New Chest Workout

[Rod555]

Overkill bro...no need for 10 sets of 5, and peck deck is extremely hard on the rotators....in my gym, it's the most rusted out, never used, piece of equipment next to the abductor and adductor.............

Slightly off topic Jkurz, but the abductor and adductor muscles, do they get worked doing squats hence why those machines are a waste of time? What can you do to work those muscles effectively without using those machines?

 

[wnt2bBeast]

Slightly off topic Jkurz, but the abductor and adductor muscles, do they get worked doing squats hence why those machines are a waste of time? What can you do to work those muscles effectively without using those machines?

those machines are defnitely not a waste..in fact they will help develop your squat..ive neglected them from time to time but they are very helpful..

 

[JKurz1]

those machines are defnitely not a waste..in fact they will help develop your squat..ive neglected them from time to time but they are very helpful..

HAHAH..I KNEW you would respond....F-ing knew it bro.....I never said they were a waste....all I said is that they get as much use in my gym as the stairmaster and pec deck...........I use them quite often, however, not too many do and we have some heavy ass squaters in my gym......

 

[cwick0]

1st: STOP HITTING DECLINE EVERY WEEK! They mimic flat.

Some of my chest routines:
Flat barbell, incline dbs
Flat barbell, incline barbell
Incline barbell, flat barbell (usually only do rest pauses on flat when I do this)
Incline barbell, flat dbs
Incline barbell, decline barbell


set/rep schemes: always varies!

3 sets of 10 at the same weight
sets of 10 as high as you can go (last two weeks)
sets of 6 as high as you can go (this is what i do on my real heavy days)
5x5 (im new to this idea)
pyramid all the way up then back done

Im pushing towards 405 for 10 on flat, should be there in the next month.

good luck,
wick

 

[TRUEsoldier]

and there you go, couldnt say it better myself.

I kinda incorporated into my volume style routine, to give me a chance to hit the bigger muscle groups twice a week while hitting the smaller grouple just once, while still maintaining 2 days off a week, and not breaking down my CNS to much!

Its my own thing, I really like it though
Peace[/QUOT

take a look at walkingbeasts training journal..hes a big fan of doing speed bench work and it has helped him a lot..

I read his journal all the time bro! It gives me some motivation to see the shit he puts up there along with Cwicks numbers when he posts them on WB's journal as well.

but the beast has way more volume than I could handle in a work out!!!

Peace

 

[JKurz1]

You must spread some Karma around before giving it to wnt2bBeast again.

 

[wnt2bBeast]

You must spread some Karma around before giving it to wnt2bBeast again.

no worries

 

[WalkingBeast]

and there you go, couldnt say it better myself.

I kinda incorporated into my volume style routine, to give me a chance to hit the bigger muscle groups twice a week while hitting the smaller grouple just once, while still maintaining 2 days off a week, and not breaking down my CNS to much!

Its my own thing, I really like it though
Peace[/QUOT

take a look at walkingbeasts training journal..hes a big fan of doing speed bench work and it has helped him a lot..

ThanX brother!! Yes it seems to have helped alot. Maybe some of it is mental too. But Ive learned something about the mind muscle connection. If I skip a week of chest work my bench strength will drop dramatically. Ive done this several times, unintentionally. If Im eating well, my chest size will appear pretty much the same, yet strength will be down by some reps. Im starting to think that maybe this comes from forgetting how to bench! haha If I dont practice the technique it wont stay with me for long. I had to take a month off of benching when I injured my back. When I returned to the bench 225 felt awkward and I didnt even know where to lower the bar! So I definately think the mind/muscle connection can be a huge factor. Part of the reason I do speed bench is to practice the explosion and groove. Im not so sure it will build my "fast twitch" muscle fibers, but I think it keeps my mind/muscle connection strong, and maybe strengthens it as well. I was going very light with it, 160lbs and it still seemed to help. Now Ive increased to 185 which is still very light but I think it will help me on my way to 405. Id post my chest routine up, but it varies greatly from week to week. I do a free-for-all type routine on my chest days. I feel the routine out, and make changes as I go through the routine. Everyday I strive for a PR. If I dont feel strong with 315 for reps, I might rep out 275 for an attempted PR that day. Sometimes I even take one of my warm-up sets to failure. I take it set by set. I usually get in 12-14 sets of flat bench alone. Most of those sets to failure. You can see them in my journal also. The 5X5 with extra volume worked well for me also, to get my strength back. My free-for-all to failure routine seems to work best for me at the moment though. Might want to give 5X5 a try, the progression is nice on that routine.

 

[anthrax]

on chest day i do:
flat bench 5x5
decline bench 5x5
peck deck 4x12
cables 4x12
dips 2x12

I used to have a similar WO but I'm wondering if it 's it not too much volume ?