Chest over train?

[Ballowski88]

Hey I was just curious if I am over training my chest becuase. I feel like I don't see results, I mean I feel it pumped up and it will feel great in the mid of my workout then, I mean I look in the mirror and next days, I dont feel like its gaining any size. Is it becuase of my Postworkout Meal, or am I overtraining. My post workout, I have 2scoops of whey and have a 12 oz glass of orange juice.

Here how my chest day looked today
Flat Bench 5 set 15,12,10,8 and drop
Incline Bench 5 set (same)
Incline DB 3 sets 8,8,8
Decline BB 5 set 15,12,10,8,8
Hammer Strength Chest press 3 set 20,10,10
Incline Flyes 3 sets 12
Cable cross overs 5 sets of alot of reps, I dont keep count

Any feedback would be much appreciated!

 

[taledog]

if you are not on a cycle then 12 to 15 sets is all you should do but make them count. you are doing to many reps lower the reps and increase the weights. add 1000 push ups in daily

 

[hellawaits77]

That might be overtraining for you.

I would stick to 4 exercises. Something like this :

Bench Press 3-4x 5-8 reps
Incline Barbell or Dumbell Press 3-4x 5-10 reps
Incline Press (any variation you didn't do 2nd) 3-4 x 5-10 reps
Pec Dec or Cable Crossover 3x 10-20 reps


I think it's best to do presses 1st and flyes later. Also, if your gym has the Incline Smith Machine, load that fucker up and do 3-4 sets of 6-8 to failure in place of either incline press in your workout.

 

[Mr P]

how much pound u bench?

 

[Rougen123]

if you are not on a cycle then 12 to 15 sets is all you should do but make them count. you are doing to many reps lower the reps and increase the weights. add 1000 push ups in daily

Add 1000 pushups daily? That just sounds retarded. Hellawaits advice was the best.

 

[Blondie_Bombshell]

I would add dips, not push ups. Im not sure where hes getting 12-15 sets either? I sometimes do 20 sets on cycle.

 

[JMB1]

How long have you been BB?

Hey I was just curious if I am over training my chest becuase. I feel like I don't see results, I mean I feel it pumped up and it will feel great in the mid of my workout then, I mean I look in the mirror and next days, I dont feel like its gaining any size. Is it becuase of my Postworkout Meal, or am I overtraining. My post workout, I have 2scoops of whey and have a 12 oz glass of orange juice.

Here how my chest day looked today
Flat Bench 5 set 15,12,10,8 and drop
Incline Bench 5 set (same)
Incline DB 3 sets 8,8,8
Decline BB 5 set 15,12,10,8,8
Hammer Strength Chest press 3 set 20,10,10
Incline Flyes 3 sets 12
Cable cross overs 5 sets of alot of reps, I dont keep count

Any feedback would be much appreciated!

 

[Ballowski88]

Hey just actually saw this post again

I switched it up now

Here is what I am at
-Incline Smith Machine 5 sets(1 warmup) 4 working sets at 225X12,255X8(X2)265X6
-Flat DB press 1 warm up(70's) 3 working sets 85'sX12, 100X8(2)
-Decline BB 1 warm up(135) 4 working sets 185X10 , 205X8, 225X6(2) I know I am weak on decline Idk why I have been trying to focus on that alot.
-Chest Dips 4 sets failure(60lb DB) usally hit it for about 12,12,10,8
-I end it all with machine presses 2 sets about 20 reps at a low weight i get a nice pump.
does that sound better?
I am going to start a cycle here soon, Can i add another workout or what?
-I actually do feel great and my chest stays pumped for a few days after I lift to be honest.

 

[boostedHULK]

the push ups advice was actually really good advice. it'll stimulate growth immediately. Doing the reps and sets like that all the time is what causes the "plateau" effect. by changing what the muscle groups are doing, working them in a different workout "style" causes growth/adaptation. i would probably suggest changing up your workout all together and try something more "power lifter" style. try to get your max bench weight up, low rep sets 1-5 reps, 5-9 set and crank up the weight. do that for a few weeks. i'm confident you'll see the results you want in a week or two. if your gym has a set of gymnastic rings, ring pushups are a lot of fun and a great chest/shoulder workout.