• FreeTrainers.com Forums
• General Fitness & Exercise
• 2 questions

Group: General Fitness & Exercise

2 questions

Jac48 Posts: 143 Joined: 2004/04/23	2005/02/28, 05:49 PM I have been working out for about 10 months now. I have seen great gains in my legs, shoulder, and arms. I haven't seen such great gains in my chest though. My bench has only increased about 20 pounds in the last 10 months. Does that sound normal? Maybe I am just a slow chest progressor, if there is such a thing. I also thought maybe I'm overworking my chest, I usually do 4 chest exercises, from Flat Bench, Incline Bench, incline dumbell fly, and decline bench or dips. My sets range between 4-5 and always go 10x8x8x6. My chest is sore after every workout for about 2-3 days, so I know Im working it hard enough. Today I decreased my chest workout to 3 exercises Flat bench, incline bench, and incline dumbell fly, Also I mix it up between dumbells and barbells. 2nd question, Is working my arms twice a week too much? I usually work out my bi's with my chest and my tri's with my back. I like supersetting my bis and tris so I thought I would try 2 exercises with my bis and tris 2 times a week once with my chest on monday and once with my back on friday, does this sound like too much for my arms?
lexballer13 Posts: 165 Joined: 2003/10/15	2005/02/28, 05:58 PM The pectoral muscles do tend to take a little more time to develop than other muscles. Are you taking any supplements. 20 lbs. in the last 10 months is kinda low. Are you really trying to increase your reps and weight and not just being content with an everyday workout? If you are getting your last rep up pretty easy then add a some more weight but not too much. It is honestly hard to tell man.
Jac48 Posts: 143 Joined: 2004/04/23	2005/02/28, 06:18 PM I drink a post protien shake other than that i usually just try to eat healthy, I work my chest hard, if i have a spot i work it to failure if not i work it as hard as i can making sure i can get it back up.
	2005/02/28, 06:41 PM I would cut down on the volume and instead focus on intensity. Try doing 2 exercises of 3-4 working sets per....It might be that you're overtraining this muscle... You can pick 2-3 exercises you like and do them until you plateau or you can rotate them every week or every other week for some variety....either way you're probably will get some good gains... You can also experiment with the reps...Don't feel obligated to stick to a particular rep range...Try going down to 4 reps and see if that helps get over a plateau...Or pick a weight and do it for as many reps as you can...this type of variation should shock your muscles into responding better....also remember to warm up thoroughly before proceeding to the heavy/working sets....