Chest (and guns) specialisation phase

[Joe]

Alright chaps,

I'm thinking of doing a period of a month say where the focus of my training is on chest and biceps because these are I think weaker than back and tris. For example, I'm chinning +15kg for 3 x 6 reps but flat bench I'm on 77.5kg for 3 x 6. I skull crush with 40 kg for 10 comfortably but can only manage 6 reps on the same weight when bicep curls.

I've jsut come to the end of a 7 week block of training using the bulking training programme off this website which has gone very well, apart from I'm not doing any legs due to cycling every day. I'm going to have a week off now as I've stopped improving, so am planning to do a month say of focus on chest and guns after the rest..

I was thinking of doing something like this:

Monday - chest and guns
Neutral grip dumbell bench press
Decline bench
Wide grip bench press to neck
palm-in chin ups
barbell curls

Wednesday - session at home
Press ups - various types
chin ups

Friday - whole upper body
Flat dumbell bench
wide arm chins
Incline barbell bench
row
shoulder press

I was wondering if anyone had any thoughts about this method of training or the routine?

Cheers guys.

[Bison]

Sounds like your triceps are lagging more than your biceps mate. You can chin BW +15kg and curl with as much as you can skull crush with? That says your biceps are strong to me. As an exapple, I curl with about 40kg same as you but I can bench over 100kg.

If your bench is weak then your triceps could be letting you down there aswell as your chest.

[Ollie]

I agree...your triceps are a far more significant muscle group than your biceps. It follows that you should be able to skull crush significantly more than you can curl!

[Si1357]

What about legs?

[Si1357]

Fair dues i just saw ure post about the cycling.

[turtleboy]

^good point

i'd still train legs regardless of the fact you ride a bike. Riding a bike is not bodybuilding, and imo every muscle group needs as much training or you end up like those ****s that are all biceps and chest with no legs...that veryone laughs at

[Resurrected]

Lets forget the 'specialization' routine above just for now.

What is your 'normal' routine like?

[Si1357]

I heard that chris hoy can back squat with 180kgs failry easily, then again he is a sprinter so they need explosive power, i would be inclined to do one-legged leg presses though.

[fletch]

chris hoy can back squat that much because of the way he trains, which with most sprinters, involve partial rep squats and other power related exercises.
even if your cycling, theres no excuse for not doing some sort of squatting exercises.. you wouldnt expect your arms to get loads bigger if you were just doing loads of cardio on them..so your legs are no different.

[Si1357]

This is true, i think if he is competetive in cycling then he should weight train legs at an appropraite period of the year, so his legs are fresh and strong come race day!