How many sets do you do on chest workouts?

[czech6]

If you're on you can do 20+ sets easy ad reap the benefits. I stick to 15-20 sets personally. I just read an article about a study that was done stating that neither high volume, nor high intensity is any better than the next as far as building muscle is concerned; the results were fairly similar. However, from my own personal experience, I started doing a bit more high volume this past week to switch it up with my rest time being 45-1:30 sec between sets with a about 5-10 lbs less weight than what I normally do to failure, but trying to get more of a pump to the muscle, which is what the point of high volume is. Where as before I was taking the scientifically proven best rest time between sets is like 3:00-3:30 sec, but going to failure on every sets I do. With this high volume shit I have noticed my chest looking a bit more full than it did when I was doing a lower volume high intensity, but I may have put on a 1lb or 2 since then and burned more body fat in the process.

I think the only real reason to switch it up is by the rule of progressive overload, which makes sense, but Jay Cutler seems to think otherwise. How full of shit he was when he said it, I don't know but he states he really didn't change anything up in his workout that he was doing because he was always making gains doing what he did every workout. Which is not to say I'm sure he changed certain parts of his workout routine but he and many of the old school bodybuilders seem to swear by the high volume stuff. To each their own. I'm going to make a 4 week+ attempt at the high volume with lower rest periods to see if I can see a difference. My chest does look a lot more full, however I felt like my arms didn't see much of a difference.

However, if I was on I would make an attempt at 20+ sets all day!

 

[FlexManning]

I'd guess that right now, while on, I'm doing 6-8 work sets twice a week. My 3 main exercises are flat bench from a dead stop in the power rack, flat db press, and decline db press. Warmups often include some light db flyes.

I believe in balancing out chest with pulling exercises, always erring on more pulling exercises. So if I do 8 work sets of bench, I'm going to do 10+ sets of chins. I'm coming back from some injuries but when I get into the swing of things I'll be doing chins and Pendlay rows on the same day as chest.

I've never been big on cable crossovers. For me it seems like a lot of wear and tear on the shoulders for little gain. I understand the super advanced guys doing it but it's not really for me.

I think some of you younger guys (I'm 38) need to learn to get more out of less sets with chest. Chest exercises are IMO the number one destroyer of shoulders over the long term. You're simply not going to be able to do 30 sets a week for chest for the next 40 years. Most of you won't anyway. Plus many of you bust out 4+ exercises at every chest workout instead of switching up exercises here and there.

 

[bigelle510]

I kill it on chest day I like to do like 3 to 4 warm up sets and 8 or so working sets with Dumbbells then the cable cross overs I love my chest day I am open to hear what you all so maybe I can tweak my routine


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[bigelle510]

I always change it up my goal for chest is get a good mind muscle connection and a good flex with full pump so any movement that isolates the chest I adjust the reps and sets so my body never knows what I am gonna do next but I love 4 sets of 25-35 on stuff I do


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[jtmdell]

15-20 sets here, like to train a bit heavier but with more volume

 

[Stackinplates]

20-25 large muscle

10-15 small

 

[Bama Boy]

For me 5 sets of bench heavy. 5 sets of curls 5 sets of butterflies 5 sets of row pulls then 5 sets of cable flies end that with 5 sets of 50 on crunches.

 

[bigorse]

as many as possible untill i cant maintain decent intensity.

 

[Vast]

10-12 sets of flat barbell bench.

I start with 135x15 and 225x10 for warm up sets then hit 285 for 8-10 sets. I get around 5 reps in the beginning but by the last set 3 reps are a challenge.