One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you’ve been trying to gain some size. The best and most efficient way to do this is to do a “Heavy” day in the beginning of the week and a “light” day near the end. I would recommend doing chest on Monday and Thursday, or Tuesday and Friday.
Tips:
- Don’t go heavy on both days of the week.
- 3 days of rest may not seem like enough at first, but don’t give up.
- On Heavy days, stay between 4-6 reps, and focus on Barbell Presses (Flat, Incline, and Decline.)
- On Light days, stay between 20-25 reps, and focus on Flyes (Flat, Incline, Decline, and/or Cable)
- Keep the number of sets reasonably low on both days. (about 8-12 sets)
Sample split:
Day 1: Heavy Chest
Day 2: Delts/Traps
Day 3: Rest
Day 4: Light Chest/Triceps
Day 5: Back/Biceps
Day 6: Legs/Abs
Day 7: Rest
Try it out: Work out your Chest twice a week, for about 4-6 weeks and see how it goes.
I think it can be beneficial to do this every now and then. On the whole I find that one very good session on chest each week is plenty. I usually hit the chest hard on that session with a mixture of heavy lifting and supersets. After that my chest appreciates the break :) That said, I will certainly be giving this routine a try though. Thanks
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