chest day(s)?

[ZGzaZ]

okay, I know this is a little unorthodox, but does anything think it would work... my chest is lagging a little, i am very happy with progress in my other body parts, but chest im not so satisfied with. How about keeping eveything else to 1x per week, and doing chest 2x maybe Monday and Thursday, and doing a small amount of volume each day, maybe 8-10 sets? what are your opinions? I know most are going to say...just stick to 1x per week and give it time, but would this work?

 

[Lord_Suston]

Try a heavy day on monday start off with incline then work to flat then dips all heavy and low reps (6).

then on thursday I would suggest a speed day where you take 50% max weight and do higher reps 10-12 explosively.

 

[casualbb]

Yes it would. I've said it before and I'll say it again... The more times per week you work a muscle (up to about 4), the more time you spend in a state of growth. It's that simple.

You might have to cut down on volume though. I'm thinking maybe 4-6 sets. Like,
2 x Dips,
2 x Incline Bench

That's all you need.

-casualbb

 

[ZGzaZ]

thanks guys, i understand cutting the volume, but i cant goto the gym for 4 sets....it doesnt feel right, and i dont feel like ive done anything. As far as the heavy day/explosive day....only 50% of the max weight??? thats enough to stimulate growth?

 

[coolcolj]

yeap will do the trick

look at my legs, that's how I train them

 

[Lord_Suston]

you can stimulate by using light weight for speed. The theory is that while you have trained heavy your heavy weight lifts will be down for that bodypart. But if you alter the stress 48hours after such as speed set you can maximize growth stimulus. for heavy day try 8-10 sets and for light spped day try 3-5 sets, you can do after another bodypart so you won't feel like such a wuss . leave the ego at the door and get to work

 

[Zander1983]

Try and maximum strength day, and a speed day (Chad Waterbury's "Explosive Strength" article at T-Mag has some nice information).

 

[PolishHammer1977]

Good idea Zgzaz

 

[DrBones]

I like this speed day idea.....
So if you main excercise on heavy day was incline bench, would you do your speed work on incline bench as well?

 

[ZGzaZ]

yea, i did heavy day on monday...and thursday, i'll be doing the light explosive day, i'll let you guys know how it goes this week and a few weeks to follow and see what happens from the norm...