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3 times a week?

salviadro

New member
Since muscles recover in 48 hours (right?) can i train a lagging muscle every other day? (exept days off)
can't seem to find a clear answer, is there one?
Thanks
 
What is your lagging muscle and how hard do you plan to train it?

B True
 
My chest

Incline press: 3-4 sets, 4-6 reps (to fail)
Flat press: 3 sets, 4-6 reps (to fail)

one of the next (alternate?)

DB flys 3 sets 10 reps
Pull overs (havent tryed them yet)
 
Sounds decent...I could see doing a "pump up" day sometime during the week..but not training it like that very often at all...

B True
 
It takes up to 72 hours for a muscle to fully recover from intense weight training, bro. And you still need to rest your central nervous system. Also remember, that your chest may be lagging, but how are your delts and tri's, coz you will be training them every other day as well.
 
Getting legging chest up to par, 3 Times a Week chest attack:

Note that training chest that often will often get in the way of training DELTS with sufficient intensity as the front delts are still recovering from heavy benchpressing!!! So I suggest you DO NOT devote a special trainingday for delts alone, but instead start each CHEST day with 1 delts pressing exercise, this will only steal minimum poundage from your benchpressing, while pre-exhausting the delts for a very good workout. And end chest day with some side raises fr the side deltoids. Added advantage is thsat you only need very few delts exercises for a complete workout as the benchpressing also work them.


MONTH : 1
WEEK : 1
FOCUS : flat benchpress, heavy (5 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises


MONTH : 1
WEEK : 2
FOCUS : flat benchpress, heavy (5 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises


MONTH : 1
WEEK : 3
FOCUS : flat benchpress, medium (8 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises


MONTH : 1
WEEK : 4
FOCUS : flat benchpress, medium (8 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
8 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

----------------------------------------------------------------------------

MONTH : 2
WEEK : 5
FOCUS : incline benchpress, heavy (5 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

MONTH : 2
WEEK : 6
FOCUS : incline benchpress, heavy (5 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

MONTH : 1
WEEK : 7
FOCUS : incline benchpress, medium (8 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises


MONTH : 2
WEEK : 8
FOCUS : incline benchpress, medium (8 reps)

MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises

REPEAT MONTH 1 ETC...
------------------------------------

GLOBAL OVERVIEW

- lower the weight each set to complete same amount of reps
- 2 sessions a week you start with benchpressing
- one session a week (in between the 2 benchpressing sessions) you start with dumbell pressing
- keep track of poundages uses, try to add 5 lbs each benchpressing session


month 1, focus to increase flat benchpress
week 1, 5 reps
week 2, 5 reps
week 3, 8 reps
week 4, 8 reps

month 2, focus to increase incline benchpress
week 5, 5 reps
week 6, 5 reps
week 7, 8 reps
week 8, 8 reps

REPEAT
 
Like WIZZYMAN mentioned, training chest that often can get easily in the way of training delts and arms and vice versa!

while i solved the delts issue for you by incorporating minimal delt training into the chest routine, we need to adress arms and other bodyparts....

I noticed that if I train arms , 2 days later I can really push much more weight on the bench as those arms are fully recovered and stronger, so it would be a nice idea to use that to our advantage. Putting that in the 3 times a week chest routine it would look like this:

MONDAY : chest (benchpressing) - front/sidedelt
THUESDAY : abs - upperbak - biceps - forearm
WEDNESDAY : chest (dumbell pressing) - front/sidedelt
THURSDAY : quadriceps - hamstrings (STL deadlifts!) lower
back (goodmornings)
FRIDAY : chest (benchpressing) - triceps
SATURDAY (REST, traing only ABS at saturday)
SUNDAY (COMPLETE REST)

Note that after training biceps or triceps you have 2 full days to let them recover before they have to assist in heavy benchpressing.

You are working on a 5 days on 2 day off schedule. This is very taxing for the CNS, so I suggest you REALLY REAT those 2 days off and eat all you can in the weekend for maximum supercompensation.

I split training back in upperback and lowerback, as i feel that the function of the lower back is functionally part of the posterior chain including the HAMSTRINGS, for instance stifflegged deadlifts work both hamstring and lower back, so why not hit both muscles in one session?

2 Abdominal sessions a week for basic midsection strength, one ab session on saturday (which is really a restday) because i couldn't fit it in another trainingday without making the wokout too long.

Also nice to improve benchpressing is to do 3 * 10 front lat pulldown before you hit the bench. This will give a nice pump in your lats and biceps, which muscles assist very much as stabillizers/antagonists with the benchpress....
 
"Using this routine, I bet you have to move to another gym soon ,where they have heavier dumbells"

With a claim like that i have to follow your routine, thanks.
 
OK...I can see on Cornholio's routne how one could do one exercise for a few sets 3x a week...but you are doing several sets of several different exercises 3x a week.

How can you NOT overtrain?

Is everyone looking for that "magical pill" of a routine...?

B True
 
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