redpill me on /chest/
it seems I am growing and getting stronger everywhere else
chest seems stuck
>chest day
incline bench
decline bench
flys
dips
finish with sets of pushups to failure
then blast tris
>help
>inb4 eat mor
i eat shitloads and am getting >2g/kg bodyweight
>chest day
So you're hitting it once a week?
>chest day
maybe stop doing retarded brosplits and do a real program
5×5 flat barbell bench 3 days a week. try to go up in weight by 5 pounds every workout, if you fail go down by 10% and work your way back up in 5 lbs increments. Also add in a few of your favorite isolations
twice a week
im following exactly the routine that got me fucking ripped and jacked inside. it worked before, so...?
im open to new ideas though. what do you suggest.
ty for replies
can i keep my 'bro split' and just throw extra bench presses in there?
the split has worked for me in the past
I dont see why not
so if there was another training day
>(back/bis, legs/abs, chest/tris, shoulders/abs) that you would have me add an extra round of 5 x 5 flat bb bench, what would be the best day
assuming i am training chest twice a week already (= 3 x a week bb benchpress)
>or am i doing it wrong?
how much do you currently bench?
some good bench programs are
>c6w
>sheiko
>nuckols 28 free programs
>spoto shot
I would agree with that you need to bench 3-4x a week, but not just 5x5
I bench 5x20 4 times a week. Not that big a deal to put 20 sets of bench after squatting of pulling. Just had a 5 mins rest while setting up Put headphones on and blast them out on the minute.
1 pl8
was previously >2 pl8
>inb4 weakling
i'm a fighter not a bodybuilder
why so many reps mang? (OP again)
yeah just do 50-60 reps with 1pl, much better than lifting 2pl and more :^)
>whoops, I mis-read
5 reps x 20 sets, 4 days a week?
>w-what is this method senpai
I will try this
Thing is i never got to test out my prison body in the ring.. I abhored violence for a while afterwards, drank loads, ate shit and got a gf.
>things not to do in life
1rm? no bully but that is very weak
forget all the programs I listed, you should be on SS or another beginner linear progression program. you can get stronger much faster. and if all you care about is hypertrophy, then youre not going to get a big chest moving such low weight anyway
>i'm a fighter
as in you train/ compete in a martial art? if thats your main focus, then lifting progress is obviously going to be a bit slower. you just have to deal with it
no dude, 6 reps x 6
>slower
this is true, but i feel like i would have been a better wrestler at that weight and strength
Gains
Do you think you'll get any definition or strength doin' 3 sets of anything? Once you're past the newbie literally-anything-will-build-strength-compared-to-Xbox-stage you need to do a bit of volume.
i currently do 6 x 6, 7 excercises per bro-split session, finish with abs
1pl8 6x6 is still pretty weak. if I were you, Id do SS then texas method. focus on getting stronger
you should be able to get atleast 2pl8, probably closer to 3 depending on bw
also, dont listen to this guy. I agree you need volume, but 5x20 is stupid
idk my 1rm, i've just never trained that way since essentially my main skill is punching people for extended periods of time.
>do SS
I can squat and dead 120kg comfortably, wont SS just give me more of that roughly?
I'll post my routine, if Veeky Forums still thinks I should be on SS i'll give it a go
Teh LongBay Bro-Split
>back/bis
chinup
seated row
bent over row
lat pulldown
underhand grip pulldown
facepulls
preacher curls
>chest/tris
incline bench
decline bench
flat bench (db)
flys
dips
tri extension
tri pulldown
>legs
squat
quad extension
hammy contraction
leg press
glute extension
lunges
deadlifts
>shoulders
shoulder press
military press
upright rows
cable extension
cable contraction
bent-over lateral raise
shrugs
>abs
weighted crunch
'captains chair' leg raises
1 minute planks
6 x 6 for almost all excercises
8 x 5 for a couple (facepulls, preacher curls)
15 x 6 for abwork
pick a muscle group. add 1 x abwork to finish.
8 excerises per session, 5-6 days a week.
Your routine is fucking retarded considering your stats.
thanks for replies anons
w-what did he mean by this
yeah, this is pretty bad. sorry
SS with accessories (pic related) then move on to TM or another intermediate strength routine when you stall
I would maybe also recommend youtuber brian alsruhe. he does strongman but also trains for BJJ, so he might have some shit for combining strength training and comat sports
hope this helps
idk man i am just going off what worked for me before. if im wrong then im wrong, thats cool.
this is month 2 of resuming my shit, i've only just gotten over the constant doms.
ditch the split and get with SS then texan or something? is this your reply or is it pic related
duly noted, cheers user. i'll give it a go starting tomorrow. props
>pic related
lol