- Hitting your chest twice, is it your best bodypart? In other words, 2x/week for a single bodypart: is it better than one or not given overall recovery rate is OK.[/quote]
Now, aside from biceps, it probably is my best body part. My upper chest used to lag behind. That was about 3 years ago though. I started training upper chest on a day by itself and then lower chest on a seperate day. I would train triceps with upper chest. Upper chest routines would go something like; Hammer Strength Incline press, smith machine inclines and dumbbell inclines. Lower chest would be; Hammer Strength wide grip press, HS flat bench and HS declines. Over two years, my upper chest grew a lot and now stands out pretty significantly. I just recently quit dividing my chest up like that simply because I feel my upper chest is pretty decent. Just because no one has done something a certain way before is not a good enough reason for it to never be done.
2) How many real work sets do you get in in 30 minutes? I’m guessing around 7-10 real hard sets.[/quote]
I did shoulders tonight. 4 exercises total at about 13 sets. I consider traps a part of shoulder training and only do shrugs for them. Chest training now has me ending with about 10 sets…and that is mostly because I am lacking some of the machines I usually used at my old gym.
3) Do you combine heavier (say 3-6 max)with lighter (6-12) all the time in the same workout, or do you vary every few weeks. [/quote]
I don’t vary anything. The first set is usually about 10 reps and the last set is as heavy as possible, sometimes ending with only 3-4 reps. That is how I do it on most exercises. Why would I vary that?
I’m really curious about how to design a hypertrophy program to alternate with more of a strenght program every 2-3 weeks, basically in terms of how much volume,what pace to work at, and whether a weak point should get doubled up each week.[/quote]
Is there a reason you think hypertrophy happens in the absence of strength gains? I train for both. I get both. Why do you think you can’t?