Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: lilwoday09smb on December 23, 2006, 12:28:42 PM
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so i started a new program for the winter months after reading over some post and opinions by people like JPM i decided to do a simple split, however im having 1 problem i never feel like im fully working my chest. tell me what you guys think
day 1/4
bench press 3 x 6-4
cling and press 3 x 6-4
weighted dips 3 x 6-4
lying extensions behind the head 3 x 6-4
shrugs 3 x 6-4
leg raises 3 x 15
crunches 3 x 25
day 2/5
squats 3 x 8-6
deadlifts 3 x 6-4
chins 3 x 6-4
bb rows curl grip 3 x 6-4
bb curls 3 x 6-4
i do cardio 2 times a week 2 mile run and punching bag for 5-6 rounds just to keep heart rate up
calf raises 3 x 8-6
hyperextensions 3 x 10
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if you dont feel you work your chest you might need to check your technique, or change to dumbbells instead, or lower weights to 'feel' the muscle
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I would lower the weight and increase the reps. Unless your switching your routine to the lower rep range, then just get a spotter and do some forced reps.
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You want strictly size and mass you should be doing your sets within the 10-12 rep range.
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I agree with the previous two guys. Research has proven that your ideal hypertrophy range is 12 reps with the last two in the set being a struggle to complete (Forced reps). I have applied this principle to my own training with great results. The 6 rep range is great for strength but for putting on some serious mass you have to get a good pump. That's the 12 rep range. Good Luck!
Buff
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Not to split hairs but the optimal rep range is 8-12.
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Sorry meant to say up to 12 reps...
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Be careful on your joints with 4-6. The lower the reps, the more pressure on your joints, so you need to take every precaution.
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Not to split hairs but the optimal rep range is 8-12.
Well for me it's 10-12. ;)
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I would suggest going heavy. once a week not twice. Ive always done each muscle once a week and it works for me. The twice a week thing isnt long enough rest for the muscle to grow. Try it for awhile and see.
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Well for me it's 10-12. ;)
I totally agree with you on that. Every time I post on here someone has to find some nit-picky thing wrong with what I said, even though I'm a national level bodybuilding competitor and I obviously know what I'm talking about. I sometimes use the 12 12 10 8 scenario when training but very seldom use the 8 reps range. Only if I'm feeling like a wuss...and sometimes I do...
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I totally agree with you on that. Every time I post on here someone has to find some nit-picky [sic-chick] thing wrong with what I said, even though I'm a national level bodybuilding competitor and I obviously know what I'm talking about.
Then you obviously recognize that there isn't just "One True Path for All, Forever and Ever, Amen."
Not too nitpicky, I hope. ;D