Chest Sets

[MIKES3]

How many sets does everyone average on chest day? Is 16 sets to many?

[Muscle-T-17yrs]

nope sounds abt rite...unless your not training them hard enough

[taf1968]

I'm right around 16 sets most days . . . working it once per week with triceps and traps.

[MIKES3]

Originally Posted by Muscle-T-17yrs

nope sounds abt rite...unless your not training them hard enough

Thanks man. I'm rather sore today. Ripped DBs in half

[MIKES3]

Originally Posted by taf1968

I'm right around 16 sets most days . . . working it once per week with triceps and traps.

I isolate my muscles. I do 15-16 sets of straight chest work out. I do realize that works tris as well, but I do arms on a seperate day.

[penner]

16 sets ? explain how your doing this cause that sound like a lot

[MIKES3]

Originally Posted by penner

16 sets ? explain how your doing this cause that sound like a lot

4x8 on flat bench (DBs)

3x8 on Incline (Straight Bar)

3x8 on Cable Crossover

3x8 on Seated Flyes

Burn out

Hammer Stength seated wide grip press 3x8

[penner]

looks good i do the same but standing cable flys and i switch incline decline a nd flat presses each week i dont do incline and flat the same day

[mybody001]

looks great bro I have a similar 20 set routine that thrashed my chest.

[Frankb88]

Does anyone else hit the Pec Dec?

To be fair i only really do about 9-12 sets on my chest, but i work my chest more regularly than 1ce a week. I do it about twice i week i'd say on average.

Pec Dec 3 x 10 (My favoruite chest excersize)
Dips 3 x 12 (Lean forward and it hits the bottom of your pectorals, emphersize the negative)
Incline Dumbel press 3 x 8
Cable cross overs 3 x 10

Some of you are probably wondering why i do different amount of reps on different excersizes... Its just what works for me best.

[ItalynStalyn]

I'm a firm believer that "over-training" is based on the individual and can even be based on how you are feeling that day.

For some people they only need 9 sets and feel anything more than that is a waste.

For me I do anywhere between 12 and 15 sets. Depends on how I'm/my body feeling that day.

[hulkinout]

I use as few as 5-6 (usually when doing DC training) and as many as about 18, though most of the time I'm in the 8-10 range.

I think different ranges can and should be used, but the optimum number can only be derived through experimentation and careful monitoring of diet.

[scrawny2studly]

16 -20 sets.

[Smokes]

I use a lot of sets too:
3x10 flat bb bench
3x10 incline or decline
3x10 cable flies
3x10 hammer strength chest press
3x20 db lockouts
burnout

[Kenzo41587]

Chest

Flat Bench
135x6
225x10
245x6
275x1

Dumb bells
100&100 x 6
80&80 x 8

Decine (the most important)
225x8
245x6
275x3

Incline

155 x 10
185 x 8

Flys
2 sets

Then one more random machine with 3 sets.

So 16 is right on the dot. But why, tell me why don't you do decline??? That's the sole bench that I blame for upping my chest potential...

[TJ2000]

Switch it up a lot every other week.
This week I did

4 sets of incline barbell, 3 sets of incline db press
4 sets of flat db press
4 sets of pec deck
4 sets of hammer strength press

a lot I know

then I do triceps extension with barbell 4 sets, db behind neck extension 4 sets, and pushdowns 3-4 sets

I do less volume though too depending on the day.

[ItalynStalyn]

Funny how the professional lifters all say they do no more than 9 sets for chest...and almost all of us do well more than that. Guess when you're already that big 9 sets is all you need to maintain *shrugs shoulders*

[TJ2000]

Hey man how do you do so much on incline bench and weigh less then me?
You can do 185lbs on incline press (yes still weak for a lot of you here) but I can't even touch that amount of weight on incline, let alone 135 incline is by far my weakest bench/heck my weakest lift out of them all!
I gave up on it a while back and just stuck with incline db press but recently have gotten back into doing barbell incline too and well I can't do a lot as you all know.
I mean I'm about 178lbs right now and I can't even do my body weight once?!?
Any advice man?

[hulkinout]

Originally Posted by TJ2000

Hey man how do you do so much on incline bench and weigh less then me?

Ah, the sweet mystery of leverage. Most little guys I know can outlift me in practically everything. Low center of gravity helps a ton. That's why they look like tanks. :-)

[chazzy1864]

Originally Posted by TJ2000

Hey man how do you do so much on incline bench and weigh less then me?
You can do 185lbs on incline press (yes still weak for a lot of you here) but I can't even touch that amount of weight on incline, let alone 135 incline is by far my weakest bench/heck my weakest lift out of them all!
I gave up on it a while back and just stuck with incline db press but recently have gotten back into doing barbell incline too and well I can't do a lot as you all know.
I mean I'm about 178lbs right now and I can't even do my body weight once?!?
Any advice man?

Make sure you get low rep sets in. I can do 185 about 7 times on my first real set at my weight. I didn't make incline a huge goal, but as I always change my chest exercises they keep improving a bit. During my workouts I make sure to do low rep sets (3-5) and some more hypertrophy based ones (7-10).

[Kenzo41587]

Not sure if you are talking to me but I used to be in the same position. I would look at guys in my gym doing 225 on incline and be like wtf. Granted they were all bigger, but I could also rep 225 on flat bench as some of them. The thing I changed the most is doing decline bench really heavy and attacked shoulders. I used to shoulders as a joke and so was my incline. Now I'm doing military barbell presses at 155 which I think is pretty good. Oh an I concentrate on form. My numbers would be higher if I arched my back. Lookig to hit 205 on incline hopefully my shoulders won't tear off. Little? I'm 6 feet tall. No leverage there.

Hope that helps if you were talking about me haha

[MIKES3]

Originally Posted by chazzy1864

Make sure you get low rep sets in. I can do 185 about 7 times on my first real set at my weight. I didn't make incline a huge goal, but as I always change my chest exercises they keep improving a bit. During my workouts I make sure to do low rep sets (3-5) and some more hypertrophy based ones (7-10).

I like to do hypertrphy sets on the smith machines, but as you mention I swtich up every 2-3 weeks

[phaiel]

flat bb bench 3-4x12
incline db bench 3x8
x-overs 3x10
chest dips 4x8
somtimes i add concentration flies 3x12

so... 13-17 sets per chest workout.
it is also subject to change, more-so exercises than rep ranges though

i also do (4 days later)
flat db bench 3x10
chest dips 4x8

so... within a week 20-24 sets

[powerlifter70]

I do upwards of 30 or more sets total...I concentrate on triples, doubles and singles.

[Kenzo41587]

Nice but once again where is the decline??

Originally Posted by phaiel

flat bb bench 3-4x12
incline db bench 3x8
x-overs 3x10
chest dips 4x8
somtimes i add concentration flies 3x12

so... 13-17 sets per chest workout.
it is also subject to change, more-so exercises than rep ranges though

i also do (4 days later)
flat db bench 3x10
chest dips 4x8

so... within a week 20-24 sets

[Texas80]

Originally Posted by Kenzo41587

Nice but once again where is the decline??

Why do you feel decline is so important?

His 8 sets of flat BB bench and chest dips will work him just fine.

[eagle54]

doing an upper/lower split, my chest sets look like this:

workout A:
bw dips 3 sets
flat bench 3 sets
crossovers 3 sets

workout B:
bw dips 3 sets
incline bench 3 sets
sometimes hammer strength machine 3 sets

total per week: 15-18 for chest