Incline, decline, and flat all in one day?

[Sentinel]

Originally posted by: FleshLight
Am I supposed to do all 3 in the same day or alternate between 2 of them?

I usually do
4x6 Flat
3x6 Inc
3x6 Dec
3x10 Flyes

Don't need to do flys and incline, work the same thing. Alternate them.

3 (to 5) x 10 x each exercise = maximum benefit.

 

[Doboji]

I just did all 3 about 30 mins ago...

 

[SirChadwick]

Originally posted by: Nebor

Originally posted by: Amused

Originally posted by: Nebor

I've trained the same way for a long time. The hardest part about it is the other guys at the gym looking at you funny when you just do one set.

Good advice though.

Well, I don't usually do just one set because it takes total concentration and a level of intensity I cannot always reach. I do 2-3 sets, with the first set a bit lighter to focus on form and get a feel for the next heavier set. I'll do 3 sets when I feel the first two did not reach the level of intensity I wanted.

But yeah, I get strange looks too from guys when I do 2 sets with a long break in between.

For newbies though, I always suggest a bit higher reps and 3 sets. They should do this until they gain good habits and perfect form. Good form is what it's all about. Without it you'll go no where, or worse, end up hurt.

I typically do 1 or 2 practice reps with a lower weight to get in form. That also draws strange looks from the others.

Definitely agree that if you're new and don't have a good grip on form, more reps with lighter weights will give you a chance to develop your form rather than trying to pound something out real fast with high weight.

Ignore the strange looks you get from all the roidheads at the gym. They're just staring at you admiring your build and wish they were lucky enough to look just like you w/out the juice.

 

[Red Dawn]

Originally posted by: Amused

Originally posted by: Red Dawn

Originally posted by: Amused
.

You can also drop the flies. Isolation exercises are pointless.

.

Tget wirk great for me, Instead of doing them with my wrist inwards though I do them with my wrist facing out (towards my feet) I onlu use 60lbs dumbells and I can really feel them work my chest, more so than my shoulders.

If your shoulders are getting a lot of work when you bench, you may want to reexamine your form.

Eh, I have a bad left shoulder so any bench, especially with dumbells, does affect it somewhat. That said I did intially injure my shoulder using bad form, more to the point trying to do one more rep when I should have just stopped because I was fatigued.

 

[mrizvi66]

Originally posted by: Alienwho
I do all 3 in one day. I start with incline, go bench, then decline.

FTW...

 

[oddyager]

Originally posted by: SirChadwick

Originally posted by: Nebor

Originally posted by: Amused

Originally posted by: Nebor

I've trained the same way for a long time. The hardest part about it is the other guys at the gym looking at you funny when you just do one set.

Good advice though.

Well, I don't usually do just one set because it takes total concentration and a level of intensity I cannot always reach. I do 2-3 sets, with the first set a bit lighter to focus on form and get a feel for the next heavier set. I'll do 3 sets when I feel the first two did not reach the level of intensity I wanted.

But yeah, I get strange looks too from guys when I do 2 sets with a long break in between.

For newbies though, I always suggest a bit higher reps and 3 sets. They should do this until they gain good habits and perfect form. Good form is what it's all about. Without it you'll go no where, or worse, end up hurt.

I typically do 1 or 2 practice reps with a lower weight to get in form. That also draws strange looks from the others.

Definitely agree that if you're new and don't have a good grip on form, more reps with lighter weights will give you a chance to develop your form rather than trying to pound something out real fast with high weight.

Ignore the strange looks you get from all the roidheads at the gym. They're just staring at you admiring your build and wish they were lucky enough to look just like you w/out the juice.

What he said. I typically warm up with a plate on both sides before I start my routine. Nothing wrong with that.

 

[Amused]

Originally posted by: Red Dawn

Originally posted by: Amused

Originally posted by: Red Dawn

Originally posted by: Amused
.

You can also drop the flies. Isolation exercises are pointless.

.

Tget wirk great for me, Instead of doing them with my wrist inwards though I do them with my wrist facing out (towards my feet) I onlu use 60lbs dumbells and I can really feel them work my chest, more so than my shoulders.

If your shoulders are getting a lot of work when you bench, you may want to reexamine your form.

Eh, I have a bad left shoulder so any bench, especially with dumbells, does affect it somewhat. That said I did intially injure my shoulder using bad form, more to the point trying to do one more rep when I should have just stopped because I was fatigued.

Ah, I see. Well, if you can't give the bench everything you've got, I guess flies are a good idea for you.

 

[Doboji]

Originally posted by: oddyager

Originally posted by: SirChadwick

Originally posted by: Nebor

Originally posted by: Amused

Originally posted by: Nebor

I've trained the same way for a long time. The hardest part about it is the other guys at the gym looking at you funny when you just do one set.

Good advice though.

Well, I don't usually do just one set because it takes total concentration and a level of intensity I cannot always reach. I do 2-3 sets, with the first set a bit lighter to focus on form and get a feel for the next heavier set. I'll do 3 sets when I feel the first two did not reach the level of intensity I wanted.

But yeah, I get strange looks too from guys when I do 2 sets with a long break in between.

For newbies though, I always suggest a bit higher reps and 3 sets. They should do this until they gain good habits and perfect form. Good form is what it's all about. Without it you'll go no where, or worse, end up hurt.

I typically do 1 or 2 practice reps with a lower weight to get in form. That also draws strange looks from the others.

Definitely agree that if you're new and don't have a good grip on form, more reps with lighter weights will give you a chance to develop your form rather than trying to pound something out real fast with high weight.

Ignore the strange looks you get from all the roidheads at the gym. They're just staring at you admiring your build and wish they were lucky enough to look just like you w/out the juice.

What he said. I typically warm up with a plate on both sides before I start my routine. Nothing wrong with that.

It's tough to stick to that... I'm going through a bit of that myself right now. For the first time, I'm not training for pure strength performance... I'm just trying to get fit and healthy... but the urge is there to show off.

 

[Red Dawn]

Originally posted by: Amused

Originally posted by: Red Dawn

Originally posted by: Amused

Originally posted by: Red Dawn

Originally posted by: Amused
.

You can also drop the flies. Isolation exercises are pointless.

.

Tget wirk great for me, Instead of doing them with my wrist inwards though I do them with my wrist facing out (towards my feet) I onlu use 60lbs dumbells and I can really feel them work my chest, more so than my shoulders.

If your shoulders are getting a lot of work when you bench, you may want to reexamine your form.

Eh, I have a bad left shoulder so any bench, especially with dumbells, does affect it somewhat. That said I did intially injure my shoulder using bad form, more to the point trying to do one more rep when I should have just stopped because I was fatigued.

Ah, I see. Well, if you can't give the bench everything you've got, I guess flies are a good idea for you.

They seem to do the job.

 

[Sentinel]

Stop one rep before failure, will maximize growth.

 

[Amused]

Originally posted by: Sentinel
Stop one rep before failure, will maximize growth.

Why stop before failure? I do every set to failure.

Stopping before failure means you'll never know if you could get that last one up. Where you THINK failure is, and where it really is is often two different places.

 

[Alienwho]

Amused, when you do incline, where do you lower the bar towards? I ask because I used to lower it to just above my pecks, maybe an inch or two above my nipples. However one day at the gym a few months ago I was lifting with a buddy and got to talking to this gorilla sized beast Mr. Universe contestant and he mentioned how he saw us doing incline a few days before and said we weren't doing it correctly. So he goes over and shows us to take the bar and lower it right over your neck, basically touching your adams apple. I did this and felt a HUGE difference, it was definately working my upper chest more than before. I just thought it was interesting because now I pay more attention to people doing inclines and I don't see anyone doing them that way so I was just wondering how many people know about this.

 

[Fingolfin269]

Could someone please tell me why anyone would bother with decline? I'm just wondering. I've never heard a good enough reason to include it in my workout in place of any of my 3 primary chest workouts (flat/incline/weighted forward-leaning dips).

EDIT: Oops, I put incline in the first sentence instead of decline.

 

[oddyager]

Originally posted by: Alienwho
Amused, when you do incline, where do you lower the bar towards? I ask because I used to lower it to just above my pecks, maybe an inch or two above my nipples. However one day at the gym a few months ago I was lifting with a buddy and got to talking to this gorilla sized beast Mr. Universe contestant and he mentioned how he saw us doing incline a few days before and said we weren't doing it correctly. So he goes over and shows us to take the bar and lower it right over your neck, basically touching your adams apple. I did this and felt a HUGE difference, it was definately working my upper chest more than before. I just thought it was interesting because now I pay more attention to people doing inclines and I don't see anyone doing them that way so I was just wondering how many people know about this.

My guess is the further up you go the more strain it puts on your upper pecs, thus the better feel when you complete your set. I tried that once and didn't really like the feel (felt like doing military presses).

 

[Descartes]

With regards to hypertrophy, I always read that it's best to go for 8-12 reps with a weight of 60-75% of 1RM so that you can do exactly 8 reps and no more, but no less than 6. If you're doing 8 reps and you feel like you can do 10 more then it's not enough weight, and therefore you're not inducing hypertrophy. True?

I typically follow a 3-day split with chest/tris done on the same day:

4x8 flat bb press
4x8 incline db press
4x8 db or machine fly

I had read that 8-12 sets is also optimal for the larger muscle groups, so I try to do 3 or 4 sets with 3 different exercises. I know some say fly isn't necessary if you're doing the compounds, but I find that I get a different kind of pump from the exercise. I'll probably do something else in the future.

 

[Koing]

Size: 12-15reps x 3-4sets short rest = keeps intensity high
1RM: 3-6reps x 4-6sets 2mins rest inbetween sets = keeps intensity lower but you lift more weight

Beginner: 10reps x 3sets

You don't JUST STAY ON THE SAME SCHEDULE FOR MONTHS on end. You mix it up. You should vary your training schedule every 8-12 weeks. Cycle your weights and reps so you get OVERALL DEVELOPMENT. It ALL helps you out!!! I can not stress enough the important of changing your training schedule every 8-12 weeks.

Koing

 

[Descartes]

Originally posted by: Koing
Size: 12-15reps x 3-4sets short rest = keeps intensity high
1RM: 3-6reps x 4-6sets 2mins rest inbetween sets = keeps intensity lower but you lift more weight

Beginner: 10reps x 3sets

You don't JUST STAY ON THE SAME SCHEDULE FOR MONTHS on end. You mix it up. You should vary your training schedule every 8-12 weeks. Cycle your weights and reps so you get OVERALL DEVELOPMENT. It ALL helps you out!!! I can not stress enough the important of changing your training schedule every 8-12 weeks.

Koing

I also do an SD (strategic deconditioning) every 8-12 weeks which is part of a the HST (hypertrophy specific training) strategy. It helps with the periodiziation when you start to plateau.

 

[DannyLove]

great read guys, I've been looking around for a better chest workout routine. =)

 

[Red Dawn]

Originally posted by: Descartes

I also do an SD (strategic deconditioning) every 8-12 weeks which is part of a the HST (hypertrophy specific training) strategy. It helps with the periodiziation when you start to plateau.

OK, I'll bite, what is SD? Is it taking a couple of weeks off from exercising a certain muscle group?

 

[Koing]

Originally posted by: Descartes

Originally posted by: Koing
Size: 12-15reps x 3-4sets short rest = keeps intensity high
1RM: 3-6reps x 4-6sets 2mins rest inbetween sets = keeps intensity lower but you lift more weight

Beginner: 10reps x 3sets

You don't JUST STAY ON THE SAME SCHEDULE FOR MONTHS on end. You mix it up. You should vary your training schedule every 8-12 weeks. Cycle your weights and reps so you get OVERALL DEVELOPMENT. It ALL helps you out!!! I can not stress enough the important of changing your training schedule every 8-12 weeks.

Koing

I also do an SD (strategic deconditioning) every 8-12 weeks which is part of a the HST (hypertrophy specific training) strategy. It helps with the periodiziation when you start to plateau.

Indeed.

You should also cycle your % in each session so you don't lift the same in any two session or at least in any three sessions. But most people can't be bothered to do this. Your 8-12 week cycle should also have recovery weeks because you can't lift heavy all the time as you won't get the best benefit from your training!

Koing

 

[Rudee]

Originally posted by: Amused


You can also drop the flies. Isolation exercises are pointless.

I strongly disagree. Isolation exercises are great mass builders. I've been lifting since I was about 17; I'm 39 now. Although I can bench press a fairly decent weight. (315 pyramiding to 8 reps). The conventional bench press is not a big mass builder for me as my triceps and delts take a lot of the work off my chest (even if I do partials or 3/4 movements). Switching to heavy flies as my primary mass builder back about a decade ago resulted in huge gains in mass on my pecs. Even the great Lou Ferrigno who had a 60" chest said his chest grew more from flies then from presses. Bottom line: Everybody responds differently to different exercises. Compound exercises provide a good foundation, but for overall bodybuilding and sculpting, you need to include isolation exercises for sure. I'm no slouch either, 6'1" 225-230lbs.

Also, the best routine for mass and strength in my opinion is reverse pyramids where you go to your heaviest weight first after a brief warmup, and decrease in weight by approx 15% each set. I relied on Reverse Pyramids for most of the 90's and had temendous gains all over.

 

[Alienwho]

Originally posted by: Rudee
Also, the best routine for mass and strength in my opinion is reverse pyramids where you go to your heaviest weight first after a brief warmup, and decrease in weight by approx 15% each set. I relied on Reverse Pyramids for most of the 90's and had temendous gains all over.

I think i'm going to do these next time I switch up my workout routine. How many reps are you doing and do you do every set to failure?

 

[Descartes]

Originally posted by: Red Dawn

Originally posted by: Descartes

I also do an SD (strategic deconditioning) every 8-12 weeks which is part of a the HST (hypertrophy specific training) strategy. It helps with the periodiziation when you start to plateau.

OK, I'll bite, what is SD? Is it taking a couple of weeks off from exercising a certain muscle group?

Essentially, yes. Usually only a period of days though, not weeks. You can read more about it here.

I usually just try to apply principles that I learn from certain strategies to my own purposes, so while I'm not entirely HST there are a lot of valuable tenets, imo. A lot of people on BB follow HST and have reported great gains.

In my experience it does work. I'm not exactly a big guy (6'2" ~200lbs about 15% body fat), but I have been able to progress without plateau.

 

[Rudee]

Originally posted by: Alienwho

Originally posted by: Rudee
Also, the best routine for mass and strength in my opinion is reverse pyramids where you go to your heaviest weight first after a brief warmup, and decrease in weight by approx 15% each set. I relied on Reverse Pyramids for most of the 90's and had temendous gains all over.

I think i'm going to do these next time I switch up my workout routine. How many reps are you doing and do you do every set to failure?

The key is doing them high intensity, thus you keep the rest periods to under a minute. I use 45 minute rest periods. Sets should be taken to near failure. Here's what my typical bench press reverse pyramid looks like. (note: always warmup with a lighter weight for a couple sets before going to you heaviest weight)


Set 1 - 315x8
Set 2 - 265x8
Set 3 - 215x8

After bench press, I take a brief rest, go to the fountain for a drink then get ready to do chest flies. Chest flies are done reverse pyramid as well. After only 6 sets for chest my chest is pumped to the max and I absolutely blast the muscles to the max in a very short amount of time. Reverse pyramids work great for most all compound exercises and many but not all isolation exercises.

 

[Fern]

Originally posted by: Red Dawn

Originally posted by: Amused
.

You can also drop the flies. Isolation exercises are pointless.

.

Tget wirk great for me, Instead of doing them with my wrist inwards though I do them with my wrist facing out (towards my feet) I onlu use 60lbs dumbells and I can really feel them work my chest, more so than my shoulders.

Agree with Red Dawn here (& I do my fly's the same way too). Really helps my bench. My arms are about 6'3' +, while I'm only 6'. Because my arms are soo long, I must grip wide and it places a lot of focus on my pecs. Moreso than those with shorter arms. So isolated pec exercises help my bench.

As I said above, diff peeps are gonna benfit from diff excercises, just due to our physical differences/leverages etc.

Oh, and weighted dips help me a lot too. Note that having your arms (or hands, whatever) further apart with focus more on the pecs. While hands closer together will focus more on anterior delts and tricepts.

Fern