Featured Posts

10 Tips to Increase Your Bench Press If you’re like anyone else, you’re either at a plateau, or just want to add some serious weight to your bench press: 1. Alternate the order of angled bench presses each chest workout Keep your...

Readmore

Chest: Once or Twice a Week? 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...

Readmore

Creatine Forms and Brands Creatine Forms and Brands 1. Creatine Monohydrate first of all, Creatine Monohydrate is definitely the most popular form of creatine. If you've never taken creatine or any supplement besides protein...

Readmore

Watermelon Increases Vascularity I was reading through old issues of Muscle & Fitness magazine, and I came across a section about watermelon. Watermelon has an amino acid called arginine, which is found in certain NO products. When...

Readmore

Top 5 Chest Exercises (for mass) This list is arguable, especially because different exercises work better for different people. However, these are my top 5 chest exercises for gaining mass: 5. Dumbbell Pullover Dumbbell Pullovers,...

Readmore

  • Prev
  • Next

Chest: Once or Twice a Week?

Posted on : 04-11-2009 | By : Torin | In : Workouts

0

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.

Write a comment