Critique my Chest Workout PLEASE!!!

[dareelbullet]

Chest​

Flat - 1,2,3,4,5,6,7,8,9,10 each time adding weight. The first four sets are for warm up.
Flye - 1, 2, 3 adding weight each time
Decline - 1, 2, 3 each time adding weight
Incline - 1, 2, 3 each time adding weight.

 

[IanMac]

Sorry not understanding your post there, bro.
Could you please be more specific as to the number of sets and number of reps and weight per set? Then you'll probably get more replies and help.

Sorry if I'm not seeing it, not the sharpest pencil in the box.

 

[dennis]

?????

 

[dfreak]

Yeah what's this 1 2 -10 stuff? And 123??

 

[dareelbullet]

Sorry about that.

Flat Bench
Set 1 - Warm up
Set 2 - Warm up
Set 3 - 15 reps
Set 4 - 8-10 reps
Set 5 - 6-8 reps
Set 6 - 3-4 reps
Set 7 - 3-4 reps
Set 8 - 6-8 reps
Set 9 - 8-10
Set 10 - 8-10

Decline
Set 1 - 8-10 reps
Set 2 - 8-10 reps
Set 3 - 8-10 reps

Flye
Set 1 - 8-10 reps
Set 2 - 8-10 reps
Set 3 - 8-10 reps

Incline
Set 1 - 8-10 reps
Set 2 - 8-10 reps
Set 3 - 8-10 reps

 

[IanMac]

In just your flat bench alone you've got something like 60 reps in working sets, then everything else.

You asked for opinions and in mine you're probably over training.

In the training forum, where this is, there is a sticky by AnimalMass on Dual Factor Hypertrophy Training, another posted by Bob Smith on the 5x5. Read those carefully.

Peace,
Ian

 

[dennis]

Yes, In my opinion you are over training..too many sets bro.I do like the pyramid routine though for gaining strength.That routine for me looks like this : Keep in mind you are adding weight the first half of sets then subtracting weight last half.
Flat BB bench : 12,10,8,6,4,2,..4,6,8,10,12.
Tri push downs: 12,10,8,6
Brain crushers : 10,8,6,4
Get out of the gym and eat !

 

[cbrmarc]

I don't buy into overtraining, but you're doing too many useless sets. If you drive a nail into a piece of wood with one good strike, hitting it anymore would just damage the wood...IMO

 

[Reinheart]

I can't comment on your routine if I haven't seen what your chest looks like but everyone should prioritize their upper pecs, then the middle pecs and finally close the training session with some dips.

Incline Bench Presses: 4/6 sets of 6-12 reps
Flat Bench Barbell Presses: 4 sets of 6-12 reps
Flat/Incline Bench Dumbbell Flyes: 4 sets of 6-12 reps
Dips: 4 sets of 6-12 reps

You can always use dumbbells for pressing movements instead of barbells.

 

[someanddone]

I don't buy into overtraining, but you're doing too many useless sets. If you drive a nail into a piece of wood with one good strike, hitting it anymore would just damage the wood...IMO

Are you implying that overtraining is a myth?

And the point of bodybuilding and powerlifting is to damage the muscle, therefore necessitating repair, and therefore growth. So why would you want to hit the nail one time and not cause any micro-damage? The idea is to find the fine line between effective micro-damage and overtraining.

 

[dareelbullet]

Read alot of the feedback and I think its all great. I will for sure take it all and try it. This board is the best.

 

[dennis]

Looking good bro ! What are your stats?

 

[dareelbullet]

6'5" 230. 33 yrs old. am trying to get to 250 but seems like it will never happen.

 

[dennis]

6'5" 230. 33 yrs old. am trying to get to 250 but seems like it will never happen.

It will easily happen ,stay positive.You have a super base.Your height puts you at a slight disavantage but your age will be a plus.Why dont you discuss your diet with us guy's and lets get some pounds on you !

 

[dareelbullet]

It will easily happen ,stay positive.You have a super base.Your height puts you at a slight disavantage but your age will be a plus.Why dont you discuss your diet with us guy's and lets get some pounds on you !

I will do that. I will keep a journal for a week and then post it.