I've been doing it once per week but I think I want to increase it to twice. I have heard mixed reviews on working it more than once per week. What do you guys do? Feels like bulking season is almost over, not much time for gains left.
How often do you work chest per week?
- Thread starter dc007
- Start date
I would up it to twice. I would do every body part twice or even 3x a week if you can handle it.
Just make sure you get warmed up nice and don't do too much. You hit chest twice a week, all you might need to do each day is bench press and maybe 1 more movement. I was hitting chest 2x/week and seeing nice gains but then I started to develop a pec tear. Haven't been able to do anything for a month and counting. I was doing bench, dips and pec flys. When I go back I will just do bench and dips, and not start my workout with chest (cold) like I used to do. But I put like 30lb on my bench in 4 months which is damn good for me.
Just make sure you get warmed up nice and don't do too much. You hit chest twice a week, all you might need to do each day is bench press and maybe 1 more movement. I was hitting chest 2x/week and seeing nice gains but then I started to develop a pec tear. Haven't been able to do anything for a month and counting. I was doing bench, dips and pec flys. When I go back I will just do bench and dips, and not start my workout with chest (cold) like I used to do. But I put like 30lb on my bench in 4 months which is damn good for me.
Diondon
Thanks to the lawyers uh, I marbled the foyer
Once a week at the gym and do pushups couple of days a week at home.
Uncle Trill
Hendrix 3:16
This. Aint got time to hit it twice a week. Might fukk around and do a couple of sets of wide grip bench press to warm down on my shoulder/back day though.
How many exercises/sets for chest do u do each of those days?
Full chest day:
Warm-up: Flys (Machine)
Incline bench press (Dumbbells)
Decline bench press
Alternating dumbbell press (flat bench)
Cable crossovers
Incline press (Hammer Strength machine)
Medicine Ball push ups
Incline flys
Chest/Shoulder Day
Warm-up: Flys (Machine)
Flat bench Dumbbell press
Flat bench flys (if I'm feeling good after shoulder workout)
Did you go heavy on chest both days or did you have a split (heavy day/volume day)
; Cause I thought about doing this, but since I do a good amount of volume on my solo chest day I don't wanna go too hard. The last thing I wanna do is get hurt.I do an upper/lower body split with hyper and power days. So I would do chest, back and shoulders on the same day twice a week and then legs twice a week. My movements for chest were flat bench, which on power day I would do heavy (~4-5 reps/set with BB), and then hyper day I would do light (10-12 reps/set with DBs), and then dips and pec flys for accessory work. I was seeing nice gains but like I said I think I was doing too much, and not warming up enough. Going forward I am just gonna do 2 movements each trip... flat bench and then I will switch back and forth with dips and pec flys. Volume is good but you have to balance it with recovery and preventing injury.... I feel like I could grow just doing 1 movement for each body part and just progressing but I'm not quite ready to try that yet. U dont need that much volume though. Better to have less volume more times a week than do a lot in one day and then wait a week to jump back into it.Did you go heavy on chest both days or did you have a split (heavy day/volume day)
Interesting
, I've gotten pretty good gains switching to a heavy volume and strength (one day), versus multiple days, but what i was doing isn't an apples to apples comparison though. That's the only thing that has me worried to try something similar to PHAT.
I would try it but just cut down volume a lot. Instead of your 5-6 movements just try 2-3. If u can recover to where u are doing each bodypart twice only doing them once is throwing gains away. You probably only need like 2 days to recover.Interesting
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Mr. Somebody
Friend Of A Friend
I do 25 pushups every hour at work.
Teko
All Star
Twice a week: high volume.
Monday + Thursday: 10 reps x 10 sets of any major bench exercise. Used to do 3 heavy sets per day but my triceps were getting too big for my clothes
Monday + Thursday: 10 reps x 10 sets of any major bench exercise. Used to do 3 heavy sets per day but my triceps were getting too big for my clothes