Thread: how many sets for chest?
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07-11-2005, 05:44 PM #1Member
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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
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07-11-2005, 05:55 PM #2AR 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~
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07-11-2005, 07:26 PM #3
sets of bench press for me are around 5-8. Total chest is 16-21.
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07-11-2005, 07:32 PM #4
4 excercises, 4 working sets = 16 working sets.
4 working sets for bench + a warmup if needed
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07-11-2005, 07:41 PM #5
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
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07-11-2005, 07:58 PM #6
I seem to have my progess stopped all together if I go crazy with sets
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07-12-2005, 06:45 AM #7Associate 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
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07-12-2005, 06:59 AM #8
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
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07-12-2005, 08:41 AM #9Junior 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)
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07-12-2005, 08:51 AM #10AR Hall of Fame
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Yup!
~SC~
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07-12-2005, 03:18 PM #11Member
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Originally Posted by nickrizz
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07-14-2005, 05:09 PM #12
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.
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07-15-2005, 10:57 PM #13
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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