Louden, Question about chest sets

[ThePolishHammer]

I was reading one of the posts about chest mass you responded to. Whats the best way to preform your sets for chest mass. What sort of bar speed? How much of a negative? How much of a rest between sets? You said to use rest pause, how many rests and for how long in one set? Also would you reccomend using extreme streching in a regular BB routine?
Thanks alot
-The

 

[louden_swain]

I was reading one of the posts about chest mass you responded to. Whats the best way to preform your sets for chest mass. What sort of bar speed? How much of a negative? How much of a rest between sets? You said to use rest pause, how many rests and for how long in one set? Also would you reccomend using extreme streching in a regular BB routine?
Thanks alot
-The

This is how I perform a chest exercise. Lets apply this using incline barbell presses.

warmups:
1 x 10, 1 x 5, 1 x 3 using light weights. . .just enough to promote blood flow and stretch out the tissues.

building set:

1 x 9-13 - using heavy weights.

Once I reach 9 reps and I fail. . . I will rest 10 seconds then I will un rack the weight and perform an additional 2 reps (RP method). After the RP method, I will use a static hold at about 3/4 lockout. Once the weight starts to come downward, I will convert the motion into a negative rep.

I perform all reps at a moderate controlled speed. I keep constant motion on the muscle. To prevent bouncing, I will make sure that the bar will travel no lower than 1 inch above the sternum. My grip is really wide. There are 2 rings on the bar, one ring is approx. 5 inches from the portion of the bar that is smooth. I will line my middle finger up with the second ring. Overall, my grip is probably 32 to 34 inches wide.

I use 1 workset per chest. The intensity is high and that is all I need. The key is to make sure I am warmed up before progressing to the heavy weights.