Weak bodypart train twice a week?

OH_Broker · Dec 3, 2010

For some reason, my chest is the weakest part of my body in terms of weight I can lift. It really bothers me. My split looks something like this:
M-Shoulders, Biceps; T-Legs; W-off; TH-Chest; F-off; SA-back; Sun-off.

My questions is it OK to add an extra chest day in there, maybe on Sunday, so that I hit it twice a week? And if so, will that even help me grow and move up in weight?

Thanks!

El Freako · Dec 3, 2010

What are you doing for chest?

philosopher · Dec 3, 2010

Its ok, but more isnt always better! Why not try an upperbody/lowerbody type split and use mostly compound movements while trying to progress in weight as much as possible.

Storm · Dec 3, 2010

It deppends. If you're doing 5 exercises, 4 sets of each probably you won't be able to do any productive work later on the same week. In order to raise the frequency (and i think that could help you) you should lower the volume. Hit everything twice a week and see what happens.

OH_Broker · Dec 3, 2010

Wednesday I did flat bench, incline machine, fly machine and dips
The reason I have that split is because the guy I workout with has that split and it makes it so we can work out together.
Storm/Philosopher, like a M-upper, T-lower, TH-upper, F-lower?

tim290280 · Dec 4, 2010

OH_Broker said:
Wednesday I did flat bench, incline machine, fly machine and dips
The reason I have that split is because the guy I workout with has that split and it makes it so we can work out together.
Storm/Philosopher, like a M-upper, T-lower, TH-upper, F-lower?

What do you do???

One person says they do flat bench and it means three sets of eight, another says it and they mean they do 10 sets of 3 with 90% of max. Big difference!

Natzo · Dec 4, 2010

no one can be good at everything... having said that .. lol

if you want to increase poundages, I would suggest less exercises and less sets, like for 4 exercises max 10 sets, and lift in the 90%-95% of your RM, do mostly compound moves.

Storm · Dec 4, 2010

Upper/lower is an option. Some people preffer a push/pull split. If you want to focus on strength gains have a look at Wendler's 5/3/1 (someone had to say it).

El Freako · Dec 4, 2010

Good work in pimping the Lord Wendler Storm!

The Creator · Dec 4, 2010

philosopher said:
Its ok, but more isnt always better! Why not try an upperbody/lowerbody type split and use mostly compound movements while trying to progress in weight as much as possible.

Bingo. Decrease daily volume and hit it more frequently for a change.

MuscleMecca Crew

El Freako · Dec 5, 2010

You've got two options basically.

1/ Increase frequency: change your routine to a 2x/week push/pull or upper/lower or a 3x/week fullbody. For a beginner level lifter I would probably suggest one of these, making sure you add weight to the bar each session if you hit the prescribed reps in the last session. Starting Strength or Bill Starr's 5x5 are good 3x/week strength builders or a simple Push/Pull split could go:

Push
Squat
Bench
Lunges
Military Press
Cable Pushdown

Pull
Deadlift
Pullups
Leg Curls
Bent Row
BB Curl
Or Upper/Lower...

Upper
Bench Press
Bent Row
Military Press
Pullups
Dips/Curls

Lower
Squat
Deadlift
Lunges
Leg Press
Calf Raises/Leg Curls

This will probably only work if you can convince your training partner to join you.

2/Adopt more of a strength building template for your chest/bench day eg. 5/3/1, 5x5, 8x3, etc. This would be easier to fit in with your training partner if he doesn't want to change his split. I'd recommed 5/3/1, its easy to follow and there are excel sheets available that map your cycles out for you.

Edit: Actually with your current split you'd quite easily be able to run 5/3/1 as a full program. Shoulder day would be Mil Press day, Legs: Squats, Chest: Bench, and Back: Deadlift. All you would need to do is hit 3 working sets of your main lifts at the start of each session then run along and play bodybuilder with your training partner for the rest of the assistance work. Do a search for "Wendler 5/3/1" and you will find a fair bit of info on the program.

Storm · Dec 5, 2010

^^

Listen to him. He might be a small man but he knows his ****.

tim290280 · Dec 5, 2010

Storm said:
^^

Listen to him. He might be a small man but he knows his ****.

He's not small, he's fun size.

Skeptic · Dec 5, 2010

I would have said compact... but whatever lol

El Freako · Dec 5, 2010

I prefer "concentrated dose"...

Natzo · Dec 6, 2010

El Freako said:
I prefer "concentrated dose"...

of what?

.................

El Freako · Dec 6, 2010

Natzo said:
of what?

.................

A concentrated dose of awesome.

Weak bodypart train twice a week?

OH_Broker

Well-known member

El Freako

LIFT OR DIE

philosopher

Mecca V.I.P.

Storm

Strongripology priest

OH_Broker

Well-known member

tim290280

Mecca V.I.P.

Natzo

Elvira turns me on

Storm

Strongripology priest

El Freako

LIFT OR DIE

The Creator

Mecca V.I.P.

MuscleMecca Crew

Mecca Staff

El Freako

LIFT OR DIE

Storm

Strongripology priest

tim290280

Mecca V.I.P.

Skeptic

I am god.

El Freako

LIFT OR DIE

Natzo

Elvira turns me on

El Freako

LIFT OR DIE

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