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Aussi muscle
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5x incline barbell 12-15
3x flat barbell 8-12
3x decline dumbbell 8-12
3x pec fly/push up super set 12/fail
3x flat barbell 8-12
3x decline dumbbell 8-12
3x pec fly/push up super set 12/fail
How many sets do you do on chest workouts?
- Thread starter buffal2001
- Start date
kouliss GR
New member
It depends on what trainning program im following right now im doing 4 exercises for 17 sets low volume,in contest prep or high intensity training ill do 12 sets!
kouliss GR
New member
the best is to change sets,reps,rep timing that works the best for me!
silent_revolver
New member
I don't know if I could call mine chest training, more like bench training as I train PL
Twice a week
Heavy
Sets, reps
Flat bench: 3x5, 6x3, 1x2, 50% 1RM max reps = 11 sets
Incline DB press 6x4 = 6 sets
Heavy dips with 90lbs 4x6 = 4 sets
So a total of 21 sets, high intensity, low volume
Dynamic hypertrophy day
10x3 @60% 1RM speed bench
3x12
total 13 sets
Twice a week
Heavy
Sets, reps
Flat bench: 3x5, 6x3, 1x2, 50% 1RM max reps = 11 sets
Incline DB press 6x4 = 6 sets
Heavy dips with 90lbs 4x6 = 4 sets
So a total of 21 sets, high intensity, low volume
Dynamic hypertrophy day
10x3 @60% 1RM speed bench
3x12
total 13 sets
FitnessSeattle
New member
2x DB bench
1x pec dec
every 48 hours
1x pec dec
every 48 hours
TrueLiberal
New member
I have a different approach than most for determining the number of sets I use for any body part. I go by the pump I am feeling. If you pay attention to your pump, you will notice that when you start feeling one, it will make the trained body part feel tight and hard. At some point after a certain number of sets your worked body part pump will go from feeling tight and hard to feeling kind of jellyish. I stop working the body part when my pump feels jellyish. I note this in my training log, then stop working that body part.
Different techniques change the onset of this jellyish feeling. Usually with chest it takes a lot of sets compared to other body parts, but I can get there faster if I use forced reps or negatives.
I train most body parts once sometimes twice a week. I tend to randomize the days I work out during the week to avoid adaptation. I go by feel. If I feel tired or lack motivation, I usually take the day off and work those body parts in the split another day.
Different techniques change the onset of this jellyish feeling. Usually with chest it takes a lot of sets compared to other body parts, but I can get there faster if I use forced reps or negatives.
I train most body parts once sometimes twice a week. I tend to randomize the days I work out during the week to avoid adaptation. I go by feel. If I feel tired or lack motivation, I usually take the day off and work those body parts in the split another day.
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