nice chest day... for me!

[cwick0]

ya, i work flat bench so hard, everything is fried.

when i do my work sets, my last rep is a rest pause, usually. a rest pause to me is where i rest the weight on my chest for 2-3 seconds, then explode up. is that what you mean by rest pause too?

Either way of doing rest pauses is fine. However, i think you will notice the biggest difference at the very end of your workout. Try and save the rest pauses for the end with a heavier weight than you repped. You should see some good dividends.

 

[cwick0]

Oak,
I thought this may be important for you to see one of my chest workouts so that you have an idea of what i do.
wednesday chest workout:
incline barbell bench:
135 x 20
185 x 10
225 x 10
275 x 10
315 x 8 ...enough!

decline barbell bench:
135 x 15
225 x 10
315 x 10
365 x 10
405 x 5 (no one touching the bar on any of my reps)

i sometimes mix up incline and decline and give flat the week off since flat and decline are so similar.

 

[TheOak84]

Oak,
I thought this may be important for you to see one of my chest workouts so that you have an idea of what i do.
wednesday chest workout:
incline barbell bench:
135 x 20
185 x 10
225 x 10
275 x 10
315 x 8 ...enough!

decline barbell bench:
135 x 15
225 x 10
315 x 10
365 x 10
405 x 5 (no one touching the bar on any of my reps)

i sometimes mix up incline and decline and give flat the week off since flat and decline are so similar.

u work chest once a week?

 

[cwick0]

Yep, usually on mondays, but this week and next are all screwed up. My partner was out of the country.

i do a lot of mix and match for my chest routines, i use to always have things completely planned out. Now my partner and i discuss our goals for the day and focus our routine around that.

i often mix flat barbell with db incline, incline barbell with flat barbell (or vice versa), or incline barbell and flat dbs (not very often do i use this technique though), etc.

 

[cwick0]

You see why i dont pair up tris with my bench? I am dead after benching.

FORGOT ONE THING...two sets of flat pushups after the decline. we always do pushups to finish our chest off. Normally are feet are on a bench and we do decline pushups, but since we did decline we did normal pushups.

sometimes we will do 2 sets of cables, then 2 sets of pushups, both to failure

 

[TheOak84]

i do tris on chest day, but only 1 power movement which i consider over head ext. i guess i do 2, because i do dips after that but those are till failure.. all thats on monday,

then delts and tris on thurs, thats where i do presses and such, cgb, dips (with belt) and skulls

i like to keep the same evercises for 3 weeks, then do something different for a week, then go back to the old routine. so ill prolly hit up ur chest work out variation after hst is over,

thanx

 

[cwick0]

Sounds good, but the sad thing is we did this set/rep routine just for the hell of it.

The most mass i have ever gained has come from doing 3 sets of 10 at the same weight. Let me look for an example ive already typed and you can tweak it to.

 

[cwick0]

found an example, plus a little more of a background:
warm-up: 10-20 reps @ 135
warm-up: 10 reps @ 225
warm-up: 6 reps @ 275
1st set: 10 reps @ 315
2nd set: 10 reps @ 315
3rd set: 10 reps @ 315
rest pauses: 3 reps @ 335, 345, 355, 365

All on flat bench. Every now and then use a similar routine for incline.
I have put 2-3 inches on my chest since doing this exercise. You may feel like you regress at first, but it will pay dividends. All of your buddies will be shocked.

When i started doing this routine, i could do 365 for 5 reps on a good day and i could only do 1 set of 315 for 10 reps. I have dramatically increased over the past year. Now, i rep 315 for 3 sets of 15 reps (flat), rest pause 405 for 3. My incline has moved up to 3 sets of 10 @ 275. When i push it and go heavy (sets of 6 as high as i can go without failing to do 6 reps) on incline i am up to 335 for 5 reps.

My training partner (5'7" 175lbs) couldnt do 225 for a set of 10 eight months and now can knock out 225 for 3 sets of 12.

 

[TheOak84]

Sounds good, but the sad thing is we did this set/rep routine just for the hell of it.

The most mass i have ever gained has come from doing 3 sets of 10 at the same weight. Let me look for an example ive already typed and you can tweak it to.

Ive noticed that too, i like training inthe 8-12 rep range with 3-4 sets.

 

[cwick0]

at least someone else understands what the hell i am talking about.