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 Anabolic Discussion Board
 15 sets for chest too much???
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| Author | Topic: 15 sets for chest too much??? | ||
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Amateur Bodybuilder 
Posts: 269 |
I know this probably belongs on the other board, but im too lazy to go over there lol. Anyways, my chest use to be my strong point, but now it seems to be lagging behind my shoulders. I do about 15 sets...5 flat, 4 decline, 4 incline, and 2-3 burnout exercises. Is this too much? i get stronger, but it seems that my chest isnt growing much. Ive got some chub on me too and it seems that my chest is getting "fatter"..especially on the lower outer part. Does anyone think im over training it? Thanks ------------------     | ||
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Elite Bodybuilder 
Posts: 1156 |
well it matter on the person.....som can do 15 set and some cant....try this...4 sets of bench 4 sets of incline bench...3 or 4 sets of flys or pullovers and cable crossover 3 sets 4 sets if you only did 3 on the flys or pullovers.... ------------------ | ||
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Amateur Bodybuilder
Posts: 269 |
im trying to concentrate on my outer and lower chest because i feel its fatty around there. I do cable crossovers...anything i can do for my lower outer chest? i dont some decline as well. | ||
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Amateur Bodybuilder
Posts: 152 |
Check this out, Dragon. If your current training routine isn't working then try something else. What else do you have to lose. I would lose a the decline presses since the lower chest is rarely underdeveloped as opposed the the upper chest that usually lags behind. Try doing some negatives with a well-trusted partner and possibly consider losing the burnout exercises or limiting them to every third workout. Franco Columbo always said, "Make your muscles remember the last weight you did. By doing drop sets or burnout exercises, your muscles are remembering the lower weight. Always go heavy on your last set". Just my $.02 | ||
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Amateur Bodybuilder
Posts: 269 |
thanks for the replys | ||
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Pro Bodybuilder 
Posts: 450 |
supper set decline bench with low cable cross overs. | ||
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Pro Bodybuilder
Posts: 444 |
IMO, if your doing 15 sets, then your definitely not using enough weight. MAybe you need to change your routine around a bit, and increase the weight, and on your reps, try to hit your failure point by the 8th rep, and that will be a decent weight for you to work with. | ||
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Amateur Bodybuilder
Posts: 253 |
Drop declines, they suck. Try this routine, it may make a serious difference. exercise 1. Inclines x 4 2. Flat bench x 4 3. Seated incline cable fly x4 4. wide chest hammer strength machine x 3 this routine has done wonders for me. rotate it every other bench day. | ||
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Novice 
Posts: 8 |
Hey, just a thought ... I know this is what I was doing wrong. I noticed my triceps & shoulders were growing. Someone pointed out to me that I was positioning my hands too close towards the center of the bar. When I widened my grip, my chest muscles became sore from a better work out. I think it's worth a try. | ||
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Amateur Bodybuilder
Posts: 269 |
Its hard for me to go real heavy..i work out by myself..ive had weight stuck on me and it sucks. But, i feel like i push it alone...ive been incorporating more dumbells to try and change it up a little. By my 15 set, im pretty much wasted..my last ones i do cable crossovers. I may start some cardio as i dont do it now..im trying to bulk, but im sure a little wouldnt hurt. Thanks for the replys gents. | ||
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Amateur Bodybuilder
Posts: 294 |
I would drop the decline press, that is shit, Then after you have warmed up do 4/5 set to failure on the flat bench, making your failure rep range 7-12, keep it in that range, I then do 3 sets of failure incline dumbell press, same rep range, followed by 3 failure sets of incline flyes. Then the next chest workout, I swap and do incline benchpress, followed by flat dumbell press, then flat flyes, It works well for me, I bench 407lbs and have a lean 52" chest. The key to me is good warm up, high intensity and always atleast one spotter rep at the end of each set. Good Luck.. ------------------ | ||
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Cool Novice 
Posts: 48 |
quote: I agree with loophole, if your doing 15 sets by yourself without a spot then need more weight. | ||
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Cool Novice
Posts: 11 |
I agree w/ the others, you gotta use more weight and forget about declines! IMO they really are useless except dumbells, you can get some good isolation with those. Chest is my best body part so I constantly change up my workouts so I'm always shocking my body. You should try to incorporate push-ups too, I'm a firm believer in them. Try doing all the different variations like regular, diamond, inclined and wide hand placement. They really help with strength and are good for burnouts. ------------------ | ||
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Amateur Bodybuilder
Posts: 269 |
quote: I usually do failure reps between 5-8 on every set. If i go heavier, ill only be able to do 3-5 reps, which i do sometimes. Maybe ill just cut out a set or two of each exercise to cut sets down to 12 or so. Thanks again for the replys. | ||
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Pro Bodybuilder
Posts: 477 |
I always do 14-16 sets-my best combo is incline bench, flat bench dumbell, incline flies and decline presses repped out. ------------------ | ||
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Amateur Bodybuilder
Posts: 257 |
Take out the decline and throw in some dips. I usually do dips towards the end of my workout because if I do them at the begining then I can do like 30. At the end of my routine I usually do 3 sets of 12-15 reps. Dips will work the outer lower peck region that you are concerned about. | ||
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Amateur Bodybuilder
Posts: 119 |
Not to sound like Mike Mentzer but, in all honesty if your natural and doing more than 2 or 3 sets per exercies, its totall overkill. Besides I only do 2 sets and after the second set I'm ready to vomit everywhere. Check your ego at the door and increase your intensity not your sets. 15 sets is a fucking joke!!!!!!!!!!!!! Natural Mike Let the flaming commence. | ||
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Elite Bodybuilder
Posts: 1323 |
try starting out with a fly movement. This will make you use less weight on the later pressing stuff, but more of the emphasis will be focused on the chest. | ||
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Pro Bodybuilder
Posts: 487 |
HEY BRO. NO, 15 SETS FOR CHEST IS NOT TOO MUCH, BUT YOU MAY WANT TO TRY JUST DOING EIGHT SETS OF FLAT BENCH FOR CHEST. FIVE SETS WOULD BE WARMUPS, 3 SETS TO ABSOLUTE FAILURE BETWEEN 3-6 REPS. TRY THAT FOR AWHILE AND SEE WHAT YOUR CHEST DOES. YOU HAVE YOUR WHOLE LIFE TO GET BIG, SO EXPERIMENT A LITTLE! ------------------ | ||
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Cool Novice
Posts: 12 |
try doing weighted dips for lower chest. This works my lower chest real good. IT also hits the tris pretty hard. ------------------ | ||
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Amateur Bodybuilder
Posts: 269 |
quote: If you are ready to vomit after 2 sets, id say youre the pussy..not I. I was simply asking any bros if they do up to 15 sets, and from what ive gathered, it seems to depend on the persons body. Now mike, i cant even get warm doing 2 sets, butif that works for you, then its all good...but dont attempt to flame me for my routine. By the way, im not natural..mike. Let the flaming commence lol!!!!! ------------------ | ||
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Pro Bodybuilder
Posts: 501 |
i never do more than 10 sets for big muscles and never more than 8 for small muscles. | ||
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Elite Bodybuilder
Posts: 1048 |
It depends if you can handle 15 sets go for it, I do an my chest grows great! I would concentrate on negitives as well as cross overs they will fill ya in! Mass Monster | ||
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Amateur Bodybuilder
Posts: 269 |
thanks for the "positive" feedback bros..its much appreciated | ||
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Novice
Posts: 10 |
you need to concentrate on your chest's three ranges of motion. you should be doing this with all muscle groups. There are three, mid range, stretched and contracted. If you'd like I can post some samples for you on monday or look up positions of flexion at www.ironmanmagazine.com These are great exercises that give you such a pumped feeling that you know you'll be growing. How often do you workout your chest? And, are you on a cycle right now? [This message has been edited by JUSTINCREDBOL (edited March 23, 2001).] | ||
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Amateur Bodybuilder
Posts: 107 |
another thing since you have no one to spot you -on your last 3 set after benching as many as you can immediately do push ups until it is impossible to do any more the pump is incredible,and may be just what you need to stimulate new growth |
All times are ET (US) | |
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posted March 21, 2001 08:21 PM
