[Foogoof]

I feel that my chest is lacking size, this is my workout and measurements:
19 yo, 175 pounds, max bench 195,

chest day (once a week):
3 sets 5 reps: bench press set1: 135 pounds s2: 145 pounds s3:155 pounds
3 sets 5 reps: incline bench of all 115 pounds
3 sets 5 reps: DB flys 40 pounds
3 sets 5 reps: close grip bench 115 pounds
3 sets 5 reps: wide grip bench 135 pounds
x sets to failure: machine bench press at 300 pounds

any suggestions?

[Kirk]

switch for a few weeks to warming up on the bb bench, then immediately too db bench. heres my suggestion:

bb bench *warmup*
db bench 4 sets 12, 10, 8, 6
db incline 4 sets 12, 10, 8, 6
db flyes 4 sets 12, 10, 8, 6
db incline flyes 4 sets 12, 10, 8, 6
hammer press for size 4 sets 12, 10, 8, 6

dont know what your routine split is, but with db work you get a great amount of size for a few weeks, then go back into barbell work following after you get the size you want.

[Foogoof]

aight cool ill give that a try, and this is my split:
monday: biceps, tris, abs
Tuesday: 1 hr cardio
wed: back, shoulders, traps
thurs: legs, abs
friday: chest
sat:off
sun:off

and thanks

[Kirk]

Originally Posted by Foogoof

aight cool ill give that a try, and this is my split:
monday: biceps, tris, abs
Tuesday: 1 hr cardio
wed: back, shoulders, traps
thurs: legs, abs
friday: chest
sat:off
sun:off

and thanks

split looks good, i take it you've prolly been doing that split since you started, its good you have a day designated to strictly your chest, because on that day you can really go balls to the wall and punish your chest. do close grip bench when you do tri's, dont do them on chest day, and make sure when doing db's to use a proper form as possible, if you haven't been doing them before for flat and incline bench, find a weight that you can get those reps out, steadily increasing weight as you decrease from set to set. db's really give great depth to the chest so i've always used it onto my routine. like i said try it for a few weeks, and lets take a look at the results when you're done.

[Foogoof]

haha ya i have been using this split for a while, been training about 5 years on and off but ive just recently got really serious into building though with a very strict diet and shakes. actually ya i was just thinking about changeing close grip to tri days. and that sounds perfect ill reply to this post in about three weeks.

[Kirk]

sounds good, ill be here

[Foogoof]

yo that workout was intense i think i started out a bit too high weight though. im just wondering if it is necessary to increase the weight each set and also if i should add a normal bb bench press at the end to failure.

[Kirk]

Originally Posted by Foogoof

yo that workout was intense i think i started out a bit too high weight though. im just wondering if it is necessary to increase the weight each set and also if i should add a normal bb bench press at the end to failure.

you dont want to overtrain, keep in mind this is volume/depth training. glad to hear the workout went well. it is necessary to increase the weight each set, because once you get a feel for it you're going to be able to only get 12, 10, 8, and 6 out each time, increasing weight by 5lbs or so each set. goal is to be at failure on your 12th rep, failure 5 lbs heavier on your 10th rep, and so on and so forth. you're shocking your muscles with this new routine into new growth. if all goes well that barbell bench you want at the end will not be necessary.

[Foogoof]

aight cool thanks

[islander]

looking really good! and ya when i tried that method^ I really loved it but it takes awhile to figure out your weights since you will be starting at a lighter weight then you are normally doing now so you can actully scale down to 6. i actully wrote it down . just makes your workout go more smoothly so you dont have to rememeber what the new starting weights are.

[Foogoof]

ya thats so true last week when i tried this out it didnt go too smoothly trying to find out which weights are good haha