chest work frequency

[nextsean]

I have been working out for about 8 months now. I see some results on my biceps, triceps, and shoulder, but my chest and back is relatively indifferent.

I've always had a small chest and weak back. So I try to work extra hard on my chest and my back, but I barely feel the soreness on my chest and back the next day where I feel that sweet soreness on my bi and tri.
I weigh 164 and 5'10'' tall.
Here is my chest workout routine:
warm up:
1 set of 35lbs (70 for two hands) dumbells 10 reps.
1 set of 50lbs (100 for two hands) dumbells 10 reps.

Bench Press:
1 set of 135lbs 10 reps
1 set of 155lbs 5 reps
1 set of 175lbs 5 reps
1 set of 185lbs 5 reps
1 set of 205lbs 5 reps (spotted)
1 set of 225lbs 5 reps (spotted)

Decline Hammer Press:
2 sets of 180lbs 10 reps
2 sets of 230lbs 7 reps
1 set of 250lbs 7 reps

Incline:
1 set of 115lbs 10 reps
2 set of 135lbs 5 reps

Butterfly Cables

It takes me about 1 hour. I do my chest at least 4 days a week.

I am trying to gain mass on my chest, is this good routine and frequency? My buddies at the Gym tells me to go for failure and heavier weights, which I try to do.

Can anyone comment on my routine?

thanks

 

[n1ck]

I agree with your friends. Go to failure and use heavy weights. Also only do one set, go for intensity for biggest muscle growth. You are also over training, 4 times a week is too much. I suggest doing it 1 or twice a week. YOu need time for your muscles to recover and grow bigger.

 

[bigmag]

you are OVER TRAINING BIG TIME man.....first off, you only need about 12 sets per workout but don't do more than 15. Secondly 4 times per week? are you crazy? I'd suggest once a week or maybe even twice, but no way in hell should you do it 4 times per week. You have to give them time to recbuild and grow man. When I'm shooting for mass I concentrate mainly on dumb-bells. Those are great mass builders. I'd start off with taking about 3 sets off of the flast bench and adding two of them to your incline. Here's an example of what my chest routine looks like.

Flat bench: 3 working sets
incline bench: 4 working sets
decline bench: 2 working sets
pec-deck flies: 1 strip down set

That's not what my routine looks like every time I work chest because I believe in variation and stimulating the muscle in different ways for optimal growth but it's more or less that type of routine every time. you don't have to use variation, but that's totally up to you. pm me if you need any other advice, I'd be glad to help out!!!

 

[iron_sun_god]

Four times a week does sound a bit much, but I would not jump right out and say that you are overtraining. That being said I do not foresee you gaining with that much chest frequency, unless of course you feel that you are gaining from this. Here is a little tip: do not let anyone tell you that you are overtraining! Shit everyone told me that I was OT lasst year and I gained about 20 lbs. and a fucking boat load of strength to accomodate my newfound size. If it works for you then stick with it. Out....

 

[THE BOUNCER]

your chest routine sucks big time! first of all never train anything 4 times a week. secondly you have incline press as one of your last movements when in fact it should be your first. cut out flat bench all together bro. i know you dont want to but believe me if you start doing incline bench, incline flys, flat dumbell press every once in a while and cable flys your chest will thank you for it. incorperate some decline in there every once in a while also.

 

[nextsean]

I should be doing more incline than decline? I want that curve at the lower chest, so I have been doing a lot of decline. Like I said I do 3-4 times a week giving a day break. I heard that as long as you give 48 hours of break to the muscle group, you are good to go. So wouldn't doing 3-4 times a week ideal?

 

[THE BOUNCER]

bro you really have alot to learn. im not trying to be rude or anything but you are so far off base it's not even funny. you said it yourself that your chest is lagging so that tells me what you are doing is wrong and you need to change it. if you would like some help fell free to email me bro.

 

[sysopt]

I agree with the guys up here, you are overtraining. If you're doing that much in one day, than once a week is plenty. Don't worry about your lower chest if you're doing flat bench with bar or dumbells, meaning decline is unneeded. You're also doing too many sets on the bench. Once you're warmed up start packing on the weight on the bar, you shouldn't need more than 2-3 sets on the bench. I've had pretty good results with my chest and I do dumbells on flat (heavy), inclines and then dips. Sometimes less is more.

 

[nextsean]

bro you really have alot to learn. im not trying to be rude or anything but you are so far off base it's not even funny. you said it yourself that your chest is lagging so that tells me what you are doing is wrong and you need to change it. if you would like some help fell free to email me bro.

Sorry for my ignorance. That's why I asked at the first place, because I don't know if I am doing it wrong. Why not utilize the forum and spread the wealth rather than going through the emails?

 

[sysopt]

Don't worry bout him man, just use the right routine, get huge and strong and kick his ass! ha

You don't want to hit a muscle more than twice a week. Cut down on the volume. good luck.