Chest/tri workout

[Drago777]

im pretty new to this site, ive been readin a lot and i'm realizing that i don't really know as much as i thought i know. so i thought i'd put this out here to let you guys critique. -tryin to increase mass and strength- i'm 6'7, 220lb, 5-7% bf

Mon/thurs
Flat bench: 10, 8, 6, 4
Incline: 8, 6, 4
Close grip flat bench: 8,8,8
superset w/ hanging dips: 15, 15, 15
Pec Deck: 12,12, 12
superset w/ close grip pushups: 3 sets to failure
abs

tues/fri- shoulders, back, bicepts

wed-legs, abs

sat-off day or legs


so the chest/tri workout...to much or to little?

 

[oso0690]

Too much different exercises. Seriously, stick with minimal exercises (pulling, pressing, and squatting) and get good at them, then get better at them. You don't need a pec dec, they are gay. And 1x body part splits are probably not the best way to go. Try to hit the muscle groups (compound movements, not isolation exercises) at least twice a week. Read the stickies at the top of the thread like everyone says , look into the bill starr 5x5 it'll increase mass and strength

 

[Shades McCool]

Too much different exercises. Seriously, stick with minimal exercises (pulling, pressing, and squatting) and get good at them, then get better at them. You don't need a pec dec, they are gay. And 1x body part splits are probably not the best way to go. Try to hit the muscle groups (compound movements, not isolation exercises) at least twice a week. Read the stickies at the top of the thread like everyone says , look into the bill starr 5x5 it'll increase mass and strength

Good advice!

 

[xblitz44x]

im pretty new to this site, ive been readin a lot

No offense but it doesn't sound that way. Have you read the sticky at the top of this forum? It has a lot of great information there.

First of all, your key to gaining mass is going to be getting stronger thus pushing heavier weights and forcing your muscles to deal with a heavier load. To do this, work on putting more weight on the bar from week to week. When you're ready to get serious, choose a day, choose your starting weights and be modest. If your max bench is 200 lbs, make your heavy set at 185. The following week, 190. But keep the reps the same (most will recommend 5's) so that you can tell if you're getting stronger. Keep adding weight, blow through your personal records while eating a lot and you'll grow.

Second, instead of having "Chest Day", "Leg Day" "Back Day", why not do all three, three times per week? The frequency will do you well. How about a split like this?

Monday:
Squat
Bench
Row

Wednesday:
Squat
Deadlift
Military Press

Friday;
Squat
Bench
Row

Like Oso said, get good at the BIG exercises that work the majority of your body. If you can add 50 lbs to your squat and deadlift your entire frame will grow before your eyes.

 

[Drago777]

thanks for the advice...it's just all hard for me to swallow. i guess i tend to overtrain but i've been doin it since age 15 now i'm 21. i've always measured the quality of a workout by pump and fatigue. for awhile now my bench has platued at bench at 285. so i guess it's time for something new. i just feel like w/ the endurance i've aquired i should be doing more.

you guys are right though; time to move on

 

[Protobuilder]

Working on pump & fatigue has gotten you this far, now would be a good time to aim for strength, working more on muscle tension (weight on the bar) rather than the metabolic effects of time under tension, fatigue, etc. Start working with heavier weights, spreading your volume out over several sessions rather than 'bombing' the muscle once a week. Check out Rippetoe's program in the training vault sticky. It says "beginner" but leave your ego behind and just check it out. It's solid and good for gains for most people.

 

[xblitz44x]

There's nothing particularly wrong with a pure beginner picking up weights and moving them around in the name of soreness and pump; they'll still make progress due to the 'it's better than nothing principle'. But at some point you're going to hit a wall (ex. your 285 bench), and you're probably going to have to start training smart and more focused on planned, calculated progression.

If your 1RM bench is 285 then roll back to 225x5 and begin there. At the same time work on bringing your bent row up (which I'm sure isn't where it could be), which will help increase your bench when you've ramped back up to 290. The point is to get better and stronger at movements which will tackle a bunch of different muscle groups. What do you think is better, spending 15 minutes on the pec dec for your chest, or spending that same 15 minutes squatting which works your glutes, hams, quads, and lower back?

 

[melochai]

Mn, I tried that 5x5 for a while, and I really didn't like it. I know it's different for everybody though. I like 1 weight for about 8-10 reps for example,my chest is like this.... I come in and do a couple of sets of light flies, about 20 reps or so, stretch,do a flat set of warm up bench , about 225 for 20 or 30, then 5 sets x 8-10 reps with 315, 5 x 8-10 315 decline, and 5 x 8-10 270 incline then I come in with a couple more sets of flies a little heavier, but so I can still get 12 reps, and burn em. after that... I start my tricep workout, it's mostly machines or cables when I do it in on the sameday as chest though. I do Occasionally I'll sub dumbells or hammer strength machines for chest.

Anyway, I guess what I'm saying is there are alot of people on here that can give really good advice, but don't be scared to be a little different in your workouts, it's the only way you can figure out what works best for you.

 

[xblitz44x]

Anyway, I guess what I'm saying is there are alot of people on here that can give really good advice, but don't be scared to be a little different in your workouts, it's the only way you can figure out what works best for you.

Good points. I think the most important part is to pick a set rep range to gauge progress and make it a point to add weight to the bar each week. Doing 265 every week for 8 reps isn't going to do much in the way of progress.

 

[CRounder99]

Anyway, I guess what I'm saying is there are alot of people on here that can give really good advice, but don't be scared to be a little different in your workouts, it's the only way you can figure out what works best for you.

Bingo.