? For People Who Understand Training Different Parts of The Chest

[cg2333]

My chest was lagging for a long time while I was only doing chest presses. I added flyes to my chest program and these seemed to greatly improve my outer chest. Now my chest looks better, but it seems like doing so many chest sets is causing my triceps to overtrain. I currently do 12 chest sets per week which is more then I do for any other muscle group besides back (I do 9 sets for most other muscle groups). I also have been lifting my chest twice per week and I lift all my other major muscle groups once per week. The "push" muscle workouts that I have been doing are:

Monday

Triceps
3 sets Incline Bench
3 sets Decline Flyes

Thursday

3 sets Incline Flyes
3 sets Decline Bench
Shoulders

I have done a lot of research about this and I still don't know if I can fully develop my chest while doing less chest sets per week. In my case, it seems like flyes have made a big difference in creating a complete chest. Some ideas that seemed like they might work were to decrease my flye sets, do less of each chest exercise, or to keep doing what I'm doing, because it seems to have at least improved my chest. Are any of these a good idea or is there a better way to fix this?

Thank you,
cg2333

 

[Anthrax Invasion]

? For You

...

...

Why are you so fucking stupid? There is no "outer" chest. There is a sternal and clavicular head to the chest musculature. That's it. Flies aren't going to do anything a properly executed bench press or OHP will unless you're looking for extra metabolic work without excess CNS drain.

 

[DZLS]

good shit AI...

 

[theprofessor]

may i suggest first, do chest only once a week, say day one, consisting of:
incline dumbell presses 5-12reps 5sets (first 2 WARMUP)
flat barbell benchpress 5-10reps 3sets
decline machine press 8-12reps 3sets
cable crossovers 10-20reps 3sets
then that same day do "light triceps"
rope pulldowns 8-10reps 3sets
dumbell kickbacks 10-15reps 3 sets no more for tris as they are burnt from the chest presses

now when you do back, do "light" biceps...
and ant the end of the week you can do Arms, bi's and tri's together, and go heavy on them
just how I do it and it works for me so i thought id suggest it

 

[silver_shadow]

? For You

...

...

Why are you so fucking stupid? There is no "outer" chest. There is a sternal and clavicular head to the chest musculature. That's it. Flies aren't going to do anything a properly executed bench press or OHP will unless you're looking for extra metabolic work without excess CNS drain.

 

[theprofessor]

may i suggest first, do chest only once a week, say day one, consisting of:
incline dumbell presses 5-12reps 5sets (first 2 WARMUP)
flat barbell benchpress 5-10reps 3sets
decline machine press 8-12reps 3sets
cable crossovers 10-20reps 3sets
then that same day do "light triceps"
rope pulldowns 8-10reps 3sets
dumbell kickbacks 10-15reps 3 sets no more for tris as they are burnt from the chest presses

now when you do back, do "light" biceps...
and ant the end of the week you can do Arms, bi's and tri's together, and go heavy on them
just how I do it and it works for me so i thought id suggest it

i got negative K for this?

 

[Anthrax Invasion]

i got negative K for this?

Think of it as reversed positive K.

 

[Introspective]

Don't worry about it AI, the way i see it, if more and more people think training 1 bodypart a week is a good thing, then i guess it is a good thing because whilst they having there chest day legg day and so on i will be getting strong doing things like 5x5 and lifting properly. If they still want to train 1 body part per week after seing all these 5x5 and westside barbell threads ect: and reading what madcow and outher gurus have posted, then it seems like they won't listen to you anyway.

 

[Protobuilder]

Think of it as reversed positive K.

LMFAO!!!!

AI, you stinking pile of shit, listen up. I know there's no outer chest yadda yadda yadda, but I think you can emphasize diff't areas of a muscle by changing angles, grips, etc. Am I off my rocker here? For example, you can position your feet differently on the leg extension to diff't areas on the thigh, right? And with any kind of pullup/row, a wider grip is obviously diff't than a narrow, close grip. Are you really that stupid?? Now, i'm not saying you SHOULD train w/ all kinds of silly grips, angles, etc. I think you're better off hammering one grip/angle on one movement & getting stronger on that lift, and frankly the initial poster is probably a retard (sorry cg2333) but that doesn't change my point. I could be completely wrong. But if you say so, that'll really hurt my feelings.

Here's some support you homo:

http://www.abcbodybuilding.com/forumsTraining.php?id=13&subId=25

*edit -- apparently I've already given you too much K, AI. WTF? That's gotta' be a mistake.

 

[AhMadKooL]

add pullovers and weighted dips to your excercises