Chest 3 times per week on steroids

[Irishlifting]

Hey,

Alright guys, so my chest is a bodypart which I wold like to increase in size. It will be my primary focus throughout my bulk (7 months left).

The cycle I will be running during this is test-e 500mg weekly for the full 12 weeks alongside 60mg of tbol at a kick starter for the first 6 weeks.

My chest will be trained 3 times per week over an 8 day split. Which looks like:

Day 1 - arms
Day 2 - chest and triceps
Day 3- back and biceps
Day 4 - rest
Day 5 - chest/shoulders
Day 6 - legs and forearms
Day 7 - chest and triceps
Day 8 - rest
Repeat

My chest routine looks like this:

Flat bench - 5 sets - 5 reps (strength training)
Incline smith machine - 4 sets - 10-12 reps
Incline dumbell bench - 4 sets - 10-12 reps
Flat dumbell bench - 3 sets - 10-12 reps
Hammer strength bench press machine - 3-4 sets - 12 reps
Cable flies (high to low) - 5 sets - 12-15 reps Superset with Incline bench flies - 5 sets - 12-15 reps
Dip machine - 3-4 sets - 10-14 reps

In almost every set I am struggling to reach the rep ranges I have stated above therefore I'm not getting the reps with ease and having a shitty workout. I am also a firm believer in controlled quality reps even if the weight lifted will be lowered as this will come with better results, I hope.

So guys should my chest grow quite significantly on the routine stated above on my cycle?

Thanks everyone. I may upload a chest picture if anyone wishes to see then follow it up with a picture at the end of my cycle, end of my bulk then once again after my cut for those wishing to see my results from this.

 

[Perrin Aybara]

I've hit many bodypart 3-4x/week natty and enhanced, it works great. That split seems to neglect legs pretty badly though.

 

[Irishlifting]

I've hit many bodypart 3-4x/week natty and enhanced, it works great. That split seems to neglect legs pretty badly though.

Great to hear bro. Looking to add on some size to these pecs.

Yeah I'll be hitting back, legs and shoulders once every 8 days. My legs are pretty big for my size and I wouldn't mind keeping them this size for another while until the rest of my body catches up.

 

[rutman]

What makes your chest grow isn't an increase in training frequency, it's the rest and nutrition between the training sessions.

Train chest 2 days per week MAX. One heavy day.....one light " pump" day is plenty for substantial growth.




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[Tmisatix]

Op just do something like a push pull legs push pull legs rest repeat. Perfect frequency and it enables you to balance volume days and intensity days

 

[Dema]

Hey,

Alright guys, so my chest is a bodypart which I wold like to increase in size. It will be my primary focus throughout my bulk (7 months left).

The cycle I will be running during this is test-e 500mg weekly for the full 12 weeks alongside 60mg of tbol at a kick starter for the first 6 weeks.

My chest will be trained 3 times per week over an 8 day split. Which looks like:

Day 1 - arms
Day 2 - chest and triceps
Day 3- back and biceps
Day 4 - rest
Day 5 - chest/shoulders
Day 6 - legs and forearms
Day 7 - chest and triceps
Day 8 - rest
Repeat

My chest routine looks like this:

Flat bench - 5 sets - 5 reps (strength training)
Incline smith machine - 4 sets - 10-12 reps
Incline dumbell bench - 4 sets - 10-12 reps
Flat dumbell bench - 3 sets - 10-12 reps
Hammer strength bench press machine - 3-4 sets - 12 reps
Cable flies (high to low) - 5 sets - 12-15 reps Superset with Incline bench flies - 5 sets - 12-15 reps
Dip machine - 3-4 sets - 10-14 reps

In almost every set I am struggling to reach the rep ranges I have stated above therefore I'm not getting the reps with ease and having a shitty workout. I am also a firm believer in controlled quality reps even if the weight lifted will be lowered as this will come with better results, I hope.

So guys should my chest grow quite significantly on the routine stated above on my cycle?

Thanks everyone. I may upload a chest picture if anyone wishes to see then follow it up with a picture at the end of my cycle, end of my bulk then once again after my cut for those wishing to see my results from this.

Your gonna spend a whole day doing arms then the next two days doing more arms?
Throw some legs in there bro.
Day 1 legs
Day 2 chest
Day 3 back
Day 4 rest
Day 5 chest
Day 6 legs
Day 7 chest
Day 8 rest

 

[weighted chinup]

Let me preface this by saying you can't implement high frequency training in a haphazard way, it needs to be periodized, carefully designed, and volume requirements need to be handled in a calculated way or you will regress or not be successful.

Higher frequency is beneficial for growth, I actually believe that increased frequency is so beneficial a lifter can scale back weekly volume a little bit in order to alleviate the workload of the high frequency training and still see better results for hypertrophy.

One reason is very simple - MPS. MPS will stay constantly elevated throughout the training cycle if frequency is high. MPS isn't the only consideration for growth, but it is one, and it highlights just one reason why high frequency is so damn good.

I have yet to see one hypertrophy oriented lifter who increased training frequency in a planned and carefully calculated way tell me they weren't getting better results.

But your implementation is very bad OP. It will almost certainly cause you to stagnate and eventually regress in very short order.

Herein lies why high frequency in itself when implemented properly can fix shitty training habits. You shouldn't be training with the same intensity / % of 1rm every time if you use high frequency, you need to find a way to change intensity and volume requirements to drive progress otherwise you are just doing linear progression which is only acceptable for beginners or guys who are okay with letting the gear do the work.

You need to periodize training.

There are different ways to handle this - you can change the intensity and volume requirements on a weekly basis such as a linear approach or you can do it daily in a non-linear manner. I prefer daily and in a wave like pattern.

You also need to trim exercise selection - you can't do all those extra lifts if frequency is high.

You also need to handle loading in a calculated way so it's sustainable. I use INOL #'s w/ a prilepins chart when designing routines as well as personal experience from myself and others since I use a non-conventional lift selection.

This is what chest 3x per week would look like in a carefully calculated manner:

Session 1:
Flat Barbell Bench Press 3x8 @ 80%

Session 2:
Flat Barbell Bench Press 3x5 @ 85%

Session 3:
Flat Barbell Bench Press 3x10 @ 75%

Deload:

1 week off after completing 4 weeks

All you really need to do. If you're going to add another lift I would recommend doing it on a separate day so you would actually be hitting chest even more but you have a day between lifts so you will perform better.

Also, you need to increase frequency on other movements. Seriously, doing legs once every 8 days is not good. Whatever gains you make from that low frequency will be the drugs doing all the work, not your training.

 

[weighted chinup]

You also need to understand fatigue and how it affects fitness - because you need fatigue in the intermediate and advanced stages as a variable, but if you've always been doing a low frequency linear progression approach to training, it will be foreign and not something you're used to. You'll need to get acclimated to being in a fatigued state towards the very end of your training cycle before deload or dissipation and eventually you will need to learn how much intensifying is optimal for you before dissipating fatigue / deloading. Everyone has a different recovery capacity, some people can handle a disgusting amount of work before they regress, others are more sensitive to loading.

 

[Dublin man]

Hey,

Alright guys, so my chest is a bodypart which I wold like to increase in size. It will be my primary focus throughout my bulk (7 months left).

The cycle I will be running during this is test-e 500mg weekly for the full 12 weeks alongside 60mg of tbol at a kick starter for the first 6 weeks.

My chest will be trained 3 times per week over an 8 day split. Which looks like:

Day 1 - arms
Day 2 - chest and triceps
Day 3- back and biceps
Day 4 - rest
Day 5 - chest/shoulders
Day 6 - legs and forearms
Day 7 - chest and triceps
Day 8 - rest
Repeat

My chest routine looks like this:

Flat bench - 5 sets - 5 reps (strength training)
Incline smith machine - 4 sets - 10-12 reps
Incline dumbell bench - 4 sets - 10-12 reps
Flat dumbell bench - 3 sets - 10-12 reps
Hammer strength bench press machine - 3-4 sets - 12 reps
Cable flies (high to low) - 5 sets - 12-15 reps Superset with Incline bench flies - 5 sets - 12-15 reps
Dip machine - 3-4 sets - 10-14 reps

In almost every set I am struggling to reach the rep ranges I have stated above therefore I'm not getting the reps with ease and having a shitty workout. I am also a firm believer in controlled quality reps even if the weight lifted will be lowered as this will come with better results, I hope.

So guys should my chest grow quite significantly on the routine stated above on my cycle?

Thanks everyone. I may upload a chest picture if anyone wishes to see then follow it up with a picture at the end of my cycle, end of my bulk then once again after my cut for those wishing to see my results from this.

My triceps wore lagging until I hit it 3 times a week I did Heavy one day morterate weights 2nd and high reps on the 3rd and after around 5/6 I seen a big difference

 

[Irishlifting]

Thanks everyone for all the replies, it's greatly appreciated.

It's alot of information which I will take on board to fix my routine and my training split if it will give me optimum results.

Thanks again guys, happy lifting!

 

[Skull]

Let me preface this by saying you can't implement high frequency training in a haphazard way, it needs to be periodized, carefully designed, and volume requirements need to be handled in a calculated way or you will regress or not be successful.

Higher frequency is beneficial for growth, I actually believe that increased frequency is so beneficial a lifter can scale back weekly volume a little bit in order to alleviate the workload of the high frequency training and still see better results for hypertrophy.

One reason is very simple - MPS. MPS will stay constantly elevated throughout the training cycle if frequency is high. MPS isn't the only consideration for growth, but it is one, and it highlights just one reason why high frequency is so damn good.

I have yet to see one hypertrophy oriented lifter who increased training frequency in a planned and carefully calculated way tell me they weren't getting better results.

But your implementation is very bad OP. It will almost certainly cause you to stagnate and eventually regress in very short order.

Herein lies why high frequency in itself when implemented properly can fix shitty training habits. You shouldn't be training with the same intensity / % of 1rm every time if you use high frequency, you need to find a way to change intensity and volume requirements to drive progress otherwise you are just doing linear progression which is only acceptable for beginners or guys who are okay with letting the gear do the work.

You need to periodize training.

There are different ways to handle this - you can change the intensity and volume requirements on a weekly basis such as a linear approach or you can do it daily in a non-linear manner. I prefer daily and in a wave like pattern.

You also need to trim exercise selection - you can't do all those extra lifts if frequency is high.

You also need to handle loading in a calculated way so it's sustainable. I use INOL #'s w/ a prilepins chart when designing routines as well as personal experience from myself and others since I use a non-conventional lift selection.

This is what chest 3x per week would look like in a carefully calculated manner:

Session 1:
Flat Barbell Bench Press 3x8 @ 80%

Session 2:
Flat Barbell Bench Press 3x5 @ 85%

Session 3:
Flat Barbell Bench Press 3x10 @ 75%

Deload:

1 week off after completing 4 weeks

All you really need to do. If you're going to add another lift I would recommend doing it on a separate day so you would actually be hitting chest even more but you have a day between lifts so you will perform better.

Also, you need to increase frequency on other movements. Seriously, doing legs once every 8 days is not good. Whatever gains you make from that low frequency will be the drugs doing all the work, not your training.

You also need to understand fatigue and how it affects fitness - because you need fatigue in the intermediate and advanced stages as a variable, but if you've always been doing a low frequency linear progression approach to training, it will be foreign and not something you're used to. You'll need to get acclimated to being in a fatigued state towards the very end of your training cycle before deload or dissipation and eventually you will need to learn how much intensifying is optimal for you before dissipating fatigue / deloading. Everyone has a different recovery capacity, some people can handle a disgusting amount of work before they regress, others are more sensitive to loading.

Damn well put WC. Man the knowledge that comes outta you is amazing. Thanks for helping out an guiding so many of us on our weightlifting journeys brotha! Always enjoy reading your post bro. Keep em comin an well keep on learnin

 

[Dimentio]

My legs are pretty big for my size and I wouldn't mind keeping them this size for another while until the rest of my body catches up.

Said no one ever...

 

[WannaBeBIG]

set sail for fail.

 

[weighted chinup]

It's alot of information which I will take on board to fix my routine and my training split if it will give me optimum results.

Simple guide to high-frequency training for bodybuilding

 

[drippie]

Routines are so weak. I hate having a schedule to go on.

If chest is weak simply crush chest every day it is good to go. Do chest one day, if its ready the next day, do it again. If its not ready, wait a day. If its still sore for 2 days, well you get the gist.

My legs have been way behind for years. Lately I've been crushing them everyday they can take it, very happy with the results.

Same with reps and sets. How do you know if you are having an amazing day or an off day? Sometimes I can train for hours, sometimes my body says Im done after 45 mins. Never count, just pick up the weights and crush them till you want to puke.