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  1. #1
    jgg1221 is offline Member
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    how many sets for chest?

    hey guys ive heard so many variations on the number of sets for doing bench press

    i know some guys who do nearly 20-25 sets (who are growing very well) while i know other guys who say 12 is best


    im wondering in general what the best number of sets is?

    im looking for some educated opinions here

  2. #2
    SwoleCat is offline AR Hall of Fame
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    It boils down to volume and what is best for your particular body/genetics/etc.

    There is no one magical number, but 20-25 is excessive by my standards, and only a miniscule percentage of the fitness population ever has to use that much work for results. Usually results are even better once they lower that volume of work.

    ~SC~

  3. #3
    chest6's Avatar
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    sets of bench press for me are around 5-8. Total chest is 16-21.

  4. #4
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    c_ville is offline Associate Member
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    4 excercises, 4 working sets = 16 working sets.

    4 working sets for bench + a warmup if needed

  5. #5
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    ant_8u is offline Senior Member
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    I stick to a very simple chest routine

    3 sets Bench press
    3 sets Incline bench
    3 sets flat flyes
    3 sets incline flyes

    I'm making much better progress now compared to when i did 20-25 sets

    At first it seemed like i wasn't doing enough, but i kept the intensity high and began to make great progress

    If there's one thing that'll stop you progressing it's overtraining

  6. #6
    chest6's Avatar
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    I seem to have my progess stopped all together if I go crazy with sets

  7. #7
    zoso428 is offline Associate Member
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    4 sets flat, 3 sets incline, 3 sets flyes, 3 sets pullovers,2 tri exercises 3 sets a piece..call it a day for me

  8. #8
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    nickrizz is offline Anabolic Member
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    my friend does chest 2-3 times a week over 20 sets.. i like chest once a week at 16 sets. Flat, Incline, Flys/Crossovers, Dips

  9. #9
    The Dynasty is offline Junior Member
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    Using SwoleCat's old workout plan, and following some of his guidelines, this is my chest/tri day:

    3 work sets flat db press
    3 work sets incline db press
    3 work sets cable flies/flat db flies/incline db flies (alternate through the 3 each week)
    5 work sets of close-grip bench/skull crushers (alternate the 2 each week)

    Chest/shoulder/tris
    3 work sets flat db press
    3 work sets incline db press
    3 work sets shoulder presses or lateral raises
    3 work sets cable flies/flat db flies/incline db flies (alternate through the 3 each week)
    5 work sets of close-grip bench/skull crushers (alternate the 2 each week)

  10. #10
    SwoleCat is offline AR Hall of Fame
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    Yup!

    ~SC~

  11. #11
    jgg1221 is offline Member
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    Quote Originally Posted by nickrizz
    my friend does chest 2-3 times a week over 20 sets.. i like chest once a week at 16 sets. Flat, Incline, Flys/Crossovers, Dips
    3 times a week? thats retarted

  12. #12
    beuleux's Avatar
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    i agree, less is more. its the intensity of the sets that count, quality not quantity as my old schoolmaster used to say. 20 sets is a hell of a lot that must take at least an hour to complete. personally i do flat bench incline & decline 3 working sets + warmup and maybe some one offs at the end.

  13. #13
    Machdiesel's Avatar
    Machdiesel is offline Anabolic Member
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    You wanna get stronger, twice a week, strictly flat and inclien bench, 5 sets of each, PERIOD!!!!! i have recently done alot of research on the once a week, 14-18 sets of chest and it jsut doesnt add up. Will you see gains , OF COURSE!!! but u wanna be the most effective, get the most out of your workouts, and look the best, twice a week, 5 sets flat 5 sets incline each day, THATS IT!! no flys, no decline, no dips, none of that shit, BALLZ TO THE WALL, all out flat n incline is the way to do it. Im no scientist,have no degrees, and am not a specialist, but from experience, and performng experimetns with friends, this is bye far the best way to go. I have recently put together a new workout, and with this i am seeing the most improvment in my chest strength, size and even definition. YOud be amazed how ur body changes after just 2 weeks of this workout, ud think work every muscle on ur body, cause every muscles looks biger and more defined. HERes the workout, i HIGHLY!! RECCOMEND trying it
    Mon-Fri
    Flat, incline, CLean,Squat
    x12, x10, x8, x6 x4 ( i usually start with like 12 10 6 4 4 then when i get those weights tot he rep range 12 10 8 6 4 i move up in weight, does that make sense to u guys?? all sets r to failure except warmups)

    Wed- ARms
    On off days u can do some cardio n abs, i try n do taht 2-3 times a week

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