View Full Version : Cheat training more than once a week
Operator
05-20-12, 12:47 pm
Is it safe? Would I be over training? If I trained chest every other 2 days or so?
I guess only you will know whether your over training but it sounds like you would training it that frequently, also if you train chest more than your back it may cause your shoulders to roll forward (due to the strength of your chest) and lead your shoulders to b more susceptible to injuries which are never fun.
ChalkyPalms
05-20-12, 4:33 pm
I guess only you will know whether your over training but it sounds like you would training it that frequently, also if you train chest more than your back it may cause your shoulders to roll forward (due to the strength of your chest) and lead your shoulders to b more susceptible to injuries which are never fun.
Yeah man! This^^^. Let's just say you aren't over training, which most likely you will anyway depending on adequate cal intake and recovery. Your gonna cause crazy I'm imbalances if your not training everything equally which would lead to injury later
Is it safe? Would I be over training? If I trained chest every other 2 days or so?
I personally would very strongly advise against it. Get the job done in one session, hard and intense, and then give it the adequate time to rest and recover. That is the time in which you will be.
I'm guessing your chest is lagging. Post up your chest routine, the issue may lie there.
ChalkyPalms
05-20-12, 4:38 pm
If your chest is lagging, is it lagging strength or is it shape and size? If its Shape and size, thats an easy fix. Probably either like Joe J said, switch up routine? Could be form (over and under training the correct muscles which is a common mistake on chest day) or could be calorie intake
I've been training bis/ tris on Monday and chest/ front delts on Thursdays for a while. I tend to end up working my chest as a secondary group on Mondays anyway as I do close grip benching and weighted dips, along with skull crushers and rope cable extensions, (or whatever the hell they're called). I've found I get some overlap between groups, so have tried to work my 4 day routine around this, giving the maximum rest time between these days. I'd not work the same group directly twice within a seven day period though.
Operator
05-20-12, 11:42 pm
I personally would very strongly advise against it. Get the job done in one session, hard and intense, and then give it the adequate time to rest and recover. That is the time in which you will be.
I'm guessing your chest is lagging. Post up your chest routine, the issue may lie there.
Here is my chest routine:
*I do this once every 2 weeks*
Incline: 4 sets of 10x8x6x6
Flat: 4 sets of 10x8x8x6
Cable flies: 4x10+2 failures
Press machine: 4x10+2 failures
*Next 2 weeks*
Flat: 4 sets of 10x8x6x6
Incline: 4 sets of 10x8x6x6
DB flat press: 2 sets of 10
Machine flies: 4 sets of 10
I do pullovers on back days.
greatkeen
05-21-12, 3:04 am
Is it safe? Would I be over training? If I trained chest every other 2 days or so?
each body part can be trained twice a week with great success/progress....the major thing to adjust here would be volume per session - i,e # of exercises & sets per body part in each session.
and of course diet, rest etc has to be on spot.
Here is my chest routine:
*I do this once every 2 weeks*
Incline: 4 sets of 10x8x6x6
Flat: 4 sets of 10x8x8x6
Cable flies: 4x10+2 failures
Press machine: 4x10+2 failures
*Next 2 weeks*
Flat: 4 sets of 10x8x6x6
Incline: 4 sets of 10x8x6x6
DB flat press: 2 sets of 10
Machine flies: 4 sets of 10
I do pullovers on back days.
If you fancy it bro, I reckon drop the volume and up the intensity massively. Do slow and controlled reps and concentrate hard on the muscle that is working.
Do this routine once a week and see how you find it:
BB decline press: 2xwarmup, 1xfailure
DB incline press: 1xwarmup, 1xfailure
Flat fly: 1xfailure
Cable fly: 1xfailure
You may find that training in this HIT style suits you and helps your chest, no more to do but to find out my man.
zubda345
05-21-12, 1:31 pm
If you fancy it bro, I reckon drop the volume and up the intensity massively. Do slow and controlled reps and concentrate hard on the muscle that is working.
Do this routine once a week and see how you find it:
BB decline press: 2xwarmup, 1xfailure
DB incline press: 1xwarmup, 1xfailure
Flat fly: 1xfailure
Cable fly: 1xfailure
You may find that training in this HIT style suits you and helps your chest, no more to do but to find out my man.
I think his volume was good. and he could still increase him intensity on that, btw y the reps to failure? don't u think training to failure always have a-ve effect on the muscles?
I think his volume was good. and he could still increase him intensity on that, btw y the reps to failure? don't u think training to failure always have a-ve effect on the muscles?
sorry zub im gonna side with joe on this one a change in intensity and volume is always a good thing, experiment and find out what YOUR muscles react to.
Aggression
05-21-12, 2:03 pm
During my prep, I trained chest twice per week in the early part of my prep in an effort to bring it up. Here's what I usually did ..
Tuesday (Heavy chest day; reps 6-12)
- incline hs press 4 sets
- flat barbell press 4 sets
- incline db fly 4 sets
- cable crosses 4 sets
~16 sets total, heavy
Saturday (pump day; reps 10-12)
- fly; 3 sets
- machine press; 3 sets
I would typically hit chest AFTER the major body part on Saturday, OR hit chest for a quick 6 pump sets and then do abs/cardio, etc. The pump day was extremely light, not too intense. It was all about slow reps and pumping the area full of blood. In no way, shape or form was there any PR breaking, forced reps, drop sets, etc. It was just a day to fill the muscles will more blood. If you're going to train twice per week make sure you leave enough time in between sessions to optimally recover and make sure your nutrition is on point. Otherwise, it's a complete waste of time.
zubda345
05-22-12, 4:05 pm
sorry zub im gonna side with joe on this one a change in intensity and volume is always a good thing, experiment and find out what YOUR muscles react to.
Yes one has to find out what works for HIM/HER the best. but what I meant was that he could also have only made a change in intensity not in volume, gave it a run for some time and then thought of any thing else.
Another thing, don't you think that training to failure might, MIGHT, cause -ve effect in some situations?
zubda345
05-22-12, 4:10 pm
I would typically hit chest AFTER the major body part on Saturday, OR hit chest for a quick 6 pump sets and then do abs/cardio, etc. The pump day was extremely light, not too intense. It was all about slow reps and pumping the area full of blood. In no way, shape or form was there any PR breaking, forced reps, drop sets, etc. It was just a day to fill the muscles will more blood. If you're going to train twice per week make sure you leave enough time in between sessions to optimally recover and make sure your nutrition is on point. Otherwise, it's a complete waste of time.
That similar to something I wanna say on reps to failure and drop sets, etc. isn't it good to just train your bodypart like this and keep a great nutrition if we wanna progress. (but if someone want to train to failure, his diet should be solid and great and should be enough to meet his body's needs, otherwise it's a waste of time as Aggression said)
Yes one has to find out what works for HIM/HER the best. but what I meant was that he could also have only made a change in intensity not in volume, gave it a run for some time and then thought of any thing else.
Another thing, don't you think that training to failure might, MIGHT, cause -ve effect in some situations?
Increasing your intensity at this already high volume would in my opinion be a very very bad choice.
No, training to failure will not cause any issues if coupled with the correct amount of volume and rest.
Carrnage
05-22-12, 7:16 pm
Is it safe? Would I be over training? If I trained chest every other 2 days or so?
It depends on the following
*are you training to failure with forced negatives / drop sets?
*how much overall sets are you taking to failure?
*is your chest recovering fast?
*how much sets are you taking to failure on other workouts? (each workout will effect the next workout, regardless of bodypart.....CNS / Adrenal Glands get fatigued on a daily basis for a typical bodybuilder)
If your looking to bring up your chest, its usually a execution error. (pm me on that)
Or maybe you have no idea how your muscles grow bigger. Your muscles grow bigger via myofibrillar and sarcoplasm hypertrophy (a simple google search will do ya good on this!).
Maybe its coz your chest is a genetically weak body part for you... look into increasing the intensity and hitting reps to true failure and if you still find this does not work then altyer your diet so that your highest carb intake day is on your days when you train your weaker body parts (in this instance your chest), medium/ normal intake of carbs on days which you train your stronger bodyparts then low carb intake on rest and recovery days... Maybe also incoperate a cheat meal as well on your chest day to further boost calorie intake...
Pizzalamp
05-25-12, 2:17 pm
you can train your chest a few times a week
i usually train my chest 2-3 times a week-ill pick 1 exercise per workout
i like doing low dumbell incline presses
bottoms up 1 arm kettlebell floor press
pushups with chains on my back
pushups w/ a couple of 45lb plates on my back
or when we train outside, pushups w/ sandbags or a large rock on my back
dont get trapped by the bodybuilder split
train fullbody and enjoy the results