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What do u think of my chest routine!


zwarrior99
(@zwarrior99)
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Flat barbell press 3x6-8
Incline dumbell presses 2x6
Decline barbell press 2x6

Heavy and to failure all of them. tell me what you think comment, criticize, praise.....


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Titaniumspine
(@titaniumspine)
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I'm assuming you warm up first. Doing 6 reps to failure, heavy, right off, is not smart and asking for trouble.....

What are your goals with that routine? If it's mass, I'd up the reps to the 8 to 12 range, increase intensity...... how much rest per set? Keep it 30 to 60 seconds, not 3 minutes etc..... I'm a firm believer in picking a mass builder, and then one or two finishing moves.....


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zwarrior99
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I dont wait x amount of time between sets i go by what my body tells me. Its packing on mass. I have gained tremoundous strength with this rountine i gained as much as 20 lbs on my bench since my last work out! And the +20lbs were for about 9 reps. And when i saw failure i can usually pump out bit more than 4-6 about 9. I warm up a little stretching a few pushups. Ohh and what do you think would be a great workout to follow up on this same week to it. I trained today the chest planning on doing it on saturday. Ohh mass is my goal.


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Titaniumspine
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Well, if mass is your goal you want to tear down and rebuild every week...... The quickest way to do that is high intensity.... the faster you can tear down the muscle, the quicker/ more productive the workout..... You are good in that you aren't overdoing it....... If it is working for you the way it is, then fine..... leave it that way.........

Otherwise..... I don't know exactly what you use to guage rest period.... What would be good for a powerlifter, would not be good for a body builder..... each will "listen to what their body is telling them"...... If you are resting minutes, until you feel the lactic acid burn is gone, and you are fully energized, then that is more geared toward power, where you are going for maximal muscle contraction each set, not hypertrophy........ So you do what you will......

As for your warm up.... a little stretching, a few pushups.... not sure if I should take that literally...... Warm up is very important... you should begin your warm up before you stretch... you don't want to stretch a cold muscle.... 5 minutes on the treadmill is a good start, just a brisk walk to get the blood flowing..... Personally, I then do a quick set of 20 reps with the bar.... that's right, the bar...... no plates.... focus is on form and just to make sure the blood is pumping into the muscle..... THEN, I do a little stretching..... then I add some decent wait and do a couple quick reps and stretch..... and work my way into my working weight...... STRETCH IN BETWEEN SETS........


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NO CARRIER
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TS is trying to help you man.. and providing solid advice. I even agree with the warmup with just the bar and focusing on form. I do that as well... it's important to make sure your isolating the right muslces. Also, high weight / low rep is important. As for going up 20LBS since your last workout... congratulations, BUT --- if you keep moving at that rate, your muscle will tear soon. Too much, too quick.

NC


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zwarrior99
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i didnt mean to offend him. i know he was helping srry if i sounded like that. Thanks for the warm up guys ehh can u help with the weight though lets see last chest workout i did 180 X 11 reps. And then yesterday i did 200 X 9. whats a good weight to warm up with?


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Titaniumspine
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You did sound a little bitchy, but I let it roll off and assumed I was reading into it too much, which it sounds like I was... that's why I continued to try and help.....

As for the warm up.... Well, if I were doing 4 sets of flat bench for 10 reps with say 200 lbs, I'd do the bar for 20, then 135x 3-5, then 185 x 2 or 3, just to get the muscles used to the weight. You really don't use all that much energy doing it, and your goal is for mass, not max rep, so you shouldn't have to worry about using a little of your energy......


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zwarrior99
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well any comments on my leg work out today:

squats 2X6-8
leg extensions 2X6-8
leg curls 1X8

same as chest extreme weight all to failure..... and i am going to warm up today thanks titanium & ......, warming up on the leg press though.....


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Titaniumspine
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Yeah, definitely hit the treadmill before doing legs..... get the blood flowing......

I think you are undertraining your legs... I would actually try higher reps... I posted a good leg routine earlier, so run a search for squats or extensions or something....... You'd be amazed at what 4 sets of 20 reps of squats with 60 seconds rest in between will do........

It's rare that I say undertraining, but think about your legs. They are huge muscle groups. Your legs make up half your body.... you are doing less sets than chest. I'd recommend more than average sets for legs, and back...... It takes more work to tear them down like it would a small muscle like the bicep.......

I'd also hit the leg extensions, then the ham curls, THEN squats, then stiff legged deads...... If you want, you can put leg press in after squats.......


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