I had recently switched my routines to splitting my lifting into two separate days, one day focusing on biceps, shoulders and abs, and the other day on chest, triceps and legs. I thought that by isolating the lifting into two separate groups, instead of pounding all lifting out in one day and doing abs and cardio the next day, that I could strengthen myself better AND at a more moderate pace. Unfortunately, for my chest especially I have felt little effect and walk away from the gym not feeling well-worked.
I am now unsure of whether to continue with the two days or perform them all in one (like before, which had left me feeling like I had accomplished something). I mostly want to focus on my chest, but have found the
bench presses to be my weakness as I do not have a spotter and cannot seem to surpass my current max of 145 lbs.
Are there any other exercises I can do to avoid the bench, or at least not put so much stress on the bench? Ultimately, I want to tone up rather than truly bulk up. Aside from benchpresses, I also do flies, incline and
decline bench presses, as well as various standard machines and cable crossovers.
meaning, pick less exercises per body part and use heavy weight and really really focus on intensity. i workout alone as well so i know what its like to not have a spot when you need one, so make sure you use a weight that is manageable, but still heavy, for example, if your maxing with 145, cut that down to 125 or even 115 and do 3 or 4 sets of 4 to 6 reps, once you can do 4 sets of 6, up the weight and do 4 sets of 4 and keep on going till you get to 6 solid sets. remember, intensity is the key with max ot, no less than 4 reps, or lighten the weight, no more than 6 reps or up the weight. check it out, it sounds like it is exactly what you need and the program is laid out for you to follow. good luck and keep us up to date on your program and weights!
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