Author Topic: Over training chest?????? (Read 2456 times)

H82Lose · « **on:** August 09, 2006, 12:25:23 PM »

Alright, got a question for you guys...I just got a new workout partner who thinks we may be over training chest so i thought i would see what you guys thought and if you may have any thoughts or suggestions.

Flat Dumbell Press- 1 warm up set - 3x8-12
Superset Flat Barbell Press w/ Flat Dumbell Flys- 3x8-12
Incline Barbell Press- 3x8-12
Superset Incline Dumbell Press w/ Incline Dumbell Flys- 3x8-12
Superset Machine Flys w/ Weighted Pushups- 3x8-12
(All 3rd sets are done to failure)

A lot of the question comes in with the supersets and if this is too much. To me when actually doing it, it doesn't seem like it and it gives me a great pump and leaves me feeling good and sore for the next couple days. When working all other bodyparts I do not do as many sets, but I still get the same burn and pump which i am greatfully content with. Any thoughts or suggestions on this matter would be appreciated.

pumpster · « **Reply #1 on:** August 09, 2006, 12:34:58 PM »

A total of 10-12 sets for chest-add more intensity to less sets and you'll still get sore. You're repeating similar exercises, instead choose one per workout and use the other one another workout. For example, flat, incline or decline BB and DB presses are very close so no need to do both in the same workout, one or the other.

Keep with the exercises that you feel the most in the chest and either stick with them or rotate the others in some of the time.

Supersets: use them some of the time as a shock-do them for 4-6 weeks then stop, or do them every 2nd or 3rd workout. Some use supersets all the time, others find it too draining and use them some of the time only.

Also trying lying pulley flys. Great for size.

texasRUSH · « **Reply #2 on:** August 09, 2006, 12:41:43 PM »

is that once or twice a week? once a week it seems fine...

but twice a week would be over kill..i'd limit it to 8 or 9 total sets at the most each day you do chest like i do...
i used to do only 6 sets...but now i do 9 twice a week.

i'ts paying dividends...

not too long ago 315 for only 6 reps was my max working load...now i use 315 for sets of 10 for sets now.

H82Lose · « **Reply #3 on:** August 09, 2006, 12:53:10 PM »

I appreciate the respones fellas. I am currently doing this just once a week so it doesn't seem too bad. After I decide which of the excercises I seem to feel the most (dropping the others that are similar), should I up all the sets to failure? I just seem to really have a problem developing that pump when training chest. Should I rely on acheiving that feeling before I call it quits or is not that important in your opinion?

pumpster · « **Reply #4 on:** August 09, 2006, 04:05:32 PM »

IMO if you do a moderate number of sets in the 9-12 range, 3-4 sets per exercise, then twice a week would be more effective.

Find out which exercises give you the best feel, while also doing the following:

-Max 60 sec. rest between sets
-Moderate reps in the 8-12 range.
-Go to failure on all sets, then on one set per exercise get some help to go further, or do some additional rest-pause, cheat, partial or negative reps.

texasRUSH · « **Reply #5 on:** August 09, 2006, 04:32:21 PM »

twice a week do as many as you'd recommend doing once a week?

the advice you guys gave me what...a few months ago was that THAT was way too much...and you were right. So what's changed?

pumpster · « **Reply #6 on:** August 09, 2006, 04:36:40 PM »

I'm not a believer at all in once a week training. Some believe as i do that as long as you give your system 48-72 hours to recover, you can go again with the same routine. Another advantage of moderate 9-12 sets is that you aren't as worn out between workouts, but can hit the muscle just as hard as with higher sets if you increase the intensity.

Overload · « **Reply #7 on:** August 10, 2006, 07:06:50 AM »

Everyone is a little different but i have found the less sets i do with more frequency, the better gains. some chest days i only do 9-10 sets and then hit it hard again in 5 days.

Train by the way you feel...there is no perfect training split or routine. if you are making gains, stick with it. if you are stuck in a rut, change it up completely.

texasRUSH · « **Reply #8 on:** August 10, 2006, 07:50:07 AM »

i'm here with overload on this one...48-72 hours between workout days for chest and hit it again!

Listen to your body...it talks to you if you're smart enough to listen to it.

JPM · « **Reply #9 on:** August 10, 2006, 08:43:22 AM »

Flat or incline DB fly's are not the best pec exercises. They can be more effective if a set of fly's are done before, not after, a set of Benches , declines or inclines. This is the pre-exhause method. Even the regular bench & inclines are not prime pec builders. Declines should give better results for the pecs over these two other pressing exercises. You will get an outstanding pump from doing regular DB or cable flys but a pump may not suggested pure muscle growth. It just gives the illusion of that and does make one feel like their really accomplishing something. The same thing goes with feeling sore days after a workout. Pec decks (or simular machines where the point of resistence is on the elbows) is much more effective for pec development. Might try a set of pec decks immediately follower by a set of dips. Lean forward on the dips and try for a near full stretch. If not caring for dips than try declines. This is, if you still want to do SS's.

H82Lose and his Bud are taking the overkill approach to chest work. You would only need one SS combination, not the present three, in a single chest workout. . Three is self defeating if your idea is to gain muscle mass. But if you just want to get off spending time working on a great pump, than feel free to do so. SS's are designed for short cycles of training (3-4 week or so).

I might also suggest taking a week, or so, away from training of any kind. Come back to training with a refreshed and renewed attitudes about working out. And start with regular workouts for awhile. If finding the need for SS'ing later on (6 weeks), than you might be more selective in you choice and amount of SS cycles done.

Might try;

Dips...weighted
Incline DB presses
Pec decks

Two sets each exercise...8-12 reeps...at lease twice a week. Good Luck.

runnerbabe · « **Reply #10 on:** August 10, 2006, 10:39:33 AM »

I'll never understand the obsessive need for the average man to train and train and train chest... case in point....Before he met me and saw the light..(LOL)..my current workout partner did chest EVERY day (at the exclusion of anything else but cardio). Consequently. his core was really weak, and he almost took out his back since he was so unbalanced. Ooops!

I agree those posting/supporting two workouts a week--- hitting everything hard and varying the superset and exercises/sequences. At least for me, changing it up makes all the difference in gaining strength and keeping me motivated. A side note---many of the trainers in my gym tell me they do not support doing too many sets of both flat presses and inclines and declines in the same workout on a regular basis.

It pays to listen... but you need to test different things out-- then ultimately do what works best for your body, goals, and the amount of time available to train!

bmacsys · « **Reply #11 on:** August 10, 2006, 10:45:53 AM »

Quote from: runnerbabe on August 10, 2006, 10:39:33 AM

I'll never understand the obsessive need for the average man to train and train and train chest... case in point....Before he met me and saw the light..(LOL)..my current workout partner did chest EVERY day

Obviously this guy didn't have a clue. Who the f**k trains any body part every day? Did he ever hear the word "overtraining"?

runnerbabe · « **Reply #12 on:** August 10, 2006, 03:17:53 PM »

Quote from: bmacsys on August 10, 2006, 10:45:53 AM

Obviously this guy didn't have a clue. Who the f**k trains any body part every day? did he ever hear the word "overtraining"?

Obviously NOT--all I know is...he really did it... and BTW, ----get this--- for his real job he does construction with 8 hours of manual labor (aka an added upper body workout-- pre his gym one).

Takes all kinds...

bmacsys · « **Reply #13 on:** August 10, 2006, 05:13:43 PM »

Quote from: runnerbabe on August 10, 2006, 03:17:53 PM

Obviously NOT--all I know is...he really did it... and BTW, ----get this--- for his real job he does construction with 8 hours of manual labor (aka an added upper body workout-- pre his gym one).

Takes all kinds...

Is he a young dude?

Jr. Yates · « **Reply #14 on:** August 10, 2006, 06:09:42 PM »

I go stictly by feel for chest. sometimes 4,7 or 16 sets.

runnerbabe · « **Reply #15 on:** August 10, 2006, 08:07:14 PM »

Quote from: bmacsys on August 10, 2006, 05:13:43 PM

Is he a young dude?

Nope--

runnerbabe · « **Reply #16 on:** August 10, 2006, 08:10:53 PM »

Quote from: bmacsys on August 10, 2006, 05:13:43 PM

Is he a young dude?

What is young to you? LOL. I don't know his exact age, but do know he's got a few kids and therefore, in my book--is old enough to know better.... Enough said!

blondmusclhunk · « **Reply #17 on:** August 11, 2006, 11:45:06 AM »

Keep three good excercises for chest and maybe a finishing movement.

Here is my typical chest workout I also do tris on chest day. Once a week thats it! heavy! but don't neglect form.

Flat Bench:
Warm up
5 working sets getting usually 8 reps

Incline
No warmup
5 working sets and usually about 8 reps each

flat bench flyes:
1 warm up good stretch
4 working sets.

From workout to workout I may substitute the follwing every few months or 1.5 months for about a month

Flat dumbell press
Incline dumbell press
Incline dumbell flyes

From time to time ill do a finishing like cable flyes or weighted dips

JPM · « **Reply #18 on:** August 11, 2006, 04:11:46 PM »

RunnerBabe: For some reason a lot of men equate the male chest with being manly and virile (seeking sex). This in turn, on a primitive level, will attract women. Like the male rooster puffing out his chest, seeking a mate. Of course we all know that a roll of hundred dollar bills, flashed in a bar, in front of women, will do the same thing now-a-days. (getting sex)

Same thing could be said about the males arms. Muscular arms are supposed to indicate power. And again, trying to establish a manly & virile image (seeking sex). A man in charge. Of course we all know this to be a delusioned state of the male ego. The only thing that muscular arms will suggest is that he has two of them. One on the right side of his body. And one on the left side of his body.

Lat's also fall into this catalog of maleness. A flair of the lat's give a dominate image of size, control and sexual power.

If you have ever read The Naked Ape (Dennis..and other works) it may become clearer why people act as they do. So now we have a clue to why your training partner worked chest so much. And why thousands of average, skinny men will just do light pec's, arms and lat pull's exercises only, when they workout at home or a gym. Good Luck.

pobrecito · « **Reply #19 on:** August 11, 2006, 05:36:51 PM »

everyone makes training way more complex than it needs to be.....just do what ronnie does.

Flat, incline, and decline 2x per week. 1 workout is with dumbells, the other is with barbell. 3 sets per exercise with the final set being all out as heavy as you can go for 8-12 reps.

Your MAAAAaaaa · « **Reply #20 on:** August 12, 2006, 04:12:28 PM »

Quote from: bmacsys on August 10, 2006, 05:13:43 PM

Is he a young dude?

why does that intersest you? do you enjoy youngsters?

ta ta