Jun 7, 2011

High load or high volume chest workout

A normal year I train chest with high load 8 months a year and high volume 4 months a year. There is some slight differences between these workouts. For high load workouts I use three or four sets with the same load and just focus on controlling the movement and increase the load for several weeks alternating between adding weight on the bar and adding an additional rep.

For high volume workouts I use a traditional bodybuilders regime where I build up every exercise from 15 reps of light weights until I do one last set of heavy weights to failure and beyond. I also use more exercises and shorter rests between. Here is two typical examples of chest workouts:

A typical high load routine is:

Benchpress - 4-6 reps for 4 sets
Incline dumbbells - 6-10 reps for 3 sets
Dumbbell flyes - 10-12 reps for 4 sets
Weighted dips - 10-12 reps for 3 sets

A typical high volume workout might be:

Benchpress - 15, 12, 10, 8 and 6 reps
Dumbbell press - 15, 12, 10, 8 and 6 reps
Cable flyes - 15, 12, 10, 8 and 6 reps
Dumbbell flyes - 12, 12, 10 and 10 reps
Decline hammer - 15, 12, 10, 8 and 6 reps
Assisted dips - max reps for 4 sets

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