my chest workout

[zero9]

bb or db press 4 sets of 8-12
incline bb or db 4 sets of 8-12
incline flys 4 sets of 8-12
pec dec 4 sets of 8-12
dips leaning forward 4 sets of how ever many i can do

is this decent or do you think its too much for chest?

[Godson]

yea 20 total sets is a little bit steep, are you pyramiding up or down during these 4 sets

[xlxBigSexyxlx]

20 sets is overkill

[ty357]

20 sets is overkill

16set is good?

[xlxBigSexyxlx]

16set is good?

12 seems to be where its at.

[kaptainkeezy04]

honestly, i think 12 sets is good. The pectoral muscle isn't that big, and I bet you don't even do 16 sets for legs, do you? A high number of sets is not necessary for chest, but hitting it from all the angles is. I would hit the upper chest twice in a workout, overall chest once, and lower chest once, so something like this...

2 warmup sets of incline barbell press
3 heavy sets of incline dumbell press
3 heavy sets of decline dumbell press
3 heavy sets of barbell bench press
3 heavy sets of incline flys

I prefer dumbells for incline and decline exercises, because I find my shoulders trying to take over the workload too often. I hope this helps.

[Matt]

12 seems to be where its at.

X2, 12 sets works well for me....

[zero9]

yeah i figured it was too much ill drop down the sets to around 12, does the same go for back or can you do more?

[xlxBigSexyxlx]

yeah i figured it was too much ill drop down the sets to around 12, does the same go for back or can you do more?

I do 12-15 for back.

[eatrainrest]

6-9 is my set recommendation range unless you are doing slingshot than 12 for reload

[xnotoriousx]

that seems like nothing, 6-9 would make me feel like i'm cheating. I try to stick to 12 but always end up doing 14-15

[eatrainrest]

6-9 makes me grow =)

[jbm]

9 to 12 sets

[kaptainkeezy04]

I would keep it in the 9-12 range...I do 9 when I'm feeling a little tired, and 12 when i'm feeling good.

[Free Will]

holy hell ....ive been doing 24 sets

4 sets incline bb press
4 sets flat bb press
4 sets of straight arm incline flys
4 sets of incline dumbell press
4 sets of pecdec
4 sets of pullovers

im getting great results

[kaptainkeezy04]

holy hell ....ive been doing 24 sets

4 sets incline bb press
4 sets flat bb press
4 sets of straight arm incline flys
4 sets of incline dumbell press
4 sets of pecdec
4 sets of pullovers

im getting great results

I don't think you could go too long with that routine. You're doing more chest exercises than most pro bodybuilders, and you aren't on the drugs they are on, and you dont have the chest they have. Eventually, you will burn out on that, and work backwards.

[zero9]

preeshate the info guys, i'm just gonna keep it simple: flat bench or dumbell, incline then decline or flys and thatll be chest for the day, can i do this for a while and just switch up the reps every week or so?

[kaptainkeezy04]

preeshate the info guys, i'm just gonna keep it simple: flat bench or dumbell, incline then decline or flys and thatll be chest for the day, can i do this for a while and just switch up the reps every week or so?

do the same reps for a few weeks to see how ur body responds to it.

[zero9]

thanks man ive been working out for about 2 years seriously and got some good gains the first year but the second year gains came to a halt so i gotta change something up or im just wasting my time

[Free Will]

see i train one body part a day ...
mon ...legs
tue...back
wed..chest
thurs...arms
fri...shoulders

and i spend roughly 80 mins on them each so i would feel guilty if i were to do 12 sets of any of these and it would only take me 30 mins to do , i would feel like i have not done enough ??

[kaptainkeezy04]

see i train one body part a day ...
mon ...legs
tue...back
wed..chest
thurs...arms
fri...shoulders

and i spend roughly 80 mins on them each so i would feel guilty if i were to do 12 sets of any of these and it would only take me 30 mins to do , i would feel like i have not done enough ??

then you aren't lifting heavy enough/are taking too long to rest/etc.

[Free Will]

i take exactly 80 seconds rest between each set and i do one warm up and then go to max weight and then drop each time after that but with more reps each time i drop the weight ...so for chest i start out at 60kg warmup on flat bb and then go to 120kg for second set and do 10 reps , next set drop it to a 100kg and do 12 reps , 80kg 14 reps , 60 kg for 14 reps ....i am only 27 and have been training for 2 years now and have found that my chest has exploded since trainign this way but i am always up for new ideas and opinions , in my eyes my way is not always the right way its just the way ive done things , i like learning new things so please tell me your chest routine ??....oh and P.S how do i add a picture here ??

[amcon]

flat bench barbell
one warm up set w 135 lbs 10 - 12 reps
two pump set 185 lbs 6 - 8 reps
three 245 lbs for 10 reps
four 295 lbs for 8 reps
five 325 lbs for 5 - 6 reps

decline barbell
six 345 lbs 5 reps
seven 345 lbs 5 - 6 reps
eight 315 lbs for 8 reps

incline barbell
nine 245 lbs 10 reps
ten 245 lbs 8 - 10 reps
eleven 245 lbs 8 + reps

incline flies or cable cross overs or peck deck
twelve and thirteen = two sets high reps 12 - 20

done

[Free Will]

ok cool ill look into it

[eatrainrest]

5 min warmupo
2 light warmup sets

8,8,12 reps while cutting using O-load training principle
3 sets flat dumbell press
3 sets incline dumbell press
3 sets decline flys