Thread: how many sets is good for chest?

Originally Posted by Gazhole

Usually people overtrain their chests so much that cutting back a little bit makes growth explode. I don't know why people equate chest and back as equal, the back is absolutely massive compared to the pecs.

Volume-wise, i think this is the order of things:

Legs
Back
Chest
Shoulders
Arms

Yet most programs are:

Chest
Arms
Shoulders
Back
Legs

Almost completely in reverse! Its no wonder so many people have trouble growing. They're trying to do le mans on a scooter and taking the ferrari down the shops. Use the big muscles for the most work, and the smaller ones for less work!

Sorry, rant over, lol :P

But yes, my chest also responds really well to 3-5 sets of 5. And generally i only do bench. Maybe 3x8 on DB Bench sometimes - INSTEAD of 5x5 on BB.

I would also agree on your order. I think a lot of people lag on legs and back due to the fact that it takes real work to develop strong legs and back. Many don't have the drive and determination to do so.

When I refer to my age, I am kinda mocking the fact that back when I started most EVERYONE was training with high volume. These days there seems to be a lot more creativity and variety at work. I applaud the fact that you have found something that works for you. I have used similar workouts myself. I just find after close to 30 years of training my body seems to adapt to whatever routine I am using fairly quickly. I use multiple methods out of necessity. Fortunately enough, I am able to make gains using both low and high volume methods. If I was talking to a newbie, I would likely give them similar advice to yours, but I know Unclem has been training for a very long time, with a lot of success.

I also agree that over training is a huge problem for many lifters. I think it's always interesting to hear what works for different people.

Originally Posted by Phineas

Take caution though -- this is a potentially dangerous lift for your rotator cuffs. I never had problems, but I've heard many people complaining about shoulder pain after bench dips.

It's a shame, though, because they're great for tricep development. This was the lift that gave me my first boost of confidence from arm size when I first started BB'ing. Within 6 months I was repping 3 plates in my lap.

very true, i used to love dips but my shoulder just cant handle them any more, ive been trying pushdowns with a long bar and elbows flared trying to mimic dips

Originally Posted by MDR

Could not agree more. I think everyone should experiment and find out what works for you personally. Funny thing is-as soon as I feel like I've figured out the perfect way to train, I need to make changes because my body starts adapting, and I need to do something different to keep things fresh. Seems like the only constant long-term is change. Gotta love this sport! I do lean towards the higher volume end of things as well.

^^^100% spot on

One thing to consider is intensity. Instead of focusing entirely on how many sets and repetitions think about other variables of training.

For example 8 sets with a 5 minute rest in between each set isn't as intense as 1 set of 2 different exercises (DB Flies followed by BB press) with only a 10 second break to absolute failure- that is intense in my opinon.

i do 3 exercises for chest.
flat bench, incline and decline.

after the warm up, i start with a weight that allows me to get between 10 - 20reps.
i never count reps though, every set is a failure set.
i add 10kg each set and rep to failure.
my last set is when i do just 1 rep.

sometimes my total sets will equal as many as 20sets for chest, but total sets doesnt really mean anything since my last few sets are only 1's and 2's on each exercise.

every few weeks ill pre exhaust my chest with some flyes just to change it around abit.

this has been a awesome feedback from everyone, i totally agree with gaz on the order of volume and alot of great info. i never , no matter how many sets, reps 1 hr 15 min is all i stay in the gym and thats on leg day because of deads otherwise its 1 hr or 45 minutes.

Originally Posted by unclem

iam glad u mentioned dips as i havent done those in ages. thnx.

I love doing dips, parallel bar, chair dips, weighted parallel. Am I one of the only people who truely understands the importantce of dips? so many people neglet them.