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  1. #1
    Registered User eduardojgg0's Avatar
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    How many sets/exercises should I perform per Chest part...?

    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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  2. #2
    Registered User kbouw's Avatar
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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.
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  3. #3
    Pass The Refridgerator kudostojen's Avatar
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    Originally Posted by eduardojgg0 View Post
    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
    that's a lot of sets for your chest.

    How much weight do you use, how many reps, and are the sets to failure, 90% or less?
    What are you training for? Size? Strength? Endurance?
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  4. #4
    Registered User eduardojgg0's Avatar
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    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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    Pass The Refridgerator kudostojen's Avatar
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    Originally Posted by eduardojgg0 View Post
    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?
    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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  6. #6
    Registered User eduardojgg0's Avatar
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    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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  7. #7
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    id go 4 flat, 4 incline, 4 decline and 3 fly. Simple and hits the whole chest. 6-8 on presses, 8-12 on flyes
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  8. #8
    Registered User eduardojgg0's Avatar
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    So..

    So you perform 4 exercises for mid chest, 4 for lower chest and 4 for upper chest? 12 exercises in total?

    I wonder if I'm Overtrained performing 3 exercises for mid chest, 1 for lower and 1 for upper...
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    Originally Posted by eduardojgg0 View Post
    So you perform 4 exercises for mid chest, 4 for lower chest and 4 for upper chest? 12 exercises in total?

    I wonder if I'm Overtrained performing 3 exercises for mid chest, 1 for lower and 1 for upper...

    No, 1 exercise of 4 sets for EACH press. no need to do more than 15 sets total, in my opinion kind of overkill
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  10. #10
    Registered User eduardojgg0's Avatar
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    You think that performing 4 exercises of 3sets and 12rep is too much for my MID CHEST..? And do you think I might increase number of exercises on my lower and upper chest? I perform just 1 for lower and 1 for upper..
    Last edited by eduardojgg0; 11-01-2009 at 01:04 PM.
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  11. #11
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    Originally Posted by eduardojgg0 View Post
    You think that performing 4 exercises of 3sets and 12rep is too much for my MID CHEST..? And do you think I might increase number of exercises on my lower and upper chest? I perform just 1 for lower and 1 for upper..

    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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    Registered User eduardojgg0's Avatar
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    Smile

    Sorry, you might get piss off because my posts but... After this what do you recommend me?
    I wonder how many exercises I must do for lower, mid and upper chest.. And the total sets for those 3 parts of my chest.. ?What do you mean with "Flyes will help a bit"...?

    Thanks alot..!!
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    Originally Posted by eduardojgg0 View Post
    Sorry, you might get piss off because my posts but... After this what do you recommend me?
    I wonder how many exercises I must do for lower, mid and upper chest.. And the total sets for those 3 parts of my chest.. ?What do you mean with "Flyes will help a bit"...?

    Thanks alot..!!

    Do one exercise each 4 sets 8 reps. Flyes will add some lateral definition but are not necessary
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  14. #14
    Plain Jane Who Lifts **** kimm4's Avatar
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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)
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