I have a noob question pertaining to routines:
For the past year I always target the upper area of my chest and avoided both the regular bench press and any lower chest areas.
Lately, I’ve been doing incline chest fly’s to target the inner and outter portions.
So it got me thinking, should I be trying to hit ALL the chest muscles in one full body workout 3 times a week?
Maybe do a wide-grip bench press, incline db c.press, incline db. chest flyes, and than a decline bench?
Would that be overtraining on a fullbody workout? I am sorry if I sound confusing. Any help would be appreciated.
I just feel like since I go 3-4 weeks on a new routine changing to only one area of my chest per program that I am neglecting the other portions of my chest and ultimately that going against my goal of getting a bigger overall pectoral major.
If you do a real TBW than you don’t have the time to do 5 different exercises for 1 bodypart.
A training session should last 90-120min at maximum, if you can train longer you’re not doing it with enough intensity anyway.
I would suggest doing 1 compound movement (normal bench press) and maybe 1 isolation movement if you feel a bodypart needs more work (e.g. db flyes), keep total reps at 25-50 per bodypart and adjust weight accordingly.
and remember, in 99% of the cases the best way to develop a vertain muscle group is to grow all over, increasing bodyweight.
training a bodypart 3 times a week should be ok, 4 times is too much for a beginner imho[/quote]
Even when doing a full body type of workout program you can have each day in your three day plan focus more on a certain bodypart. For instance Monday can be an upper body chest dominant plan hitting a few lower bodyparts. Wed. can focus more on legs and back and Friday again more on chest, shoulders, triceps.
The way me and the guys I workout with follow a plan similar to this where chest gets blasted Monday’s and Friday’s and we, who range from fairly new (1 1/2 year of training) to more advanced (10 years of training) respond well to it and make progress.