiny gains.)
Really try to use your chest to push and actually feel yourself using your chest to lift the weight.

Listen to your body, whatever muscle your working, really focus on working that specific muscle during the exercise.

It may sound stupid, or you may already do this, but yeah just trying to help :D.

[paulSA]

If you 'lower' the weights too far thats when you start using more anterior deltoids (shoulders). Take the weight to max ROM, but make sure your elbows go just past 90 degrees at the bottom.

I saw my best chest results when I hit it 6 days a week. It depends on how hard you hit it and the recovery. How much you max doesn't really matter all that much for hypertrophy. If you want chest width, make sure you hit the flys a lot. Keep your lats matched up well, and just destroy your chest every time with strict reps and punishing burn sets.

hitting chest 6 days a week is going to do more longterm damage than good... Monday chest and thursday chest is perfect.

Smash chest on both those days as hard as you can. those excercises are fine. start adding some drop sets or supersets to variate your routine...make sure you do your reps at a cadence of two sec up, to two sec down...or longer.

remember nutrition is key too.....

[Rahf]

Maximum comfortable ROM, all exercises. Don't fuck around with partials.

[Skippy]

hitting chest 6 days a week is going to do more longterm damage than good... Monday chest and thursday chest is perfect.



I believe it's the russian powerlifting team who bench presses everyday and their success speaks for itself :]

[sebben]

well there are tons of programs and routines. but I would recomend you to read up a bit on www.bodybuilding.com or sumthing. then you can spesify goals, how many days a week you want to work out. and it will find you a program that meats your needs, then you can pick and choose.

this is a link your you mang. good luck http://www.bodybuilding.com/fun/workoutdatabase.htm

[anfeyd]

I believe it's the russian powerlifting team who bench presses everyday and their success speaks for itself :]

Yes because comparing someone who wants to model and can benchpress 170 lbs and a russian powerlifting team is a good idea.


Kay I would do one strength based day, 5 sets of 3-5 reps, early in the week. Later in the week I would do a high rep based day, 5 sets of 10-12. Use the bench press as your main exercise and then do some supplemental exercises after of whatever you feel necessary.

I would also include some overhead pressing.

[Kay]

Yes because comparing someone who wants to model and can benchpress 170 lbs and a russian powerlifting team is a good idea.


Kay I would do one strength based day, 5 sets of 3-5 reps, early in the week. Later in the week I would do a high rep based day, 5 sets of 10-12. Use the bench press as your main exercise and then do some supplemental exercises after of whatever you feel necessary.

I would also include some overhead pressing.

This sounds really reasonable, Thank you Anfeyd

And thanks to everyone else.
Ill try this for a month or so since i trust it, and ill let you know how its going.

[compleks]

Kay, you must be quite a handsome man.

Maybe we could meet up sometime and I can show you my super secret chest exercises.

[Kay]

Kay, you must be quite a handsome man.

Maybe we could meet up sometime and I can show you my super secret chest exercises.

Sounds good.

[Honken]

I believe it's the russian powerlifting team who bench presses everyday and their success speaks for itself :]

The bulgarian weightlifting team squats 6 times a week and tries their max every single workout. Why? Because they are genetic freaks on steroids.

Professional athletes on elite worldwide levels aren't average joes.

[Birch]

I believe it's the russian powerlifting team who bench presses everyday and their success speaks for itself :]

Yes, but Kay is not an Olympian.

[BboyAgua]

If you 'lower' the weights too far thats when you start using more anterior deltoids (shoulders). Take the weight to max ROM, but make sure your elbows go just past 90 degrees at the bottom.



hitting chest 6 days a week is going to do more longterm damage than good... Monday chest and thursday chest is perfect.

Smash chest on both those days as hard as you can. those excercises are fine. start adding some drop sets or supersets to variate your routine...make sure you do your reps at a cadence of two sec up, to two sec down...or longer.

remember nutrition is key too.....

I forgot to specify that when I was hitting chest 6 days a week, I saw my best results in STRENGTH, not size. As soon as I slackened my overload schedule, my size ballooned up. Strength preceeding size works wonderful for me, and prevents plateau well.

[jan]

The bulgarian weightlifting team squats 6 times a week and tries their max every single workout. Why? Because they are genetic freaks on steroids.

Professional athletes on elite worldwide levels aren't average joes.

Hahaha, yes! I love how people take e.g. Jay Cutler's own programme and works out by his standards. I mean, if you're not 300something lbs off-season and on roids worth $100 000 000 a year, do you really think you can follow the same intensity as he does?

Not to mention amphetamines or coke mid-workout, hahah.

[Caveman]

Haha yes, taking steroids allows you to bend/break most of the normal rules for weightlifting, I'd say anfeyd has given the best idea, I'd recommend sticking to the bigger pressing lifts rather than worrying about every odd variation of flies and cables as your chest still has a long way to go before it needs little things like that to grow.

[Zeff]

Incline bench, incline fly, weighted dips, cable cross overs, done.

[BboyAgua]

Hahaha, yes! I love how people take e.g. Jay Cutler's own programme and works out by his standards. I mean, if you're not 300something lbs off-season and on roids worth $100 000 000 a year, do you really think you can follow the same intensity as he does?

Not to mention amphetamines or coke mid-workout, hahah.

Funny you use that example... cause Jay Cutler won the genetic lottery and basically took naps in the gym and just grew. He's a local hero where I'm from, but was notoriously lazy. Check out Jay 2 years into training:

jbhKt2wcsuE

That's 2 years of lifting. Listen to how he thinks bodybuilding is "Easy," and doesn't even train legs at all. This pretty much has no point other than my mom could have followed the same intensity as Jay.

/rant

[jan]

Yeah, I don't really know anything about him. It was a random (bad) example, hahah.

[Skippy]

Yes because comparing someone who wants to model and can benchpress 170 lbs and a russian powerlifting team is a good idea.



Eurgh, don't be a tool Anfeyd, I was just saying doing it alot doesn't necessarily have bad results. I wasn't suggesting anyone else should do it or making any kind of comparisons, I love how like 4 people felt they needed to adress this particular post I made. But ofcourse that kind of things always happens on tt. Sad times =[

[anfeyd]

Eurgh, don't be a tool Anfeyd, I was just saying doing it alot doesn't necessarily have bad results. I wasn't suggesting anyone else should do it or making any kind of comparisons, I love how like 4 people felt they needed to adress this particular post I made. But ofcourse that kind of things always happens on tt. Sad times =[

Maybe you should have made your post more clear then instead of blaming other people for trying to correct your sorry ass.



And I also think it is common knowledge that the best of the best train with a higher frequency.

[Skippy]

I felt it was clear enough since I said alls I wanted to say on the matter, but fair enough, I'll keep a log of that for future reference to stop hordes of unnecessary posts.

"Your sorry ass", lolololol.

[compleks]

Make love, not war.

[anfeyd]

Obviously, Skippy, my derogatory remarks were just a joke.

[Skippy]

Hahaha, I love you when you say things like that Anfeyd =p

xoxox Kisses n cuddles.

[BboyAgua]

Even Hitler couldn't dislike Skippy. xoxoxoxoxo

edit: EVEN IF HE WERE A BLACK HOMO JEW!

edit2: which he might be