Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

On Thursdays I work on my chest and triceps. This is probably my favourite workout day, except for the final component which is flat, incline and then decline flys.

My current Thursday looks like this:

3x8 Flat Bench dumbbell press.
3x8 Incline Bench dumbbell press.
3x8 Decline Bench dumbbell press.

3x10 Tricep pulldowns.
3x10 Skull crushers.
4x8 Close grip bench.

3x10 Flat Bench flys.
3x10 Incline Bench flys.
3x10 Decline Bench flys.

As you can see, there's a lot going on. And to top it off, I train with a friend which makes this workout my longest one averaging at just over 2 hours. Another thing is that flys just aren't that enjoyable compared to the rest of the workout.

Is it necessary to do this many variations of flys each chest day? I am seeing good shaping + size but I feel like that's coming naturally from press rather than all the flys I am doing. Would I see little to no difference if I rotated between flat, incline and decline flys each chest day and only did 1 perhaps?

share|improve this question
    
How much weight are we talking in these exercises? Would it be accurate to say that your goal is size/aesthetics? –  Dave Liepmann Jan 25 '13 at 18:02
    
Rotate each month, not each chest day, and see what works best. –  Jeor Mattan Jan 28 '13 at 13:24
add comment

2 Answers

up vote 2 down vote accepted

Nobody is going to be able to answer that question but you. Let's assume your goal is maximal sarcoplasmic hypertrophy -- which means you want "bigger" muscles as fast as possible (not to be confused with more strength, since we can see our friend Clarence here squatting almost 600 lbs at 5'11" tall and only 190 lbs body weight is certainly not big: http://www.youtube.com/watch?v=yV6sKV8nMq0).

Well, you'll need to take a scientific approach with your own training to see how your body reacts to the stimulus. The reason is that there are a lot of factors contributing to your growth (how adept your adrenals are at producing cortisol, how effective your body is at producing sarcoplasm and replenishing ATP, natural testosterone levels, mental resolve, etc). What works for somebody else may not work for you.

The best way to know whether or not your two hour push-movement workout is working the best it can be is to try to stabilize every variable you have control over (diet, rest, cardio, etc), then examine your results every few weeks. Guess and check.

share|improve this answer
add comment

No, it's not necessary to do any kind of flys at all. You can become enormously strong and sexy just by doing basic barbell compounds, as I've mentioned in another answer to one of your questions. 2hrs is a long workout, many experts suggest more than an hour of work sets is counterproductive. But I mostly read strength literature and you're doing a bodybuilding routine.

share|improve this answer
    
Correct me if I'm wrong but I was under the impression the evidence suggests over an hour of work sets are counterproductive to mass gains, not strength gains. Hence the 6+ hours per day of training done by oly lifters. –  Doc Jan 25 '13 at 16:03
    
@Doc Maybe it's partly because oly lifters do a bunch of singles with huge rest in between them. –  Kate Jan 25 '13 at 16:07
    
@Doc Training six hours per day is not even close to the same thing as doing a single workout session that spans six hours of work sets. Also, in general, what the best strength athletes in the world are doing at the peak of their conditioning is basically irrelevant to what novice and intermediate lifters do. –  masonk Jan 25 '13 at 16:30
    
I tend to agree with Kate and masonk on the particulars here, but a reference would be useful for the ">1hr work sets is counterproductive" statement. –  Dave Liepmann Jan 25 '13 at 18:01
    
Also, just from experience I would say Marty's program wouldn't be much longer than 1 hour in duration if done solo, and it is only because of the added time from having a partner that it is encroaching on the 2 hour mark. –  Moses Jan 25 '13 at 21:46
show 1 more comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.