Curious to see what you all do for chest and how many sets. My routines change every week so I'll put up my last workout. Keep in mind when looking at the following I've been training for over 20 years.
Flat barbell bench 1 x 20 Warmup
1 x 10 Warmup
1 x 8
1 x 6
1 x 3 (wanted 4)
Incline D/B Bnch 1 x 8
1 x 8
1 x 6
Weighted Dips 3 x 10
Incline Flies 1 x 12
1 x 10
1 x 10
total of 12 workiing sets
Some will look at this and say it's over training. I would agree if I was a beginner but I'm not. Also, I am still seeing excellent gains so you don't fix what isn't broken.
Posted by: Vvitto
i will do 10-12 sets for every major muscle group....
On a side note, you need one more post to get inot the picture gallery
Posted by: firestorm
huuu??? What picture gallery and what ya do there???? hahahaha
Posted by: Prince
that was a setting we used to have here, but it's gone (25 posts to view the pic gallery).
Now you have to pay $9.95 to see the hot pics!
of course the member's pic forum is open/free to all.
Posted by: firestorm
Oh well thank you for the info Prince. BTW, you sound like one of them there Moderator kinda guys.
Posted by: Vvitto
Originally posted by Prince
that was a setting we used to have here, but it's gone (25 posts to view the pic gallery).
Now you have to pay $9.95 to see the hot pics!
of course the member's pic forum is open/free to all.
Didnt know that it has changed...
You guys have to make some money anyway...Do I get a discount? LOL
Posted by: w8lifter
Originally posted by firestorm
Oh well thank you for the info Prince. BTW, you sound like one of them there Moderator kinda guys.
Yeah...he's just a Moderator guy...the hired help
Posted by: lina
Originally posted by w8lifter
Yeah...he's just a Moderator guy...the hired help
Posted by: Prince
btw, I do around 10 sets for chest.
Posted by: Scotty the Body
Originally posted by Vvitto
You guys have to make some money anyway...Do I get a discount? LOL
The charge is a one time fee, it still doesn't cover the cost of the band width the pics use.
I do anywhere form 8-10 sets for chest depending on the workout.
Posted by: firestorm
hahaha. I figured as much. And may I say w8, your pics are stunning. Saw them last night.
Originally posted by w8lifter
Yeah...he's just a Moderator guy...the hired help
Posted by: firestorm
Hey Scotty looking at that little pic there of you,, Damn bro lay off the weights for a bit and do some cardio ya fat a%$ !! hahahahaha j/k
Originally posted by Scotty the Body
I do anywhere form 8-10 sets for chest depending on the workout.
Posted by: w8lifter
Originally posted by firestorm
hahaha. I figured as much. And may I say w8, your pics are stunning. Saw them last night.
Thanks
Posted by: Dorian
excluding warm ups - 4 sets
Posted by: Brad224
8 - 10 seems to be the most popular response. That's what I do as well - lots of presses (incline, decline and flat), with some flyes thrown in for isolation. Depending on the workout I also use weighted dips.
Posted by: Scotty the Body
I normally do two pressing movements and one fly movement.
Posted by: cornfed
__ sets ___ wt ____________ reps
Incline ~ 5-6 (pyramid) ____________ [10,8,6,4,6,8]
Decline~ 4 (increasing) _______________ [10,8,6,4]
Dips ~ 3 (increasing ) _______________ [10,8,6]
Flyes ~ 5 (1 to stretch, 4 decreasing)[8 for all, but slowing in speed]
Posted by: ShaqFu
Originally posted by Scotty the Body
I do anywhere form 8-10 sets for chest depending on the workout.
Are you including warmup sets? And 3 excercises doesn't seem like a lot. What else do you work with chest?
Posted by: Scotty the Body
No that doesn't include warm up. All I normally do for a warm up is some shoulder rotations with weights and then one light set of 10 on flat bench.
Posted by: Freeman
I usually do 12 sets....
3 sets flat bench (or hammer strength machine)
3 sets incline either w/ dumb bells, or sometimes with the bar
3 sets decline press (some times I do decline flyes instead)
3 sets flat flies, or cable cross-overs
not including my warmups, which are usually just on the flat bench...
oh, sometimes I throw in some dips..not too many, just like 2 sets of 10 maybe at the end to get a good burn.
Posted by: Bear
Anywhere from 1 to 4 sets total.
Posted by: firestorm
OK well I've found this is the site for me. I was at 2 different forum places prior to finding this one and I've finally found a group of people that do more then 3 sets for chest. OUTSTANDING!! I love this place and I'm never leaving,,,,EVER!!!!
Posted by: Prince
Originally posted by Bear
Anywhere from 1 to 4 sets total.
you get results with this?
Posted by: Scotty the Body
Originally posted by Bear
Anywhere from 1 to 4 sets total.
Your training HST style right?
Posted by: david
12 sets but sometimes 15 if I feel strong that day!
Posted by: Mudge
I do about 7 sets lately, so I'd say 7-10ish.
Posted by: Bear
Originally posted by Prince
you get results with this?
Originally posted by Scotty the Body
Your training HST style right?
HIT & HST.
I like to alternate between the two.
Posted by: gopro
6-7
Posted by: Grant_73
I use the max-ot training for all my body parts.
My work out would be like this for chest
Which is 3-4 warmupsets and 7-9 worksets. I only do warmups for my first exercise; my chest is warmed up enough goining into my 2nd and 3rd chest exercise
Is this too much? or am i doing them wrong exercises? any advice would be great. Thanks
Posted by: Blac
Damn... maybe I'm doing too much. My chest is defnitely my strongest muscle group imo. As far as my size and lifts go. I generally do this
Flat bench 25x135 warmup, then 10-6-6-4 sometimes a 5th set if I'm feeling I need more , I dont exactly count reps I set a goal for that weight and if I can do it more then I do it more but if I cant I make sure my spotter helps me at least get to that.
I never do more than 5 sets per workout (excluding warmup set) and 7-8 per week
Posted by: trapzilla
As a volume enthusiast i do between 15 and 30 sets on chest but with only about 5-8 all out working sets
Posted by: pwloiacano
I usually do about 10-12 sets. Training chest once per week. I am 45 years old and I cannot do my bodyparts more than once per week with the exception of abs & calves.
My workout is as follows and I switch up every 8 weeks or so:
Either Barbell Flat Bench or 30 degree incline barbell press: 4-5 sets
Either Dumbell Flats or dumbell 30 degree inclines: 3 sets
Either a flat or incline flye or a cable crossover movement: 3 sets
Dips: 2 sets
Posted by: ThreeGigs
Way to resurrect a 9 year old thread, kapone :-)
Posted by: WallsOfJericho
12-16
Posted by: buddhaluv
Wow, I'd never be able to do less than 12 sets.. But that's just me.
Originally Posted by kapone
