Chest improve

[rdsu]

Hi,

I will start the P/RR/S on September, and on this and next week I'm trying its concepts. This week was for RR and next for Shock.

I want to improve my chest because all this time I'm not doing it currectly. I read in an Eric article that he increased the sets number for Back because he wants to prioritizing it.

I want to ask you if I can also increase my train from 8 to 10 sets for chest, like:

POWER Week:
Barbell Bench Press ... 3/0/X ... 4 x 4-6
Incline Smith Machine Bench Press ... 3/0/X ... 4 x 4-6
Dumbbell Fly ... 3/0/X ... 2 x 4-6

REP RANGE Week:
Dumbbell Incline Chest Press ... 2/1/2 ... 4 x 7-9
Smith Machine Bench Press ... 2/1/2 ... 4 x 10-12
Cable Crossovers ... 2/1/2/1 ... 2 x 13-15

SHOCK Week:
Superset
Incline Dumbbell Fly ... 1/0/1 ... 3 x 8-10
Barbell Bench Press ... 1/0/1 ... 3 x 8-10
Superset
Incline Smith Machine Bench Press ... 1/0/1 ... 2 x 8-10
Dumbbell Pull Over ... 1/0/1 ... 2 x 8-10
Dropset
Pec Dec ... 1/0/1 ... 1 x8-10(6-8)

Should I increase the compound or isolation exercises?

What you think?

[BIGMAX6]

looks fine to me.

Eric suggests 5-7sets for smaller bodyparts...and 7-10 sets for larger bodyparts such as chest.

for shockweek though, I personally would stick with 2 sets for each superset.

[rdsu]

I will left the Shock week as it is...

Thanks

[arbel]

While i sort of "strayed" from the "true" P/RR/S path , what i found worked best for me is less sets but makeing work sets count more ,things like X reps or RP are great ways to make a set more intense.

[rdsu]

Yesterday I started the P/RR/S! ;D
These first 3 weeks is like searching for the best weight with correct technique and lifting tempo... And this because I never registered the weight I lifted...

I did Chest, Biceps, ForeArms and Abs.

The most difficult was the Chest because I will need a period to learn the correct technique.

I decreased the weight from 220lbs(100kg) to 176lbs(80kg), but maybe I will decrease a bit more to try to still more the chest and learn the technique.

My friends, like I did before, said that my elbows should not go so low, and then I said that this is the correct technique, but they aren't so sure of that...

I did like Eric and others (1, 2 , 3 ....) suggested...

[Rick]

Sept 1, 2009 2:25:58 GMT -5 rdsu said:

Yesterday I started the P/RR/S! ;D
These first 3 weeks is like searching for the best weight with correct technique and lifting tempo... And this because I never registered the weight I lifted...

I did Chest, Biceps, ForeArms and Abs.

The most difficult was the Chest because I will need a period to learn the correct technique.

I decreased the weight from 220lbs(100kg) to 176lbs(80kg), but maybe I decrease a bit more to try to still more the chest and learn the technique.

My friends, like I did before, said that my elbows should not go so low, and then I said that this is the correct technique, but they aren't so sure of that...

I did like Eric and others (1, 2 , 3 ....) suggested...

I would give the program a go the way it is...for the first time or two through. You will find the new tempos you are using will stimulate the muscle more than you think. I still get VERY sore on 8 sets.

I have actually do d-bell presses on the floor. This keeps the elbows from dropping too low. Give it a try to see how far down you really need to go.

[rdsu]

Rick,

Before I started the P/RR/S I decided to not change anything...

About the chest exercise I think that I didn't raise my ribcage up high, and that could make the elbows go to low...

Tomorrow I will check before start the Lats/Back/Triceps/Calves Workout...

Thanks for your suggestion

[rdsu]

Is there any range lifting weight reference where the chest really improves, or this is a lot of variable?