SideShowBob

I think a lot of the 5 day vs 3 day comes down to the person. Body shape determines a lot of it, im lucky enough to be a mesomorph shape and find a 5 day intensive routine targetting very specific body parts has given me better results than a 3 day with rest days. After only a month of changing to a 5 day I have seen excellent results.

I have worked out with a mate who is my height (5"7) and also a mesomorph body type and he does 5 days a week, and also does dumbbell chest press 3 times a week, 6 sets of 10 reps each time, and currently is doing 50kg dumbbells in each hand!! and chest has developed well (god that sounds gay).

That works out to 180 chest presses a week, and yet he has progressed to 50kg's (whereas Im struggling along at 28kg's) and it hasnt stopped him developing muscles.

People are suited to different intensities, I would urge people who arent seeing good results to try a 5 day split, focussing on back, shoulders, legs, chest, arms per day.

There are no hard and fast rules, but the general consensus is to use a three day and rest more, but of course everyone is different.

The Chief

I honestly dont know how your mate recovers doing his chest 3 times a week.

is that all he does on chest?

what i mean is i'll do chest once a week but i will do Bench press 5 sets, Pec dec, 5 sets and then either inclines or dips x 5 sets.

50kg is a serious amount of weight to shift - my max and i mean my absolute max is 55-60kg using dumbells, afterwards i'll do some stretching but i'll still ache for days.

If it works for him then brilliant, but for me i'd do myself damage if i did heavy chest 3 times a week.

Is he on the gear by any chance?

SideShowBob

Lol. no gear, and that is some serious weight you can shift, 60kg db's!! Id have to change gyms to go to that.

He does other chest excercises, basically has a very long time to spend there, so usually takes a couple hours to workout.

The Chief

I am amazed at this. 2 hours in the friggin gym - tell you what mate 50 minutes and i'm out of there.

I've always read that anything more than an hour training with weights is not beneficial.

Your buddy must have some great genetics.

Remind me not to p1ss him off!!!!


60kgs is my max and i only do 5 reps at that btw

Matteeboy

An hour has always been my maximum time in the gym too.
I used to do each body part (except abs - they were done every session) once a week.
Now do an all over "maintenance" workout that works pretty well.

The Chief

They way i've felt the last two weeks i certainly wont be pushing 60kgs tonight,

A nice easy workout me thinks - 50 minutes then home

16vmarc

Was my third week this week.

Following a set routine now and on Wednesday did shoulders. Did some 20kg free weights instead of the machines and it definaltey felt like I'd worked harder, taking the balance etc.

I'm now bench pressing 65kg, and doing 82kg on the fly press.

I did back and legs yesterday, plus another stint on the bench press to fill some time. Plus the treadmill.

The Chief

its amazing how quick you regain strength eh fella

16vmarc

I'm going to try free weights, or a bar soon for the bench press instead of the Smith machine, doubt it will be 65kg though!

As for fly press with free weights, is it best to lie on the bench and do it instead of being upright?

mrtheedge2u2

16vmarc.... it is hard to do fly's if stood up!!

Basically use a flat bench or slightly inclined, use the declined bench to really target the lower pecs.....

16vmarc

I thought that would be the correct way.

I've tried 12.5kg at home stood, almost impossible!

The Chief

You can do them stood up just use a cable crossover machine

16vmarc

Yeah, was thinking free weights would be better though as then I'd be taking the full weight.

The Chief

To be honest mate i still do mine on the pec machine.
I'm pretty much doing the stack at 6 reps now so will
change over to free weights if i have to.

NAF

I find machines tend to limit you , I would argue that for beginners they're fine but for the more advanced gym goer I would prefer to use free weights .

much better versatility with them and of course obviously you are involving smaller stabilizer muscles when you lift which you tend not too with machines

just my tuppence

The Chief

Sorry to disagree with you NAF but sometimes machines can benefit. Ok most of the time free weights are better but with machines you can go all out and just concentrate of pushing weights instead of wasting energy balancing the weight.

For instance you can do a couple of exercises for the chest with free weights, flat bench and inclines, and then to really finish off use the
cable crossover machine which used properly and with strict motion
can be just as good as using freeweights and really fry that chest.
(god have you heard me)

What i will say is treat your muscles like a Subaru, warm up and cool down after your workout, but dont do more cardio or warm ups then is required.
i.e. dont overdo it.

For instance dont do 5 sets of warm up repetitions on the bench as this will
will waste valuble energy.

And if you want to gain strength, then eat good quality grub.
and lots of it.

Cant go wrong