How often do you do ur decline bench

[Excidium28]

I use to always start off with flat bench than incline. Now i feel like my upper chest needs more work so I switched to startin off with 5 sets of incline than, 5 sets of flat, than 3 sets of decline and 3 sets of flys or somethin.

 

[CRsteve]

I don't. Just flat and incline benches, barbell and dumbells.

 

[azul]

I use to always start off with flat bench than incline. Now i feel like my upper chest needs more work so I switched to startin off with 5 sets of incline than, 5 sets of flat, than 3 sets of decline and 3 sets of flys or somethin.

If you're trying to hit your chest more, try a decline bench. An incline bench uses your shoulder more, whereas an incline bench uses your shoulder even more than the flat bench does.

 

[Excidium28]

If you're trying to hit your chest more, try a decline bench. An incline bench uses your shoulder more, whereas an incline bench uses your shoulder even more than the flat bench does.

My flat bench is fine. Just when I look in the mirror from the side my incline chest and shoulders need to be fuller.

 

[jerminator]

i do flat dumbells then incline dumbells the decline bar once a week.

 

[Newlobby]

many will debate that decline bench is useless, but for me I feel chest most after decline.

I do

225x 5 with static hold

245x 5 with static hold

265x 5 with static hold

285x 5 with static hold

305x 5 with static hold

then three sets of decline dbs

95 times 5
105 times 5
105 times 5

then finish with weighted dips and back to the decline bech for negatives.

 

[TheMuscleMonster]

decline bech with dbs are great, i try to do them everytime i do chest if not at leat every other time. they take alot out of you thought, the blood rush to the head, the dizzy, ' want to pass out' feeling. they are really good tho

 

[Tom Treutlein]

There really isn't much use for decline bench presses, to be honest. Just 'cause you "feel" the muscle being worked doesn't necessarily mean anything. They can be tough on rotator cuffs, and the blood rush is never a good thing. People at risk of a hemorrhage (due to an aneurysm) would especially want to stray from decline benching, as the strain under load, coupled with a weak artery wall will increase the chance of hemorrhaging.

Even without such critical reasoning, the exercise just isn't as effective as flat and incline bench presses.

On a final note, there's no reason for five sets of flat bench, incline bench, then three of both decline and flies. The latter two are useless, and you don't need ten sets of the top two. Instead, break the volume down and train the chest 2-3 times a week. Trust me on this.

 

[BOOEY]

On a final note, there's no reason for five sets of flat bench, incline bench, then three of both decline and flies. The latter two are useless, and you don't need ten sets of the top two. Instead, break the volume down and train the chest 2-3 times a week. Trust me on this.

Why? because you read it somewhere? Post your pic up, if you can match Excidium28 maybe then he should heed your advice.

 

[Tom Treutlein]

'cause it's been shown time and again that once a week training is a bunch of bullshit. Yes, it can work, but it's not optimal. A prime factor in hypertrophy is frequency, and this is demonstrated through a lot of programs that focus on training the muscle groups more than once a week. Most people who train each muscle once a week with such higher volume, rather than training it more often while distributing the volume end up looking the same day in, day out, crawling along with their gains (unless they're a newbie, in which case anything will work), or abusing anabolics (which cause growth no matter what you do, basically).

As for a picture, I don't have one. Whether I can match him or not doesn't mean anything. First off, his chest isn't impressive, and that's part of his routine I was commenting on. Second, just 'cause I don't look like him doesn't take away from my training knowledge or comprehension of the principles of hypertrophy.

Also, it sounds like you're defending him. I didn't ask you to trust me. I asked him. It's his call. Should he choose to stick with such high volume, a shitty selection of exercises, and lowered frequency of training, then so be it. However, it was food for thought for him, not you, and should he choose to heed my advice, then he might find himself progressing quicker, which is what most of us here want.

 

[BOOEY]

Practical knowledge cannot be compared to book knowledge, especially in bodybuilding. With you, it always seems to be Tom's way or the wrong way. So if your way is always the right way, prove it. Get a picture of yourself and post it. In satch's words, time to walk the walk. If low volume and frequency is where it's at, and you adopt this method, hell, you must have something to show ... right?

It seems that most people who say the physique means nothing, it's all about what you know, are the ones that don't have a lot to show. Post a pic and prove me wrong, I'm sure a lot of people on this board would respect you a lot more if you did.

 

[Tom Treutlein]

I'm not looking for the respect of anyone on this board, first off. That being said, don't try and bait me into posting a picture.

Practical knowledge can be compared, and both can be applied. It's not only my way or the wrong way. I said once a week training can work, but it won't be optimal. Most people who train once a week are crawling along, when they could be developing themselves much quicker.

People who argue against things like this tend to be those afraid of science, or those who don't understand it. Either that, or they're stuck in their ways. Whichever you are, I really don't care. Go on training with 16 sets in a training session, if that's what you do. Continue begging for a picture from me. Train once a week, and whether or not you recognize that it's subpar, I don't care.

 

[RGS83]

...meanwhile back at the ranch ...

Excidium28, do you mind if i ask your stats, and inquire on your training routine?? (reps, sets, frequency?)
...you've got the build that I'm lifting to get - and i mean that in the MOST hetrosexual way possible

-Ryan

 

[Madcow2]

A picture won't solve or prove anything.

You'd think ProBBers know a shitload about training but the vast majority of them know nothing more on the subject than your average EF poster. Tweaking their condition through diet and drugs is another matter entirely and combined with genetics and discipline these are the ingredients for a proBBer. Practical knowledge in training means little when there is no performance criteria and drug use is allowed at huge orders of magnitude. Shitty training stimulus + 4 grams of test + food = hypertrophy, maybe not optimal growth but just up the dosage more and you'll get the same gains as optimal growth at a lower dosage.

Look at golf, how come the best money winners listen to teaching pros who have very limited competitive success? Shit, if they knew more about the golf swing they'd be out there getting money right? Unfortunately, knowing more about swinging a golf club and tailoring a swing to another person doesn't necessarily make a person's performance supperior.

Satch's instigational point was against someone portraying themself as a "big guy" and providing information based upon "experience". A picture might certainly address that one but the basis for recommendation here isn't "I'm huge, I train with higher frequency, train like me and you'll be huge." I don't know what Division's basis for information was but if it was his size and experience in getting huge I guess a picture is valid to discredit that.

Look at my 5x5 thread. Very basic stuff yet far better training info than 99.99% of BBers have in their heads (this is not kudos to me but sad for them). But right now, I'm a fairly soft 250. I've been injured for almost the entire past 1.5 years (shoulder, back, and ankle). 6 months ago I couldn't even bench 135 without searing pain. Due to the flu, travel, family, and business I've maybe trained once in the past 4 weeks. Even in shape I limit my weight to the 240 range just for general health. Could I weigh 300 and be really big, yeah - I'm 6'3" I could probably get there naturally given some time albeit not single digit BF like a heavily juiced BBer. Do I want to, fuck no. At higher weights my legs rub together too much making hikes in the woods a PITA (and I like walking with my family), it's harder on the joints and heart (I'm not getting any younger here), and there's really no purpose. If I was 300 would I post different information - nope. If I was 300 would it help anyone here with their goals - nope. Would some really knowledgeable coach read my the thread and say, "Hmmm, some good information but given that's this guy is 300lbs - that makes it great information," so unlikely it sounds ludicrous. Hell, look at Ed Coan's old training tapes - the guy pulled 901 at 220, probably the best PL ever, but I'm totally unimpressed with the layout of his training cycle and I highly doubt he's doing the same things these days (mental focus was inspiring though).

So anyway, if you are willing to trust an older, injured, out of shape lifter I will vouch for the frequency thing. If I'm not good enough, well you pick a very knowledgable strength and conditioning coach or researcher at random and they will tell you exactly the same thing.

Here are some studies I pulled from an article on frequency that Bryan Haycock wrote basically supporting the same thing.

1) Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995

2) Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994

3) T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999

4) McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999

 

[Newlobby]

everything in this game has a potential to work, high frequency is a great method ala dogcrapp just don't so it round year.

But the question was about decline and for me it works.

 

[Tom Treutlein]

Doing it all year round is perfectly viable, so I don't know what you're doing besides talking out of your ass.

Decline works. No one said it doesn't. It's an exercise that puts the muscle under tension. Given proper nutrition and stimulus, the muscle will grow. Reiterating, once again, decline bench isn't superior to flat or incline. If anything, it's inferior.

 

[Excidium28]

...meanwhile back at the ranch ...

Excidium28, do you mind if i ask your stats, and inquire on your training routine?? (reps, sets, frequency?)
...you've got the build that I'm lifting to get - and i mean that in the MOST hetrosexual way possible

-Ryan

Right now im at 215 10% BF In my avatar im 208lbs 7% bf

I train
Day 1 Chest and Biceps
Day 2 Hams
Day 3 Back
Day 4 Shoulders and Tris
Day 5 Quads
Day 6 off
Day 7 off

I work out 5 days a week.

I try to get about 15 sets per body part.

 

[Excidium28]

On chest days, I just try to get about 15-17 sets, my reps go something like 8,8,6,6,4 or 6,5,4,3,10 for bench, afterwards I just do 3-8.

 

[BOOEY]

A picture won't solve or prove anything.

In this case, it may. I don't have a problem with people expressing different methods of training, etc. In fact I encourage it. My problem is with Tom in particular. Take a look at 90% of his posts. He has a pompous attitude that reaks of "I know all, if you're not doing what I am, you suck." Well, if he knows all, he must have SOMETHING to show for it. He doesn't have to be as big as needsize or as cut as satch, but if his method is the only viable option for any lifter, he must be having great gains .. right? In which case, he should not have a problem posting a pic. I don't see what the problem is.

There's a difference between expressing what you find works for you or what may be the best option in someone's particular circumstances and acting like a know-it-all jackass. Back it up with a pic Tom, come on, let's see how well you're training knowledge has worked for you. We're all waiting.

 

[Tom Treutlein]

"...let's see how well you're training knowledge..."

Hahaha I might be a pompous jackass, but man, you're just an idiot.

I never said it was the only viable option. This seems to be something you have trouble understanding. I stated what was optimal, and even said that other shit can work, it would just give subpar gains.

 

[BOOEY]

"...let's see how well you're training knowledge..."

Hahaha I might be a pompous jackass, but man, you're just an idiot.

I never said it was the only viable option. This seems to be something you have trouble understanding. I stated what was optimal, and even said that other shit can work, it would just give subpar gains.

Boy, you can spell check my posts if it makes you feel better, but in the end, you can't back it up. I'm done with this thread and Tommy Trootlinny

 

[Tom Treutlein]

Then as I said, go continue making subpar gains.

 

[psychedout]

I use to always start off with flat bench than incline. Now i feel like my upper chest needs more work so I switched to startin off with 5 sets of incline than, 5 sets of flat, than 3 sets of decline and 3 sets of flys or somethin.

I think dips (weighted if possible) are a much better exercise than decline bench.

I would train chest 2 times per week. Go heavy on flat bb bench on one day, and heavy on inclines on the other day.

 

[Excidium28]

I think workin out chest more than twise a week is overtraining. Im not that desperate in my chest to get bigger, I just wish my incline was better.

 

[pwrlftrscott]

I know most of you guys are bodybuilders or at least wanna be bodybuilders and i cannot comment on what they do for chest development, or making you ripped or whatever you guys train for, but as a bench builder, declines are second to none! especially if done with a closer grip than a normal competition bench press

 

[Carmen]

I know most of you guys are bodybuilders or at least wanna be bodybuilders and i cannot comment on what they do for chest development, or making you ripped or whatever you guys train for, but as a bench builder, declines are second to none! especially if done with a closer grip than a normal competition bench press

agreed.
i have done two bench workouts a week for years btw, and although i don't workout for bigger muscles at all, my pec (MUSCLES) are quite thick.

 

[pwrlftrscott]

agreed.
i have done two bench workouts a week for years btw, and although i don't workout for bigger muscles at all, my pec (MUSCLES) are quite thick.

your bench went up a bit when i gave you that decline routine that wade preaches all the time didn't it. btw he is getting near 700 in the gym, look for a big bench from him soon. was it you that showed me his article in plusa? if not check it out, it is in last month issue and is very good.

 

[Quadsweeps Sister]

On chest days, I just try to get about 15-17 sets, my reps go something like 8,8,6,6,4 or 6,5,4,3,10 for bench, afterwards I just do 3-8.

I can't say in all my years of training I have ever done decline bench. It appears to be the bench in any gym I've trainined in that people borrow the barbell off of. I don't know - there are so many incline and flat exercise, I don't think I ever even thought about decline.

Hope you won't mind, but I wanted to comment on something. I keep feeling your post shows a lot of reps/sets per bodypart. I do realize with BB workouts, many will only work a body part (focused) once per wk or q/5days. I never did get much gain from this format, even when increasing clean food intake. Training a bodypart in some manner ~ every three days tends to help - like you've done with hams then quads a few days later.

Maybe you want to stay around the size shape you are, which looks symmetrical and pleasing - and not get any bigger? Is this why you choose a higher rep style workout as opposed to adding weight? Just wondering...

 

[Carmen]

your bench went up a bit when i gave you that decline routine that wade preaches all the time didn't it. btw he is getting near 700 in the gym, look for a big bench from him soon. was it you that showed me his article in plusa? if not check it out, it is in last month issue and is very good.

yeah, i think i showed you.
i think declines have done him well huh? lol... considering he does them MORE than flat and his flat bench is awesome, i will listen to that, instead of the few who say they are useless....
btw, yes, my bench went up to 220 on that routine

 

[pwrlftrscott]

I can't say in all my years of training I have ever done decline bench. It appears to be the bench in any gym I've trainined in that people borrow the barbell off of. I don't know - there are so many incline and flat exercise, I don't think I ever even thought about decline.

Hope you won't mind, but I wanted to comment on something. I keep feeling you post shoes a lot of reps/sets per bodypart. I do realize with BB workouts, many will only work a body part (focused) once per wk or q/5days. I never did get much gain from this format, even when increasing clean food intake. Training a bodypart in some manner ~ every three days tends to help - like you've done with hams then quads a few days later.

Maybe you want to stay around the size shape you are, which looks symmetrical and pleasing - and not get any bigger? Is this why you choose a higher rep style workout as opposed to adding weight? Just wondering...

qs sis, the declines done with a close grip are really good for tri's, lockout power. it's good to use them as an assistance exeercise after de or me bench exercises, use them like you would a jm or tate press, just be sure to use a grip that is closer than your bench grip, this makes them primarily a tricep movement, i use pinkies on the rings, and have had good succcess with them.

 

[Quadsweeps Sister]

qs sis, the declines done with a close grip are really good for tri's, lockout power. it's good to use them as an assistance exeercise after de or me bench exercises, use them like you would a jm or tate press, just be sure to use a grip that is closer than your bench grip, this makes them primarily a tricep movement, i use pinkies on the rings, and have had good succcess with them.

I see. Hadn't thought of that. Still not using it for 'actual' chest development though in this case - but will try to build up the ol' Tri's. Glad we can equate this back to powerlifting in some manner, LOL. Thanks!

 

[pwrlftrscott]

I see. Hadn't thought of that. Still not using it for 'actual' chest development though in this case - but will try to build up the ol' Tri's. Glad we can equate this back to powerlifting in some manner, LOL. Thanks!

i don't know anything about bb, I was just repling to let anyone know this is a great exercise for buliding a bigger bench.

 

[pwrlftrscott]

yeah, i think i showed you.
i think declines have done him well huh? lol... considering he does them MORE than flat and his flat bench is awesome, i will listen to that, instead of the few who say they are useless....
btw, yes, my bench went up to 220 on that routine

showed me? your pec muscles LOL i did not think you wanted everyone to know about that your bench was going up nicley for awhile, you need to get back on that routine sometime soon.

 

[Carmen]

showed me? your pec muscles LOL i did not think you wanted everyone to know about that your bench was going up nicley for awhile, you need to get back on that routine sometime soon.

you showed me?
lol
ok, maybe you're right. (but don't count on it)
and yes, i meant my muscles!
i'm getting back on track now- i'm going to bench tomorrow.

 

[pwrlftrscott]

you showed me?
lol
ok, maybe you're right. (but don't count on it)
and yes, i meant my muscles!
i'm getting back on track now- i'm going to bench tomorrow.

im sorry if i did not notice your pecs, there was something else in that general area that had my full attention!

 

[Carmen]

im sorry if i did not notice your pecs, there was something else in that general area that had my full attention!

lol.. yeah, my shiny teeth.
goofball. lol