how many sets for chest?

[jgg1221]

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

[SwoleCat]

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~

[chest6]

sets of bench press for me are around 5-8. Total chest is 16-21.

[c_ville]

4 excercises, 4 working sets = 16 working sets.

4 working sets for bench + a warmup if needed

[ant_8u]

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

[chest6]

I seem to have my progess stopped all together if I go crazy with sets

[zoso428]

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

[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

[The Dynasty]

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)

[SwoleCat]

Yup!

~SC~

[jgg1221]

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

[beuleux]

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.

[Machdiesel]

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