3 weeks of Split routine parang flat parin chest ko.
Ferb90210
Posts: 23
3 weeks na Eto yung routine ko, pero bakit flat chested parin ako? Okay naman ang improvement sa shoulder, biceps/arms
m- chest/triceps
t- biceps/back/forearm
w- rest
th- chest/triceps
f- shoulder/traps
s- biceps/back/forearm/squat
sun- restIncline decline flat bench press 3set of 6-7 reps, pullover/skull crusher 3set of 12 reps, tricep kickback 3set of 12, tricep extensions 3 set of 12, 2 bench dips 3set of 12 ganyan workout ko sa chest.
m- chest/triceps
t- biceps/back/forearm
w- rest
th- chest/triceps
f- shoulder/traps
s- biceps/back/forearm/squat
sun- restIncline decline flat bench press 3set of 6-7 reps, pullover/skull crusher 3set of 12 reps, tricep kickback 3set of 12, tricep extensions 3 set of 12, 2 bench dips 3set of 12 ganyan workout ko sa chest.
Comments
Sir, i think mukhang naoovertrain yung katawan mo sir kasi di nabibigyan ng enough time mag recover yung muscles mo. kasi ideally, large muscle groups, should be "directly" trained once a week lang tapos give it time to recover para mag grow, tapos gano ka frequent and gano kadami kayo kumain everyday? bulking or cutting phase po ba kayu ngaun? those are my 2 cents lang naman. mga masters wacha think?
take a picture of yourself then look at it in 3 to 4 months, you'll know what im talking about
+1
overtrained ka nga ata sir, try mo at least 3 - 4 times a week lang mag workout with 1 day interval para maka recover ka sa off-days mo. Wait mo payo ng mga masters
+1
tama si master kyzack, nobody got big overnight. just be consistent sa pagwoworkout, take sufficient rest, and proper nutrition.
@TS
di ako master ha.. sa pag kakaintindi ko every chest workout day mo ganito routine:
incline bb press 3 x 6-7
decline bb press 3 x 6-7
flat bb press 3 x 6-7
then rest mo 2 days tapos chest ulet with same routine? that's 18sets per week on chest alone. imo, for a beginner that's a lot! as what DSmallDivide mentioned - possible over training. kung nag improve ang shoulders mo @ biceps based on your current program - your shoulders responded well to a 1x a week training, your biceps responded well to a 3 day rest gap. kamusta changes sa back? you see where i'm going with this right? it's good that you've kept track of your changes.
if you still insist on doing the same split i suggest you lessen the number of sets & exercises on your th-chest/triceps day.
same sentiment when i read his post. so i figured, maybe he's expecting the same results he got from his other body parts.
para ma relax mo yung muscles mo sa interval rest days mo....
shoulder/arms
Hindi baling mahirap basta proper execution kasi sa bandang huli ikaw rin makikinabang nun ... Lahat talaga kelangang paghirapan /no1
Strength training sir ung 5x5, try mo po search ke pareng google, try mo ung kay Bill Starr,
LOL! oo nga noh! ahaha