Best Chest/Arms/Shoulders routines

M

MCM

0
Hello to all,
I'm 35, 5'10", 180lbs and I have set a personal goal to bench press 300 lbs or more within 8 months. Currently, I can bench about 250lbs, so I'm looking for some advice on which chest/arms/shoulders routines work best.

Thanks in advance.
 
Nothing wrong with your goal but i would not exclude rows in your routine or you will set yourself up for shoulder problems due to muscle imbalance.

How much time to you have to train? Some people like frequency and some like less volume and more intensity. I like frequency myself.
 
Newf is 100% correct, train your back just as hard as you train your chest. And don't forget about your rotator cuff, could get an impinging join.. Anyways, to bench press more, bench press! I've heard 5x5 is good.. I usually do 8-10 sets 12, 10, 6, 4, 4, 4, 3, 2, 1, 1.. This is just me though. I only do this on my power exercises, deads, squats, presses, etc..
 
Thanks for the advice

Thanks for the advice...
I'm usually in the gym every other day, alternating between Push & Pull muscle groups.

MREIK: When you say 5x5, do you mean 5x5 of 80% of your max? Cause I've had this recommended to me as well, although, it just doesn't feel like I'm doing enough, think I prefer your pyramid approach better.
 
Most people try to use %85. The 5x5 rep scheme has been around since the 70's or it could even be older, its a time tested rep scheme.
 
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