Idea for new workout schedule... Need advice

[gordyr]

Okay I have been training properly for a good year now and have made some fantastic gains. However I have gotten to the point now where I know my body can handle more, particularly with regards to training frequency. I used the old “bodypart once per week” method for a long time but I now feel it’s time to step it up a little.

The two areas where I feel I am lagging most is my upper chest and the lateral head of my Triceps. My Tris are looking great from the side or from behind but I just can’t seem to get that nice bulge at the side of the arm when they are viewed from the front.

I have decided that I would like to try hitting my chest and triceps twice a week in order to shock them in to some growth. So I have thought about doing the following:


Monday - Upper Chest/Triceps
Tuesday – Back/Abs
Thursday – Chest/Side and rear delts (emphasis on overall chest mass)
Friday – Biceps/Triceps (isolation work)
Sunday - Legs

This might look completely crazy at first but let me explain my intentions. The idea is that on one of my chest days I workout purely for overall chest mass with Flat bench, moderate incline bench, weighted dips, flyes and pullovers (I love to stretch out my ribcage). The second chest day of the week I combine it with a tricep workout. I will concentrate on the upper chest with heavy incline bench, incline flyes as well as heavy close grip bench and skullcrushers for my Tri’s. Then on my Biceps/Triceps day I would be doing mostly isolation work for my Tri’s with pressdowns, kickbacks and probably a couple sets of skullcrushers again.

Also notice that I have no normal shoulder day. My front delts have developed extremely quickly simply from heavy benching. I want to let my side/rear delts catch up so thought I would lay off the military presses for a while and just do some side laterals etc on my main chest day. Besides if I am working my chest twice per week then my front delts will probably be getting enough stimulation anyway, at least until the rest of my shoulders catch up.

Basically I am looking for any comments on my little idea. Am I completely crazy for even thinking about a routine like this? Anything you think I should change? Lastly do you think I would be overtraining? Bearing in mind that I am certain my Chest/triceps can handle a lot more than what I am currently giving them once per week.

Thanks for any advice you can give me guys.

 

[silver_shadow]

what are your goals? i HATE the idea of the body part 1x week and adding another chest day to it is just the same IMO. there are lots of other better routines around... just check the training sticky.

 

[gordyr]

what are your goals? i HATE the idea of the body part 1x week and adding another chest day to it is just the same IMO. there are lots of other better routines around... just check the training sticky.

Thanks for your input.

My goals are really to get my upper chest and Triceps to catch up with the rest of my physique. I am not looking to get that much bigger overall, just fill out my lagging areas.

Perhaps you are right and I should be focussing on adding more size overall and hoping that these lagging bidyparts catch up, in which case I guess I should be looking at starting a higher frequency 5x5 routine or something similar.

 

[silver_shadow]

Thanks for your input.

My goals are really to get my upper chest and Triceps to catch up with the rest of my physique. I am not looking to get that much bigger overall, just fill out my lagging areas.

Perhaps you are right and I should be focussing on adding more size overall and hoping that these lagging bidyparts catch up, in which case I guess I should be looking at starting a higher frequency 5x5 routine or something similar.

lol i never mentioned this... i was waiting for you to tell me your goals... but wow... you sure read my mind
anyway, you mentioned "upper chest". the pec will be developed as one and cannot be split into regions. genetics will play a major role in determining the shape. and yes i do expect if you do a lot of compound lifting, over a period of time you should see good symmetry.

 

[gordyr]

lol i never mentioned this... i was waiting for you to tell me your goals... but wow... you sure read my mind
anyway, you mentioned "upper chest". the pec will be developed as one and cannot be split into regions. genetics will play a major role in determining the shape. and yes i do expect if you do a lot of compound lifting, over a period of time you should see good symmetry.

Thanks mate, thats just the problem though, there really is so much conflicting information out there with regards to this. There is one school of thought that says you can't target a specific area of the muscle and this makes complete sense to me. However there are pro's out there like Milos Sarcev who say you can and should. It's difficult for us amateurs to know which is correct.

The 5x5 programme is somehting I have read about thoroughly and I am intending on giving it a try in a few months time. I just wanted to bring up those lagging bodyparts first and figured adding in an extra chest/tricep day with slightly more emphasis on the upper chest might do the job nicely.

Maybe i'll just bite the bullet and go straight in with 5x5 and hope that my lagging podyparts sort themselves out. Thanks for the advice dude.

 

[silver_shadow]

i say go right into 5x5... i guess you could start out with the SF version.