The schedule: Work your chest every 5 days. This is going to throw off your current split for sure. But come on, 3 weeks of inconvenience for 40lbs, not much of a sacrifice if you ask me.
The split: Train chest by itself and work other body parts once every 5-8 days.
The routine: Warm up
For a detailed description of how to warm up read Derek's article but here is a brief explanation. Say your working sets for the bench will be 5 reps of 100kgs. 1st warm-up set: 10 reps of the bar or maybe 40kg. This gets the blood flowing and warms the muscle.
2nd warm-up set: 6 reps of 60kg. This is easy but you are just warming up.
3rd warm-up set: 3 reps of 75-80 kg.
4th warm-up set: 1 rep 90 kg. Final weight accumulation set.
Now after you have warmed up load the bar to a weight that you can handle for 4-6 reps, no more no less, where you will reach positive failure in this rep range. NO NEGATIVES.
Now do a set of bench. As our example athlete did 5 reps of 100kgs. After you have finished the set rest at least 2-3 mins. At LEAST. Don't go for a burn or such get a full recovery.
After your rest repeat the process, twice.
There you have the flat bench component 3 sets of flat bench. After a rest of about 5 minutes move to the incline bench.
There is no need for a warm-up just select a weight that would keep you in the 4-6 rep range. Perform one set, just one and rest for 5 minutes.
Next move to dips. Again strap on enough weight to limit the reps to between 4-6. Make sure you lean forward to emphasize the lower chest. When you are done that's it. No more work for that session. Your total chest workout will look like this:
- 4 Warm up sets Flat bench
- Flat bench 3x4-6
- Incline Bench 1x4-6
- Dips 1x4-6
- Every 5 days.
Give this program a try and If you like it you may want to permanently train the Max-ot way. You can learn more at www.ast-ss.com.
Until next time,