Am I over working my chest?

[automaticj5]

I only work it out once a week... but I am not seeing gains... all I see is that one day I can lift real well then the next week, I am 40lbs lighter and its just as hard.. I am all over, this is the only body part I cant move up in weight with... This is what I do on Mondays...

Flat Barbell Bench -
1 warm up set - 135x10
work sets - 155x8
- 165x8
- 185x8 (if I can even get it)
Then I usually get two more sets of 6 or so, at 155 or 165...
After that I goto the Incline bench
1 set of 115x8
2 sets of 135x8 or 6

Decline Bench
3 set of 135x8

Incline dumbbell flys
3 sets of 35x8

then I goto a machine and usually burn out whatever weight for 2 sets of about 12 reps...

I notice that my tris get really tired, and I think this might be the problem, cause I feel like the weight isnt that heavy until the last half of the set, and the last half of the rep(the extending part).... any ideas?

 

[SgtSlaughter]

Eat more





.

 

[H_T_]

i'd be doing more incline. if you do lots of flat, over time, you'll have yourself some nice floppy tits when you get old. seems pec muscles don't shrink like everything else, they tend to hang. just my opinion...

 

[automaticj5]

Does the workout look ok though? Throw in some more incline barbell, I can definately do that... should I match it with 6 sets, or just go for 4 or 5?

 

[H_T_]

3 exercises is enough, right now. you can find something more effective than declines, and why create a bigger deficit by burning out on machines? odds are you aren't eating enough to compensate for that much work. back & legs deserve more attention.

 

[virtuexru]

Or you can just do Incline DB's for awhile and PecFlies..

No need to do so many exercises, a long with eating more you should be just dandy. You need to trick your muscles. If you keep doing flat barbell bench, your muscles will "get used to it" persay.

Shock them. Do Incline DB for awhile.

 

[automaticj5]

Ok, I will switch it up...

Flat bench - 1 warm up 4 work sets
Incline Dumbbell - 4 work sets
Incline Dumbbell Flys - 3 work sets
Cable Flys - 3 sets

You think thats good?

Along with my fat ass eating more!

 

[c3bodybuilding]

While in a traditional sense that's (your new routine and the first one you posted on top) not a lot, it is of my opinion and the many good brothers and sister here on the training board, that one does not need that much to grow. It would be better to do less more often and just focus on adding weight to the bar and stuffing down the food.

Pecs were by far my weakest body part and now they are *almost* catching up. You know what I did? I picked two exercises... flat bench and dip. I do lot's of heavy standing presses and push presses, so I felt no need for any extra incline work. I just took those two exercises and keep adding weight to the bar. Some weeks I just add some 1lb collars, if I'm lucky I add a 2.5 or a 5 on each side, but I do it week in and week out. That and a steady flow of calories did more for my chest than any 'magical' put together set of exercises, reps, pre exhuast etc.

I would highly recommend you read some of the training journals and stickys here. Routines consisted of just deads, rows, bench, squats and a few other basic exercises may not seem as exciting as the shit you read in something like flex but it works and that's what matters. I don't care how I got my body or strength, I'm just happy to get it!

 

[automaticj5]

wow, thanks for the info, and I will definately start readin some more..