Should I take it easy on volume if I’ve been doing 30+ sets a week for chest?

[gesten]

Each set I take to or close to failure and I been doing this for a long ass time, probably a year straight

So it’s It’s not junk volume but I do count cable cross overs in them, (3x15)

They say not to go above 20 sets a week

Could this be why my bench ain’t going up? maybe I need Deload or reduce the volume for a couple days?

[Loochi]

Go with how you "feel" bro.

Are you recovering from workout to workout ? As you age and the more advanced you get, the enemy becomes volume and intensity your friend.

Keep track of what you do and adjust accordingly. You should be having "good" (not amazing) workouts on a consistent basis with a crappy workout rarely if you nail it correctly.

[SleepWithFan89]

Switch it up

Do three weeks of only pushups
Then go back to bench
Then dumbbells srs

[gesten]

Bump

[BigDeeps01]

Probably 5-10 sets of junk volume in there

[IronKrazy]

Probably 5-10 sets of junk volume in there

This lol. 30 sets. Just fukin fuk.

[gesten]

Probably 5-10 sets of junk volume in there

This is what I do for chest in a week

Monday:

4 reps bench press at like 90% max (I don’t count these)

1 rep bench press at like 96% of my one rep max (I don’t count these)

3x10 flat bench at 85% max (till failure)
3x15 cable cross over at 80% max (till failure)
3x10 incline bench 80% max (till failure)
2x8 dumbbell crossovers (I don’t normally count this)
Then 1x18 flat bench at 60-70% max (till failure.)

So that’s like 12 sets right there

Tuesday:

I’l do 2x11 heavy dumbbell press (till failure) at my house

Wensday rest



Then repeat and do what I did Monday on Thursday.

So since I hit chest every 3 days that’s like 2.5 times a week and could even be more than 40 sets if u think about it

[plebmaximus]

Up to you

you can make the same or more ‘gains’ with half that ‘volume’.

Unless you love being in the GYM OR you are sipping orange juice, then you don’t need to do this much

[gesten]

Up to you

you can make the same or more ‘gains’ with half that ‘volume’.

Unless you love being in the GYM OR you are sipping orange juice, then you don’t need to do this much

I only go to the gym 2.5 times a week (every 3 days)

I do a set of heavy dumbells 2x10 at my house though the day after my chest workout

[Ironface]

30+ sets....Jesus.

This is what I do for chest in a week

Monday:

4 reps bench press at like 90% max (I don’t count these)

1 rep bench press at like 96% of my one rep max (I don’t count these)

3x10 flat bench at 85% max (till failure)
3x15 cable cross over at 80% max (till failure)
3x10 incline bench 80% max (till failure)
2x8 dumbbell crossovers (I don’t normally count this)
Then 1x18 flat bench at 60-70% max (till failure.)

So that’s like 12 sets right there

Tuesday:

I’l do 2x11 heavy dumbbell press (till failure) at my house

Wensday rest



Then repeat and do what I did Monday on Thursday.

So since I hit chest every 3 days that’s like 2.5 times a week and could even be more than 40 sets if u think about it

Those numbers don’t add up. 3x10 @ 85%? Lolwut?
3x15 @ 80%? (Who maxes on cable crossovers btw?)

Is your bench still at 220?

What does your whole routine for the week look like?

[gesten]

30+ sets....Jesus.Those numbers don’t add up. 3x10 @ 85%? Lolwut?
3x15 @ 80%? (Who maxes on cable crossovers btw?)

Is your bench still at 220?

What does your whole routine for the week look like?

I mean it’s close to 80-85% of my 1rm. I don’t know how exact it is lmao I’m just guessing, but I do use 1rm calculator and I’m sure if u plugged in the numbers it would be very close or correct

I count cable cross overs in my weekly sets, I thought everyone does this?

Also I posted my whole routine for chest in that comment. That’s what I do for chest every single week

If ur talking about back and shoulders, I hit back on Monday too, and I hit back and shoulders on Thursday

[plebmaximus]

I only go to the gym 2.5 times a week (every 3 days)

I do a set of heavy dumbells 2x10 at my house though the day after my chest workout

Doesn’t change things, you can make gains with half of that PER WEEK

so 10-20 HARD Sets (close to failure) per week is enough

[Ironface]

I mean it’s close to 80-85% of my 1rm. I don’t know how exact it is lmao I’m just guessing, but I do use 1rm calculator and I’m sure if u plugged in the numbers it would be very close or correct

I count cable cross overs in my weekly sets, I thought everyone does this?

Also I posted my whole routine for chest in that comment. That’s what I do for chest every single week

If ur talking about back and shoulders, I hit back on Monday too, and I hit back and shoulders on Thursday

But you said you only go to the gym 2.5 times a week. If you hit back and shoulders on 2 other days and you hit chest once, that’s already 3 days.

I meant like how is your week structured, it sounds like a bro split but I’m having trouble visualizing it

[gesten]

But you said you only go to the gym 2.5 times a week. If you hit back and shoulders on 2 other days and you hit chest once, that’s already 3 days.

I meant like how is your week structured, it sounds like a bro split but I’m having trouble visualizing it

Cause I have a pull-up bar that I do weighted pull-ups on, on wensday. So that back workout wensday is done at my house

[Ironface]

Cause I have a pull-up bar that I do weighted pull-ups on, on wensday. So that back workout wensday is done at my house

So you do all this volume for chest but all you do for back is pull-ups?

[Ausaric]

Uhhh the secret to building strength as a natty is don’t overtrain.

[dunnie]

All depend on your recovery bro
If your deep sleepers you can recover in 1 night what you take a light sleeper or diseased apnea sleeper in 3 nights you know ?

So if you eat a lot , get real good deep sleep and do low impact cardio you could be fine

Cardio speed up recovery by sledding up your metabolism and slow you to bulk all day after it
Jay cutler used to 45 minutes everyday

[MisquePhaggot]

Nah always increase

[BigDeeps01]

This is what I do for chest in a week

Monday:

4 reps bench press at like 90% max (I don’t count these)

1 rep bench press at like 96% of my one rep max (I don’t count these)

3x10 flat bench at 85% max (till failure)
3x15 cable cross over at 80% max (till failure)
3x10 incline bench 80% max (till failure)
2x8 dumbbell crossovers (I don’t normally count this)
Then 1x18 flat bench at 60-70% max (till failure.)

So that’s like 12 sets right there

Tuesday:

I’l do 2x11 heavy dumbbell press (till failure) at my house

Wensday rest



Then repeat and do what I did Monday on Thursday.

So since I hit chest every 3 days that’s like 2.5 times a week and could even be more than 40 sets if u think about it

Troll thread I get it