Opinions on working chest twice a week

[PistolzAtDawn]

What's up guys? My chest has got to be the weakest part of my body. Always has been. Seems like after to exercises its just done for. What is your opinions on maybe working it out twice a week? Right now it's on Tuesday's. Maybe it can be Tuesdays for mass and Friday after arms for just some defined movements. I know everyone's bodies are diff and respond better than others . But maybe me hitting chest every 6-7 days is too much of a rest period. Any input? Thanks

 

[wcjcMr.O]

Day 1-Chest & Tri's
Day2-Back & bi's
Day3-rest
Day4-Legs
Day5-LIGHT CHEST & shoulders You can move the shoulder workout around if you rather not take 3 days off every 7. Day 6 or whatever.....
Day6-off
Day7-off
REPEAT

Something like this should be fine. I have been doing something very similar to this. I wouldnt do this every week tho. And by "light chest" I dont mean light weights. Maybe back off the weight a little, but pretty much just drop the overall volume for the second workout, and maybe work in a different rep range than chest workout #1. Something like a mass & strength workout in the 5-8 rep range for workout number one and more of a "pump" workout for number 2, in the rep range of 8-12, but still using heavy weight to achieve the best pump.

 

[PistolzAtDawn]

Day 1-Chest & Tri's
Day2-Back & bi's
Day3-rest
Day4-Legs
Day5-LIGHT CHEST & shoulders You can move the shoulder workout around if you rather not take 3 days off every 7. Day 6 or whatever.....
Day6-off
Day7-off
REPEAT

Something like this should be fine. I have been doing something very similar to this. I wouldnt do this every week tho. And by "light chest" I dont mean light weights. Maybe back off the weight a little, but pretty much just drop the overall volume for the second workout, and maybe work in a different rep range than chest workout #1. Something like a mass & strength workout in the 5-8 rep range for workout number one and more of a "pump" workout for number 2, in the rep range of 8-12, but still using heavy weight to achieve the best pump.

Sounds good man. I'll give it a try. Trying new routines never hurt anyone. Lol. That might just be what my body needs. Appreciate it

 

[wcjcMr.O]

No problem. I try to change up what im doing at least every month. Its hard to know what works and what doesnt for your body if your constantly changing things. But stickin with it for about 3 weeks before switchin it up is a good idea.

You could also try Pre- exhausting your pecs by doing some variation of fly's for your first exercise before you get to pressing movements. Your pressing movements will be weaker than usual but its def a good way to switch things up

 

[stevesmi]

push/pull/legs split is a good one to follow, its in my sig.

but more importantly its WHAT you do on those days to activate growth of your chest, shoulders.

i would hit the compound lifts heavy and hard.. 3-5 reps per set to failure. if you find yourself going to 8 reps to failure then you are lifting too light.. if you can only get 1 or 2 then you are lifting too heavy. 3-5 is just right.

bench, incline, decline, militaries, dips, pushups.. these are compound lifts. why not go in there on your next push day and do what i just listed in that order. 3-5 reps per set for 3 sets (warming up doesn't count .. do 2 sets of warmup on the bench press to start light weight) and then with the dips do 3 sets till failure, then pushups 3 sets till failure. make sure you are eating properly. not gonna grow on hot dogs and pizza. then come back to me in another month and tell me you aren't growing.

what you are doing right now is lifting small to stay small.. there is a dude i see in there with his 100 pound gf everyday lifting.. problem is the guy only is pushing 135 pounds or 185 pounds on the bench. he needs to dump his gf and either workout solo or with someone bigger than him who will push him not to do pussy weight. he is a classic example of lifting small to stay small. the only thing he is accomplishing is light conditioning of the muscle and getting a sweat. he isn't growing. maybe he is fine with that i have no idea, but i hope he isn't wondering why his gf has a wider chest than him and his gf isn't wondering why I go on the bench next to them and push 350.

 

[stevesmi]

and also to answer your question i hit the push split every 4-5 days typically. i try to hit the gym 6X per week. if i feel like shit i will miss a day. weekends are getting tough because its mackerel season and fishing is brutal then going to the gym... i actually get way more sore fishing then i do at the gym, fishing is tough!

 

[ChrisUlrich]

What is lifting small to stay small mean?

I do chest twice a week. I am just cautious of my shoulders. As long as my lifts are going up and my shoulders don't get to tight... I keep on the chest twice a week thing. Just know your body and track your lifts.

 

[stevesmi]

^^^ lifting small to stay small would be someone who doesn't push themselves and try to push heavier weight and improve their strength.

those are the guys you see at the gym who are twigs who stand in front of the mirror for 30 minutes doing curls with bad form and making weird faces.

 

[mattrag]

Great advice here from Stevsmi.
I tend to do a chest three time a week when I want growth. Power, speed, hypertrophy. I train all three rep ranges and modalities.
But you gotta keep pushing hard and aim for improvement. Beat the log book!

 

[PistolzAtDawn]

Yes great advice from everyone! And I'll try it all til I find what works for me. My cheat doesn't grow and the strength in my cheat is horrible. Like I said after 2 exercises it's like blown out. Idk if maybe I'm doing too much or not doing the right exercises in the right order. Idk. But I'll try all this advice and find something. Thanks to everyone