Alo there, I have a questiong just after 2years of training and preventing overtraining.. I do 15 sets for the chest muscle group. The total sets are 15. (lower,mid,upper)
So, how many sets should I perform for lower chest exercises, mid chest exercises and upper chest exercises?
And also how many exercises for each chest part (lower,mid,upper)?
Thanks alot, I'll appreciate the answers.
Thanks,
Edy
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11-01-2009, 12:53 AM #1
How many sets/exercises should I perform per Chest part...?
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11-01-2009, 07:28 AM #2
- Join Date: Dec 2008
- Location: North Carolina, United States
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You will get this same answer from any CPT.
It Depends on your goals and what you are trying to accomplish as to how many sets, reps, and exercises you will do for each muscle group. There is no "generic" structure for any workout, it depends upon what you are wanting to accomplish.Kristian
founder @ thryv.com
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11-01-2009, 08:07 AM #3
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11-01-2009, 11:22 AM #4
Well I mean this..
I perform 10 sets por my mid chest, 3 sets for my upper chest, and 2 sets for my lower chest.. Of course I use diferent exercises on my mid chest sets, they are about 3 or 4 diferent exercises for my mid chest. Is that to much for mid chest?
My goal is get not so much size, but get strenght is much more important for me. And I dont train until failure, I guess at most I train 90% failure per exercise..
What do you think?
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11-01-2009, 11:40 AM #5
I have one more question ...
You say your training for strength, why? for what? I still need to know how many reps per set?
If you're training for strength, go to failure and then do another rep. Drop sets and assisted reps are great for gaining strength, they were a huge help for me...but not with that many sets..
.
.
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11-01-2009, 11:49 AM #6
Well the thing is..
I train for strenght and also some size.. my rep range is 10-12rep per exercise... I like to perform that range but I wonder if the 10 sets for my mid chest is too much, the total rep in those 10 sets are about 90..
Also, how many exercises you think is correct for mid chest, lower chest and upper chest?
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11-01-2009, 12:02 PM #7
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11-01-2009, 12:30 PM #8
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11-01-2009, 12:40 PM #9
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11-01-2009, 12:43 PM #10
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11-01-2009, 01:10 PM #11
- Join Date: Aug 2009
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Flat, Incline, Decline is plenty. Flyes will help a bit. Keep in mind it isnt like you dont hit mid chest when doing incline or decline and vice versa.
If you are doing 4 exercises for JUST mid chest, then doing other chest exercises after you are overtraining. Keep in mind if you are doing that much chest work, you need to keep the rest of your body up to pace, or you will be completely out of proportion and more importantly out of balance.
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11-01-2009, 01:22 PM #12
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11-01-2009, 01:29 PM #13
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11-01-2009, 03:14 PM #14
- Join Date: May 2008
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Nevermind this upper, lower, middle, blah, blah, blah...
There are 2 components to the chest muscle. You have the pectoralis major and the pectoralis minor. The pecs major lies on top of the rib cage and the pecs minor lies under the pecs major.
I will normally pick 3 to 4 exercises and do 4 sets each. There is no point in doing the same chest workout every week. Switch up the exercises to keep the muscle guessing and keep workouts fresh.
Example:
Flat BB bench
Incline DB flys
Cable crossover
Weighted pushups
Next time:
Hammer strength incline bench
Flat bench DB flys
Pec dec
Weighted dips
You get the idea...
Here's some exercises to choose from:
BB, DB or hammer strength flat bench
BB, DB or hammer strength incline bench
Flat bench DB flys
Incline Bench DB flys
DB pullovers (works lats too, but hits chest as secondary)
Pec dec
Cable crossover (low, med, high)
Weighted Pushups
Weighted Dips (lean forward to hit chest)National Level Competitor (Female BB)
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