training chest and tri's

[mike27]

quick question

anyone train chest with tri's.... then back and bis on another day?

felt like a half ass workout today as tri's were weak after the benching.

should i go:

chest,bis

off

back,tris

[PeterDolan]

What's your current split mike?

How many days do you like/want to train?

People tend to hit tri's with bi's or shoulders if they are weak

[mike27]

been on a 3 day, moving to 4 day split

legs

off

chest,tris

back,bis

off

shoulders,core

off

somthing like that for this week but ideall:

legs

chest,tris

off

back,bis

shoulders,core

what order would you reccomend?

my chest sux, so trying to hit that hard

aiming for mass. currently bw = 87kg

[devil_911]

i have done tri's with chest,back and on seprate day.try them and all see whatever suits you bro

[PeterDolan]

i have done tri's with chest,back and on seprate day.try them and all see whatever suits you bro

I'd say this would be the best way to go, good old trial and error

I'd go:

Chest + Bi's

Legs

Shoulders + Tri's

Back + Rear Delts

[mike27]

cool cheers

ill see this week out and get into it on monday next week

[devil_911]

my chest sux, so trying to hit that hard

if you feel your chest is your weak point then my best bet will be to do chest on monday as peter suggested

[PeterDolan]

my chest sux, so trying to hit that hard

if you feel your chest is your weak point then my best bet will be to do chest on monday as peter suggested

Also up your calories and look at your intensity, from memory, you don't have a spotter right?

[mike27]

na just me

on 3500 cals at the mo

5 meals

used the smith machine today for benching

flat

incline

decline

pec dec

cable cross

[PeterDolan]

Try drop sets, rest pause or try get a spotter

[lemon]

I train chest with tri's, quite enjoy it too. Really get that pump going too. Feels great.

I spose it all varies with your chest work out too though if your hitting heaps of sets then yeah you're gonna be worn out for tri's.

[mike27]

yeah i normally do sumthing like this

flat bench 5x8

decline 4x8-10

incline 3-4 of 8-10

pec dec 4x10

cable cross 4x10

max bench is only 65kg or so. sucks. somthing im trying to work on

[aidangro]

i have done chest tri's for a long time, have just started doing chest bi's and shoulders tri's works wonders, some time i will do bi's and tri's on same day if i have recovered.

[muscle99]

Training biceps & triceps on there own day is great. Full intensity. If your triceps are lagging train em first, if your biceps are lagging train em first, if they are both in proportion rotate training order.

[mike27]

im gunna try the new setup for chest on monday

smith machine flatbench

4 sets of 8-10 60sec rest

smith machin incline

3x10 60sec rest

smith machine decline

3x10 60sec rest

1 set max push ups to failure

pec dec 3x10 60rest

high to low cable cross 4x10 60sec rest

3mins rest between exercises

[alwayslifting]

i had exactly the same problem with my chest, maybe drop your sets down and up the intensity, could possibly be overtraining. i would do a warmup and 2 working sets, maybe even one depending on how your body handles the intensity, good to have a spotter so when you reach failure on your 6-8th rep, have them lift it for you and focus the negative to really drain the muscle, take about 4-5 seconds to lower it and fight it as much as possible, only 1 or 2 forced negatives worked wonders for me.

hope this helps mate

[TonganTerror]

Mike if you want to advance the weight and size of your chest my biggest contribution to your workout at this stage is to change up that rep range your doing a hell of a lot at 10ish range you wanna get more weight on the bar then drop reps to 4's or 6's for a while you will get stronger then more weight on the bar will equal more size on the chest :-)

Also forget the decline for majority of your workouts add incline dumbell flys or press and just do decline once a month for now in my opinion at your level declines arent all that beneficial.

On shoulders day add 5 or six sets of calves as well you can never hit em too hard//....

[HarryB]

Mike if you want to advance the weight and size of your chest my biggest contribution to your workout at this stage is to change up that rep range your doing a hell of a lot at 10ish range you wanna get more weight on the bar then drop reps to 4's or 6's for a while you will get stronger then more weight on the bar will equal more size on the chest :-)

Also forget the decline for majority of your workouts add incline dumbell flys or press and just do decline once a month for now in my opinion at your level declines arent all that beneficial.

On shoulders day add 5 or six sets of calves as well you can never hit em too hard//....

what he said with the added... declines are a waste of time for anyone at any level lol...

[TonganTerror]

is that your honest opinion harry as I was being a little PC for fear of being flamed lol I dont ever do declines if I feel the lower chest needs a bit of work its only through cables controlled from the bottom...seems to me the large amount of flat bench work is sufficient for for the lower chest.

[HarryB]

is that your honest opinion harry as I was being a little PC for fear of being flamed lol I dont ever do declines if I feel the lower chest needs a bit of work its only through cables controlled from the bottom...seems to me the large amount of flat bench work is sufficient for for the lower chest.

Dead set that's my honest opinion. I think they are a complete waste of energy. I think guys like doing declines because they can shift more weight so it's more of an exercise of ego than anything else. I think it actually puts your shoulder in a very awkward and dangerous position for pressing and to be honest when I have done them I haven't felt much more than my triceps and anterior delts working anyways. Dips are far more effective and you're right, flat benching contributes mostly to development of the lower and mid pec.

[mike27]

ok cool ill try that