Hey all, I was hoping for some critiquing of my current chest training. A lot of articles say to lower the frequency to avoid overtraining, while others say to ramp volume 3x a week… I have been training chest two times during the week, once focused on strength and once focused on volume. I follow this split with my legs and back, and both have resulted in fairly noticeable growth, however I can’t shake the feeling that my chest doesn’t quite look right in comparison. It’s especially irritating that I’ve got a stronger bench than my lifting partner, yet he has 5x more mass in his chest…
My strength chest day is autoregulated based on how I feel, but the most recent was:
-3x3 flat bench @ 92% 1RM
-1x3 flat bench @ 90% 1RM
-3x3 incline bench @ whatever my chest feels like doing (recently 225)
- followed by OHP, then arms.
Volume chest day:
-3x8 flat bench @79% 1RM
-3x5 incline bench @ whatever my chest feels like doing (recently 205)
-3x AMRAP dips
- followed by my back routine
The percentages are based on a 2 month old 1RM, and I haven’t always done that high of a percentage each lift, I’ve just slowly been working up in weight over the past 2 months based on how the lift is moving. Add volume? Decrease intensity? My chest has grown past the stage of a 10 yo boy’s, but not quite a 15 yo’s lol. Any advice is welcome.