try this for chest

[type0negative]

i do chest 2 times 1 week and than 1 time the next week and so on. it seems that i couldnt hurt my actuall chest muscle to the point where it was a good hurt.you know muscle soreness for a day or 2 after. i found out by accadent and a dare that by benching a lighter weight to the point of complete failier for around 20 reps to actully give me personally muscle soreness. i believe it works but should only be done 1 time a month at your 3rd set. just my personnal experience. if your stuck like i was 3 months ago at a max weight, try this.in my case i did 225 for 20.

 

[frorider6]

Interesting theory. I'd like to hear other opinions about it.

 

[The Shadow]

i do chest 2 times 1 week and than 1 time the next week and so on. it seems that i couldnt hurt my actuall chest muscle to the point where it was a good hurt.you know muscle soreness for a day or 2 after. i found out by accadent and a dare that by benching a lighter weight to the point of complete failier for around 20 reps to actully give me personally muscle soreness. i believe it works but should only be done 1 time a month at your 3rd set. just my personnal experience. if your stuck like i was 3 months ago at a max weight, try this.in my case i did 225 for 20.

...any exercise to true failure will generally cause soreness.

I did 315 for 11 last nite and I can barely move today.

 

[FatChops]

When your "ON" should you hit chest twice a week cause I have been crushing chest just once a wk and i get sore for like 4 days.
here is my splits:
Mon: legs
Tues: off
Wed: chest/triceps
Thurs: back/biceps/forearms/calves
fridayff
Sat: delts/tri's/bi's/forearms/calves

My question is should I be hitting chest twice a week?

 

[The Shadow]

I train once per week for size.

Twice per week for strength

 

[type0negative]

the point of this that i learned is i usually never go over 12 reps.i usually do 6 to 10.i work my way up to 315 by doing 225 for 10 on my 3 set.i never in my life have done more that 12 of that weight until the other day.im tellin you i was sore and i think thats what your after if you rest that muscle for 4 or 5 days.