Calling all the Bench-a-holics !!!

[cyberflash]

Ok, what do you guys really do to trim and bulk those pecs ... how frequent do you work em out ...
seriously ... is one day a week really enough for such a large muscle like pecs ....

please fill the survey ... counting on ya, bro !

 

[GBwrestling]

Well, I usually do a chest workout two days a week. Following a workout I read by Ronnie Coleman in Flex magazine, I have seen some enormous gains in the past eight months. I do a barbell workout every Monday and a dumbbell workout on Fridays. If you do it properly, you'll see incredible gains in strength and definition.

 

[Wrongun]

I do one very serious chest workout a week (approx 2 hours) which includes bench and dumbells. High sets and low heavy reps to failure. Always finnish with complete stripdown (5kg intervals) to failure.
I have seen great gains in both size and definition doing this whereas i used to work chest twice a week.

 

[cyberflash]

c'mon guys .. vote for your best bench routine

 

[HeavyDutyGuy]

The pecs aren't all that large a muscle. They are a very distant third behind back and the legs.

 

[danielson]

once on chest day

indirectly on arm day (dips)

twice a week

 

[GenetiKing]

The pecs aren't all that large a muscle. They are a very distant third behind back and the legs.

Exactly.

Hit 'em once a week with heavy incline DB's <-----Best chest pressing movement...period.

 

[the-juggernaut]

chest

i trian chest 6 days to damn near everyday!! chest is my best body part i do bench press heavy once a week on wedsndays and i do the pushups everyday, people forget about the pushups,,i tell you if everybody would do just the pushups atleast 4 days a week everybody would be in shape,,pushups hit the chest shoulders and triceps nuff said!!!

 

[Warik]

Once a week.

I only have one chest, though, so I don't know what this "all angles" thing is all about.

-Warik

 

[da big thinker]

3 X WEEK...VERY INTENSE(PYRAMIDING)

HEY WARIK,FOR A COMPLETE AND FULL CHEST LIKE HE-MAN,YOU HAVE TO WORK IT FROM ALL ANGLES(UPPER/LOWER) BY INCORPORATING VARIOUS EXRCISES.I ALSO HAVE 1 ARM ON EACH SIDE OF MY BODY,BUT WORK MY BI'S AND 3 HEADS OF MY TRI'S FOR COMPLETE PACKAGE.
YOU GET THE POINT RIGHT???NO SMARTASS ATTITUDE INTENDED HERE.JUST THOUGHT I WOULD SHARE.

 

[cyberflash]

I agree with da big thinker ....

experienced BBs always do 'all angles' ...

Warik ... better learn ... boy

 

[ROIDJUNKIE]

2 times a week!

 

[wynnyelle]

i do it 1 to 2 times a week--i change it around every so often. i do bench press, decline bench, dips too, they help. Used to do pushups, they're a great exercise for those muscles plus my abs, but after a while i noticed i was doing a million pushups and i wasn't putting on anymore size, so I've cut them out for a while.

 

[tomcat]

I can only handle Chest Once a week.
Only those dudes that wear Wife Beaters do Chest more than twice a week..

 

[power-builder]

once a week during power lifting season, twice a week spring and summer.

 

[mike peters]

once a week does it for me unless on a cycle

 

[CONTRACTION]

My chest reacts almost TOO well to training. I have to keep training at once a week to stay symmetric with my lower body.

 

[absolute hardgainer]

I am a chest-aholic, in my opinion.

Chest is my favourite bodypart to work out, that's why I do it on Mondays after weekend rest.

I don't think I would be able to train it more than once a week at my current intensity. My chest is sore until Thursdays and some fatigue still lingering on Fridays. That's what I call intense.

hardgainer (pump)

 

[Chris V.]

My chest right now is decent but its pretty pathetic compared to my biceps and triceps. I prioritize them right now and work them whenever I can.
Im one of those unusual people who Benches twice as heavy on Inclines than flat. Flat bench feels very weird to me when I do it.

 

[carrera]

I'm with DMPguru 8-10 sets 3-5 reps as heavy as you can the whole time , usualy throw in a few dips at the end but a good flat is the way to go

 

[HeavyDutyGuy]

Actually my chest never really grew very well till I started working it once a week. I do Heavy Incline Presses and a pec dec or flye movement. Sometimes I will prexhaust by doing the pec dec first, doing drop sets and forced reps til my pecs are wasted, rest a couple of minutes, then hit the Inclines. I've found nothing else that hits them llike that.

 

[Exodus]

dumbells, dumbells and more dumbells.

hit it hard once a weak.......

start with flat because 99.9% of the population who works out is stronger on flat..... more weight equals more muscle.

incline 2nd because you dont want titty's

and decline becuase at that point your shoulders and tri's should be fried so, at that angle, the pec's do most of the work.

 

[blaster220]

Yo Warik... angles are the key, I believe. You actually have 2 chest muscles:

-pectoralis major
-pectoralis minor

Let's keep in mind the one you really see is the pectoralis major. however, the pec. minor adds to the fullness of the chest, and is an often neglected group that is hardly ever used other than a synergist to other movements (due to the fact that dips are the one true way to work this group)

The pectoralis major has two heads...

-clavicular
-sternal

And this is what "angle training" is all about... working the 2 heads of the pec major completely. There is absolutely no replacement for incline work, especially with heavy dumbells!



I'm done ranting

 

[WalkingBeast]

I was training chest twice a week at my peak. Thursdays would be flat bench and speed bench, plus some extras and Sundays was inclines and shoulders plus some extras for chest. Usually totalling 40+ sets per week. High volume and high intensity is my method of choice. Most sets to failure. Ive also built up a high work capacity over the years so it takes alot for me to grow/strengthen. Still havent used AAS.

 

[view]

i find training chest two times per week yeilds the best results.

monday would consist of heavy flat bb bench work -- 3 warmups, and then 4-5 sets to failure. might throw in one accesory move after.

friday would be heavy incline bb bench work -- 3 warmups, and then 4-5 heavy sets to failure. again, maybe one accesory move.

I usually go all out intensity for 4-5 weeks, then take a week of light work 3x10, nothing to failure, to let the body play catchup. seems to work pretty well for me at least.