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Old 04-12-2005, 08:09 PM   #1
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Question Advice on chest routine needed...

first i'd like to thank you for this board and the information you guys have given me, its good to know there is somewhere i can come to get information on working out....thanks.

my question here is pretty simple i'm sure, im just comewhat lost...

my buddy and myself have been doing the same chest routine for the past 4 months, and im feeling like it can be improved upon, we're seeing a lot of imrovments and more strength, but it just feels like there could be somthing better..here is what we do..all 3Sets of 8-10 reps

1st - Flat Bench
2nd - Incline Bench
3rd - Incline Flys
4th - Flys
5th - Cables

those last 3 exercises feel a bit redundant...i feel like we should have 3 "pushing" exercises and maybe only 2 of those "fly-like" exercises....

would it be smart to add decline bench on the smith machine and remove incline flys? i was told decline bench isn't necessary for begginners...what do you think?

any and all help is greatly appreciated..thanks a lot.

 
Old 04-13-2005, 06:39 AM   #2
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Re: Advice on chest routine needed...

Whats the goal - add strength, add size, lose weight?

 
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Old 04-13-2005, 05:18 PM   #3
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Re: Advice on chest routine needed...

all of the above...we do cardio after the weights so i think our main goal of the weights is to add strength

 
Old 04-13-2005, 07:45 PM   #4
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Re: Advice on chest routine needed...

to add strength stick more to pressing movements and do 4-6 reps.

 
Old 04-14-2005, 05:29 AM   #5
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Re: Advice on chest routine needed...

What the above has said and also if its strength you want work quite closely to you 1RM(1 Repetition Maximum). Also dips hits the chest so you might want to start off by just using your bodyweight then adding some weight to it.
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Old 04-14-2005, 01:15 PM   #6
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Re: Advice on chest routine needed...

If you're looking to add strength, first of all, you should not do any cardio after working out...at least give yourself 12 hours of rest, preferrably 24 hours! Next, 3 sets at 8-10 reps each...let's change this up some! Like someone else said, what's your maximum weight you can lift for 1 rep? Let's just say it's 315lbs (maybe higher or lower...this is just for an example):

Flat Bench:
1st set, 135 (10 reps) warm-up
2nd set, 205 (8 reps) another warm-up
3rd set, 255 (2 reps) acclimation set
4th set, 300 (4-6 reps) actual working set
5th set, 300 (4-6 reps) actual working set
*Once you can get 300lbs for 6 reps, move up about 5 pounds the next time!

Incline Bench: 300lb max
1st set, 185 (8 reps) light warm-up
2nd set, 225 (2 reps) acclimation
3rd set, 285 (4-6 reps) working set
4th set, 285 (4-6 reps) working set
*Again, once you can get 285lbs for 6 reps, move up about 5 pounds the next time!

Dips: (weighted or non weighted)
1st set, (6-8 reps)
2nd set, (6-8 reps)
3rd set, (6-8 reps)
*Once you can lift yourself 8 reps, you should move to weighted dips!

If you implement this process, you should see some results geared more towards strength.....you could still do cardio 2-3 days a week...only on off days!
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Old 04-14-2005, 08:30 PM   #7
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Re: Advice on chest routine needed...

thanks a lot for the advice...and i am no where near lifting 300lbs...only at about 150

im weak, but definatly improving....

i really have limited time at the gym...only have 4 days available to me as i am going to school full-tim and working fulltime...i guess overall right now my main goal is losing weight...but i really need to build strength as well, building mass is definalty last...

i didn't really think about that question, but i guess at this point in time im looking to lose the weight before i start to bulid mystrength/mass

 
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