chest mass

[Diesel]

i was woundering if 6 set of like 6-8 reps was overtraining the chest like if i do 6 sets of 8 incline press and 6 sets of 8 flat bench, im wanting to know because iv bein lifting for 3 weeks straight on my chest and iv bein doin like 2 sets of like 15 reps and i do like 4 or 5 different workouts , and in those three weeks iv bein stuck on 200lbs, and i really havent seen any gains.

 

[Diesel]

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

 

[Arnold]

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.

 

[Sebi]

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.

 

[Arnold]

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

 

[Sebi]

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

 

[gopro]

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.

 

[scott1963]

Try using a 5x5 program

Warmup properly

5 sets of a weight you can complete all 5 sets with.
2 sets of 8-10 supporting lift
2 sets of 8-10 supporting lift

example
Flat bench press

5 sets x 5 reps of 200 pounds

incline press or flyes
2 sets x 8-10 reps

weighted dips
2 sets to failure

total of 9 working sets

P.S if you complete all sets of 5 reps, add 5 pounds to the bar and continue to add 5 pounds until you can not get 5 sets of 5. Stay at that weight until you get all 5 then add more weight etc etc etc

P.S.S This is just my opinion