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  1. #1
    dat dere stick insect noflyingcars's Avatar
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    how many sets do you do for chest?

    I train chest twice a week (e.g. Monday, Friday, Tuesday, Saturday, etc.).

    I experimented with different volumes, and I found I have the best gains with only 3 sets. [ of flat DBs bench] [5/7 reps]
    If I do more sets the following time I'm not fully recovered and plus I start feeling mild inflammations in the shoulders, and I can't progress.


    I think people train with many more sets?
    Perhaps they use lower intensity? (I always go as heavy as I can)



    will rep good answers.
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  2. #2
    dat dere stick insect noflyingcars's Avatar
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    Oh well I guess nobody lifts.









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  3. #3
    Registered User daffron's Avatar
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    My Chest Day:

    4 x 6 bb flat bench
    4 x 6 db flat bench
    4 x 8 db flat flyes
    4x 6 incline bb
    4 x 6 incline db
    some times do 4x 6 decline db
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  4. #4
    Chest hair aesthetics Zuggie's Avatar
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    I do about 32 sets ..
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  5. #5
    Work hard & Dream big! UkChris93's Avatar
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    16 sets
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  6. #6
    Registered User chathuranj's Avatar
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    12 sets
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  7. #7
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    i do over 10 sets of flat ,incline ,decline

    then i do 4 sets incline flys

    4 sets chest machine

    6 sets cable cross overs dropsetted with 6 sets pushups


    my chest is my best bodypart
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  8. #8
    One Love M8 blinkers88's Avatar
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    bout 350

    but srs 5x5
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  9. #9
    EyeBrah Bohdizzle's Avatar
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    about 25-30 ... switch up on depending on how energetic i'm feeling.
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  10. #10
    Hey im polish too Deathstriker666's Avatar
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    Wikipedia and Greg Plitt say to do 4 sets. If youve got inflammation then take more fish oil.
    I rep back.
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  11. #11
    Registered User TheDeeJ's Avatar
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    6-8 or 12 sets max. Dat dere shoulder pains
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  12. #12
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    1 heavy rep of 1 set without warm up

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  13. #13
    Natty5eva (more dan 4eva) juggernautapple's Avatar
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    German Volume training (10x10). Half the sets at the end (for things like weighted dips) end up being sets of 5. End up doing around 3/4 exercises. (Dips, DB press, DB flies, cable flies)
    But yet again I only train everything once a week, apart from hamstrings; which I train twice.
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  14. #14
    Banned Zulu1995's Avatar
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    Originally Posted by noflyingcars View Post
    I train chest twice a week (e.g. Monday, Friday, Tuesday, Saturday, etc.).

    I experimented with different volumes, and I found I have the best gains with only 3 sets. [ of flat DBs bench] [5/7 reps]
    If I do more sets the following time I'm not fully recovered and plus I start feeling mild inflammations in the shoulders, and I can't progress.


    I think people train with many more sets?
    Perhaps they use lower intensity? (I always go as heavy as I can)



    will rep good answers.
    Why such lows reps?
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  15. #15
    Registered User GardHainer's Avatar
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    10.
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  16. #16
    Registered User 7gerbrah's Avatar
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    i train the same muscle every 4 days, for chest got 7 sets; 3 flat, 3 incline, 1 crossover
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  17. #17
    dat dere stick insect noflyingcars's Avatar
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    Originally Posted by Zulu1995 View Post
    Why such lows reps?
    Because I'm trying to up the weight asap, call it butthurt ego. I should try next week with the 34 kg (75lbs), I'd like to get up to 40kg (90lbs) before concentrating on more volume.

    Still after 3 sets I'm busted, perhaps I'm lifting too heavy.



    You people doing a sh*tload of sets, what intensity do you use?
    E.g. you work with a DB but you'd be able to rep even the one above it?
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  18. #18
    Registered User daffron's Avatar
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    Originally Posted by noflyingcars View Post
    Because I'm trying to up the weight asap, call it butthurt ego. I should try next week with the 34 kg (75lbs), I'd like to get up to 40kg (90lbs) before concentrating on more volume.

    Still after 3 sets I'm busted, perhaps I'm lifting too heavy.



    You people doing a sh*tload of sets, what intensity do you use?
    E.g. you work with a DB but you'd be able to rep even the one above it?
    If i do 8 , its too light
    If i dont get at least 5/6 , its too heavy
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  19. #19
    Registered User LOZZDOG's Avatar
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    I do,

    Bench press 3 x 8-10
    Inlcine DB Press 3 x 8-10
    Incline Fly 3 x 12-16
    Flat Fly 3 x 12 - 16
    Cable Crossover 2 x 10
    Close Grip Bench Press 5 x 5

    Train chest once a week, When i first started out i read that chest is best trained once a week as it needs time to recover and repair. Always stuck by it, its worked well.

    I alternate each week between flat bench, inclince and decline (2 types a week) , Also alternate between barbell and dumbells.

    Have to say it works well for me. I have seen good progress, Get a good pump and on each excersie i can feel my chest working properly.

    There is a good routine on the super site on BB.com , Its called Bench like an animal. Did it a few years ago and got good progress, Probably going to give it another go soon.
    Last edited by LOZZDOG; 09-24-2011 at 05:29 AM. Reason: Added in ago after few years
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  20. #20
    dat waist Odyssey92's Avatar
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    Been doing 16 20 sets for a while now but planning as of next week to drop the volume down to about 8-10 and just up the intensity.
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  21. #21
    Banned Incorrigible's Avatar
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    6 sets of 6 with the barbell and 4 sets with dumbells to failure. My chest then hurts like a biatch the next day without fail. I incorporate chest with tris and bis so I don't dedicate a whole day just to chest. Used to, but seen better results with my new workout plan.
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  22. #22
    Registered User Tardkart's Avatar
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    12.
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  23. #23
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    12 sets
    3 bench
    3 incline
    3 decline
    3 flyes
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  24. #24
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    I do 6 sets of flat and 6 on incline then I do 5 sets of chest fly. I work it only once a week though.
    Hit the muscle into submission. It won't have any choice but to grow.

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  25. #25
    who is john galt? nzgs's Avatar
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    I do 4-6 sets for chest, but I do 4 sets for shoulders and 3 tricep sets the same day. All very high intensity, minimal rest. Usually takes 30-40mins.
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  26. #26
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    Originally Posted by daffron View Post
    If i do 8 , its too light
    If i dont get at least 5/6 , its too heavy
    Ok, this is exactly how I choose my weight.


    Originally Posted by LOZZDOG View Post
    I do,

    Bench press 3 x 8-10
    Inlcine DB Press 3 x 8-10
    Incline Fly 3 x 12-16
    Flat Fly 3 x 12 - 16
    Cable Crossover 2 x 10
    Close Grip Bench Press 5 x 5

    Train chest once a week, When i first started out i read that chest is best trained once a week as it needs time to recover and repair. Always stuck by it, its worked well.

    I alternate each week between flat bench, inclince and decline (2 types a week) , Also alternate between barbell and dumbells.

    Have to say it works well for me. I have seen good progress, Get a good pump and on each excersie i can feel my chest working properly.

    There is a good routine on the super site on BB.com , Its called Bench like an animal. Did it a few years ago and got good progress, Probably going to give it another go soon.
    Uhm, it seems almost everybody here trains chest once a week. Perhaps I should try to give it a go, but I have the feeling of missing days...





    Ah, guys, but are you giving the numbers of your WORKING SETS?
    I do 3 sets twice a week but I mean working sets, I do other sets at lower weight as warm up but I don't count them.
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  27. #27
    Registered User Nasri1990's Avatar
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    Originally Posted by Xyruul View Post
    1 heavy rep of 1 set without warm up

    relevent video please. Thats fuked up. Did they die?
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    lol at training chest once a week


    you do not need 7 days to recover especially when you're a 'beginner'
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    btw why do i see skinny guys wasting their time on flyes and Cable cross overs? These are shaping excerises and unless you have a good amount of mass on your chest they're a waste of time. Focus on building mass especially when your chest is nothing special. Incline presses, flat presses, Dips etc.
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    Originally Posted by noflyingcars View Post
    Ok, this is exactly how I choose my weight.




    Uhm, it seems almost everybody here trains chest once a week. Perhaps I should try to give it a go, but I have the feeling of missing days...





    Ah, guys, but are you giving the numbers of your WORKING SETS?
    I do 3 sets twice a week but I mean working sets, I do other sets at lower weight as warm up but I don't count them.
    I do something like this, its not eaxactly the same order every week but its along these lines.

    Mon - Shoulders/Light tris
    Tue - Legs/Light bis
    Wed - Rest
    Thur - Chest/Tris
    Fri - Cardio
    Sat - Back/Bis
    Sun - Rest (Might go for a swim)

    One to two rest days a week doesnt really mean your missing out. Your body needs rest, You probaly already know that doing to much will give bad or no results. Its no good anyone giving you a routine and telling you to do exactly that. Its trial and error.

    For a warm up i just do 20-30 reps with 20kg (10kg each side) on the bar.
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