Thread: chest mass

heh i should of named the title of this like overtraining or sumthin

You are not going to gain strength/size with 2 sets of 15 reps.

You need to be doing around 6-8 working sets (max) in the 4-6 rep range. (working sets means after your warm-ups, and they're taken to failure).


Example:

Bench Press
First Set: 105 x 12 reps (warm-up)
Second Set: 105 x 10 reps (warm-up)
Third Set: 155 x 6 reps (warm-up)
Fourth Set: 195 x 3 reps (acclimation)
Fifth Set: 225 x 1 rep (acclimation)
Sixth, Seventh, and Eighth Set: 255 x 4 to 6 reps (working sets)

Then on your second chest exercise you would just start with your working sets (no warm-ups necessary). So, two exercises for chest and 6 total working sets.

i do 3 x 6-8 flat, 3 x 6-8 incline, 3 x 6-8 decline, 3 x 6-8 cable cross, and 2 x 6-8 pullovers. works for me so far, though i'm sure most of you would say it's overtraining. imo 3 three weeks are not enough to decide, if a plan works for you.

5 different exercises and 14 sets for chest? Yeah, that is pretty high volume for me, or any natural lifter.

I thought you would say so, but it seems to work for me. btw I am a natural lifter.

Nobdoy can argue with you sebi if what you are doing works for you. Perhaps you have unusually good recuperative abilities! However, in general, as Prince said, 14 sets would constitute overtraining for most natural lifters. I myself NEVER go past 8-9 sets for chest, but usually stick with 6-7.