16-20 sets to much?

[steelmover]

I have been lifting for about 2yrs reagular basis now and just wanted you guys opinion on my chest routine. some people say its to much other people dont. This is just the list of the lifts i do. I will only do 4-5 of these lifts for each workout i like to mix it up alot and i am a big fan of the whole rest pause thing on every exercise. I didnt start out with this many sets eather i had to work up to it and have been lifting this way for about a year now for every thing trained except arms i keep them at 12 sets. Also if it matters i rest 2.5 to 3 min. Between sets. I have gone from 145lbs to 175lbs on a good day in the last 2yrs. but my gains have slowed down in the last 5-6 monthes. Thanks for any input on my routine.

4 sets for every thing 6-10 reps
flat bench
incline bench
cable flys
dumb bell flys on flat bench
cable flys at multiple angles
dips weighted
dumbbell press on incline bench
I also do all the barbell press on smith machine also.

[mavstud3]

It doesnt look like you you push yourself hard enough if you get close to 20 sets everytime with 6-10 reps

I usually hover around 10-12 sets and Im always sore

how long are you usually sore for?

[TheStreetKing]

It doesnt look like you you push yourself hard enough if you get close to 20 sets everytime with 6-10 reps

I usually hover around 10-12 sets and Im always sore

how long are you usually sore for?

Soreness doesn't mean a whole lot bro.

[eXcelerate]

Higher reps(12+) gives you more of a lean definition in your muscles.

Lower reps(6-12) will give you more mass in your muscles.

[dkemano42]

I have been lifting for about 2yrs reagular basis now but my gains have slowed down in the last 5-6 monthes. Thanks for any input on my routine.

4 sets for every thing 6-10 reps
flat bench
incline bench
cable flys
dumb bell flys on flat bench
cable flys at multiple angles
dips weighted
dumbbell press on incline bench
I also do all the barbell press on smith machine also.

Hey dude,

If you have been doing this same routine for that long, then its time for a change up. If nothing else change your rep set scheme. Maybe drop a couple exercises and make your reps 8 to 12 for awhile.

I would drop the db stuff one week and do barbell only, then the next week, do db only...or do reg bench with bb and incline with db one week and switch the next.

Also, since if you go up on reps, you need to go down on weight, this is a perfect time to wean off of the smith machine.

DK

[echoenyx]

Hey dude,

If you have been doing this same routine for that long, then its time for a change up. If nothing else change your rep set scheme. Maybe drop a couple exercises and make your reps 8 to 12 for awhile.

I would drop the db stuff one week and do barbell only, then the next week, do db only...or do reg bench with bb and incline with db one week and switch the next.

Also, since if you go up on reps, you need to go down on weight, this is a perfect time to wean off of the smith machine.

DK

This.

[steelmover]

I dont do the smith machine that much. I like to use the barbell on atleast 2-3 of my chest exercises and i will throw in one of the others on the list to finish up with or i will start with the nonbarbell exersice first so i can go heavy with it. for eg. i will do flys on flat bench first so i can use the 55lb db's for 4 sets of 6-8 reps. On average i am using the rest pause on the last 2 sets with those db's. Then i will continue with the barbell lifts.
I am sore for no longer than a day after my chest routine and also i failed to mention i hit chest 2 times a week if i feel like it due to it being my week point at the moment. To be honest i dont feel content with less sets for chest and i have changed from low reps to high reps before and i dont realy get any where.

[steelmover]

yeah i am still seeing gains i have just started doing chest with a buddy of mine so i can have a spoter. I can lift more weight with some forced reps. My chest has always been a s.o.b. when it comes to gaining size it sucks but i am seeing more progress since the spoter has came along. But he doesnt do as many sets as i do nor does he rest as long between sets but having a spoter is a big help.

[Tommy W.]

Higher reps(12+) gives you more of a lean definition in your muscles.

Lower reps(6-12) will give you more mass in your muscles.

lower bodyfat gives you definition. Muscle is muscle

[eXcelerate]

lower bodyfat gives you definition. Muscle is muscle

well i've heard from many people higher reps gives you more of a leaner muscle while less reps gives you more mass.

could be a myth.. but I mean if you thikn about it.. doing more reps is burning more calories. and burning more calories = losing more fat.

so in reality more reps = losing weight.

its like running 5 miles or running 1 mile with weights tied on your shoes.

[DJAuto]

That's absolutely fine.

I do 16-32 sets with excellent results.

[Dr Clay]

generally speaking I would say that your chest training routine is definitely overkill. However, I have seen some people get great success doing a really high-volume chest training routine. but it seems to be the exception rather than the norm.

Regardless, if you've been doing that routine for months on end, then it's absolutely time to change it. Variety in exercises and wraps is one of the absolute fundamental keys to ongoing progress.

Best

[JOSEF RAKICH]

Soreness doesn't mean a whole lot bro.

But it dosent mean nothing either. . .

OP 16-20 sets is fine as long as you get enough rest and recovery for that muscle group before you train it again, to prevent yourself from over-training.

[Sir-Squat-alot]

well i've heard from many people higher reps gives you more of a leaner muscle while less reps gives you more mass.

could be a myth.. but I mean if you thikn about it.. doing more reps is burning more calories. and burning more calories = losing more fat.

so in reality more reps = losing weight.

its like running 5 miles or running 1 mile with weights tied on your shoes.

Its not all about how many calories you burn in the gym, yes you may burn more by doing higher reps, but your body recovers relativly quickly from that style of training(just like cardio). But if you were to train with much heavier weights for lower reps, it stress your body to a whole new level, thus increasing your metabolism outside of the gym for several days.

[JohnDoeNumba1]

I'm not a firm believer in too many sets/reps/over training. Everybody's recovery is different. If you are seeing good gains & results from the routine you are doing, I say keep doing it. However, you mentioned that your gains are lacking so it's probably time to switch up your routine a bit. For a few weeks you may want to work a 5x5 program..or maybe even a 3x5 program, work with some heavier weight for a bit and then maybe go back to what you were doing.

[Bodypump]

I have been lifting for about 2yrs reagular basis now and just wanted you guys opinion on my chest routine. some people say its to much other people dont. This is just the list of the lifts i do. I will only do 4-5 of these lifts for each workout i like to mix it up alot and i am a big fan of the whole rest pause thing on every exercise. I didnt start out with this many sets eather i had to work up to it and have been lifting this way for about a year now for every thing trained except arms i keep them at 12 sets. Also if it matters i rest 2.5 to 3 min. Between sets. I have gone from 145lbs to 175lbs on a good day in the last 2yrs. but my gains have slowed down in the last 5-6 monthes. Thanks for any input on my routine.

4 sets for every thing 6-10 reps
flat bench
incline bench
cable flys
dumb bell flys on flat bench
cable flys at multiple angles
dips weighted
dumbbell press on incline bench
I also do all the barbell press on smith machine also.

I would cut down the sets. increase the intensity instead.
It's all about emptying the muscle, and you don't need so many sets to do that.

12 sets for chest is enough, and 6-8 for biceps and about the same for tricep, 8-10

[Big Arm Big Pay]

I do about 20 sets for 8-12 reps, I think your problem is the huge rest periods you're taking.

[steelmover]

so can i do the 5x5 with 16-20 sets or is that to much? That routine does draw my attintion i would like to try it out i will search the forum for info on that routine. thanks for the advise from every one. I didnt think i would get so many responses.

[GreenWave1]

If you have been doing this same routine for that long, then its time for a change up. If nothing else change your rep set scheme.

X3. Change is good. If your body is not responding to your workout, then change the workout. The number of sets is fine.

[silverlightning]

i try and stick to 16, with 10-12 being pressing and 4for isolation. but i only work chest one a week.

[ygbodybuilder10]

12 sets for chest is enough, and 6-8 for biceps and about the same for tricep, 8-10

please speak for yourself

i never grew doing 12 sets

[TheStreetKing]

please speak for yourself

i never grew doing 12 sets

^^^^
this