Bad workouts!

[benman2002]

i hate when i get a bad workout!

my back, shoulders, and legs day i always have a really intense workout, a great pump, and sorness the next few days. but whenever i work my chest i just feel like i get a crappy workout..i really dont know what the deal is...its like i just cant workt it as good....it pisses me off because i feel like i waisted a workout!!

anybody else have problems like this??

[jgriffith]

the only days where i feel like i'm not having a great workout at times is on shoulders, sometimes my performance isnt as good as usual in other muscle groups but I can almost always work them hard and get them fatigued and sore. What are you doing for chest?

[benman2002]

here was my workout last night:
Barbell bench- warmup, 205*7, 205*5
Dumbell incline bench- 70*5, 65*6, 65*5
Dips- 18, 16(my gym doesnt have a belt for adding weight )
Cable crossovers- 65*8, 65*7

like i said..legs, back, shoulders i leave the gym exausted knowing i couldnt do anymore if i tried, but on chest day i leave the gym feeling like i didnt get a good enough workout

my chest workout just never seems really intense like my other workouts..i dunno

[kungfu74]

Originally Posted by benman2002

here was my workout last night:
Barbell bench- warmup, 205*7, 205*5
Dumbell incline bench- 70*5, 65*6, 65*5
Dips- 18, 16(my gym doesnt have a belt for adding weight )
Cable crossovers- 65*8, 65*7

like i said..legs, back, shoulders i leave the gym exausted knowing i couldnt do anymore if i tried, but on chest day i leave the gym feeling like i didnt get a good enough workout

my chest workout just never seems really intense like my other workouts..i dunno

I feel exactly the same way!! i just recently have been adding weight to my dips by having my wife put a dumbell between my thighs, (if that makes sense). the day after doing weighted dips my chest was more sore then I can remember...

[Firehawk]

Yep, i have trouble getting progress in my chest workout too, despite moving forward well with everything else.

[manif3st]

Originally Posted by benman2002

Dips- 18, 16(my gym doesnt have a belt for adding weight )

thats very unfortunate because i started doing weighted dips not too long ago and they really make a difference. if your gym doesnt have a dip belt you should really go out and buy one and bring it with you if you can. its def. worth it

Do you have a training partner? Cross your legs and have your partner put a dumbbell between them. No partner? Ask someone in the gym to give you the weight once you are set up. At home or by yourself? Move a chair into postion and grab the weight with your legs. Find a way to add some weight!!

[Cort]

For dips, you can put two benches close together, keep your hands on one bench (palms facing behind you), and heels resting on the other. Get someone to hand you a plate or two, and do some dips that way.

[Underdog]

I'd mix it up a bit...

keep your traditional workout, but maybe add some dumbbell presses lying on an exercise ball (use much lighter weight if you're new to the move)...just to mix it up a bit and challenge yourself a bit. this move is definitely one of my favorites.

also, try doing some pushups on the stability ball as a finisher. grab a smaller sized ball, and balance yourself, holding the ball at the sides, but close to the top. pushup and down, just like regular pushup, but the holding the ball will challenge your entire body and really work you. once you get good at those, you can put one ball under each hand and really blow minds at the gym.


keep an open mind...

udog.

[manif3st]

Originally Posted by Cort

For dips, you can put two benches close together, keep your hands on one bench (palms facing behind you), and heels resting on the other. Get someone to hand you a plate or two, and do some dips that way.

eh, i donno, i have a machine at my gym that simulates that kind of dip and it seemed to work mostly my tri's and not really hit my chest as much as i would have liked. thats why i switched over to traditional weighted dips and my chest hurts for days after :

[Cort]

Oh, I usually do dips mostly to hit my tris

[SurfinAmy]

My chest felt good & sore after this workout:
Bench Press (Free) : 1 x 10 x 95 , 1 x 8 x 115 , 1 x 4 x 135 , 1 x 4 x 135 , 1 x 8 x 115, 1 x 15 x 95
Then Crossbow Bench 2 sets x 8 x 150
Then 2 sets BB push ups.....
followed by shoulder work.
Gave me a GREAT chest workout.

Agree Cort, dips for triceps

-Amy

[jgriffith]

Well it doesnt seem like you are doing much for your chest. 4 sets? Try warming up at like 145 for 10 or so, then get into your work sets, try upping the reps to 10,8 and then heavy like 6 or less. Definitely throw incline in there.

[kungfu74]

Originally Posted by manif3st

eh, i donno, i have a machine at my gym that simulates that kind of dip and it seemed to work mostly my tri's and not really hit my chest as much as i would have liked. thats why i switched over to traditional weighted dips and my chest hurts for days after :

That's because your posture / form during the excersize is key when doing dips. if you keep your body upright more emphasis is placed on the tri's, if you hunch / round your back and lean forward more emphasis will be put on your pecs... atleast that's what I have found while 'dipping'

[D'Antony]

Hey Benman.
I know what you're going through. I experience a similar situation on my legs and shoulders day. It seems no matter what I do, it's not intense enough. However, all the other workout days (days when I do arms, back, and chest) are awesome.