Am I doing too many chest sets?

[RichardDavis]

I was looking through chest routines to mix things up a bit, since I just started a bulk. I noticed that everyone was recommending like 9 sets, and I started thinking maybe I was overtraining.

Here's what I am doing. I basically do three sets of everything, ten, nine, and eight reps with increasing weight:

Flat bench on Smith Machine (I have no spotter)
Flat dumbbell press
Incline dumbbell press
Cable crossovers
Dips (3 sets of 15)
25 push-ups on a bosu ball

Is that too much? And are there any exercises you love that I might want to switch out to mix it up a little?

[DuracellBunny]

If you make medium to long term progress on it, then it's not too much. There are lots of variables and progress is the only yardstick you can use.

[bucsdodgers]

Its all individualized but 18 sets isn't a lot. Try it for 3 months or so if you get good results if not add/subtract some sets.

[tank316]

I still mix it up, ranging from 9-12 -13 sets, depends on the day/mood/time!

[Old-Time-Lifter]

Heck if you really push yourself 4 sets is enough. I rarely do more than 10 or 12 sets for chest. Most of the time lately I've just been doing 4 sets on 2 different movements for chest.

[RichardDavis]

So, guys, other than what I am doing already, what is your favorite chest exercise?

[RichardDavis]

Maybe I'll do drop sets to mix it up.

[JerryB]

If you can still do the 25 push-ups in the last exercise, then you may not putting your maximum effort in the other exercises.
If not, then why do them?

[angrypenguin54]

Intensity and progression will matter more than the actual number of sets. I would look to find a way to get away from the smith machine or just drop it and focus on your flat DBs.

How much weight are you pushing on each lift, it could help for the advice as it would tell more of the story.

[Nobledude]

Can't be any worse than 2 of the most skinny guys in my gym this am that did 12 sets of seated preacher curls, followed by multiple sets of dumbbell curls and then cable curls. One of them said 'man you lift some heavy dumbbells' as I was doing sets of 10 with the 115's. I didn't bother telling them I don't do curls lol.

[SuperZar]

So, guys, other than what I am doing already, what is your favorite chest exercise?

Incline dumbbell is my 'meat & potatoes' chest exercise. Although ever since progressing to 75lb+ dumbbells I've incorporated peck-deck sets as a way to pre-exhaust my chest. That way I can use lighter dumbbells as I find that the heavy dumbbells can be a bit tricky to get into position - although I'm getting better. An injured bicep is what's really making it a challenge.
.
I generally do 5 sets of peck-deck, then another 5 of the flies. I also do weighted dips, but consider them more of a tricep exercise although they definitely hit the pecs to some extent.

[RichardDavis]

Intensity and progression will matter more than the actual number of sets. I would look to find a way to get away from the smith machine or just drop it and focus on your flat DBs.

How much weight are you pushing on each lift, it could help for the advice as it would tell more of the story.

Smith - 185, 190, 195
Flat DB - 60, 65, 70
Incline DB - 50, 55, 60
Crossover - 55, 60, 65
Dips - body weight

[Casedogg43]

If you can still do the 25 push-ups in the last exercise, then you may not putting your maximum effort in the other exercises.
If not, then why do them?

^^^^^ This

[RichardDavis]

If you can still do the 25 push-ups in the last exercise, then you may not putting your maximum effort in the other exercises.
If not, then why do them?

Good point. Not sure how to be more intense though.

[angrypenguin54]

I would mix your rep range up a little. Do something like a 5x5 or pyramid up to a set of 3 of heavier weight.

I do not think you need flat and incline DBs in the same workout, especially if starting with the smith. I would lean to incline DBs, but you can switch it up every now and then.

After that the cross-overs, dips and push ups are extras that are going to give you limited bang for the buck.

This is what I would recommend -
5x5 Smith - start with a weight you can get 5 in the first set and stay at that weight until you can get 5 across all 5 and then increase.
DB Incline - current rep range
Cable Cross-overs - current rep range
Finisher - one set of AMAP of either dips or push-ups (would alternate regularly)

[RichardDavis]

I would mix your rep range up a little. Do something like a 5x5 or pyramid up to a set of 3 of heavier weight.

I do not think you need flat and incline DBs in the same workout, especially if starting with the smith. I would lean to incline DBs, but you can switch it up every now and then.

After that the cross-overs, dips and push ups are extras that are going to give you limited bang for the buck.

This is what I would recommend -
5x5 Smith - start with a weight you can get 5 in the first set and stay at that weight until you can get 5 across all 5 and then increase.
DB Incline - current rep range
Cable Cross-overs - current rep range
Finisher - one set of AMAP of either dips or push-ups (would alternate regularly)

Thanks! I think I'll try that next week and see how it feels.

[ChiBearsfan]

Good point. Not sure how to be more intense though.

Heavier weights

[JerryB]

Good point. Not sure how to be more intense though.

I will increase the poundage to limit the reps to a specific range and/or reduce the rest interval between sets to determine intensity.

I use the following at a guide for a starting point.

First I determine the goal of the exercise by selecting a rep range. The following is a tool for that purpose.
I will do sets from 3 to 7 depending on the purpose and my level of fatigue as the number of sets progress.





For example currently I'm doing 5 x 5 for the Bench press. Therefore, I'm doing Maximal strength, 5 reps, but 2-3 minutes rest between sets.


For the isolation exercise low pulley fly, I do 5 to 7 sets hypertrophy range but with a modification from the chart of 15 reps and 30 seconds rest between reps.


For the selection of weights to use, I use the following for a starting point.





The example assumes an exercise with 200 pounds can be done with 8 reps. The estimated 1-rep maximum is 248 pounds. Looking at the Estimated Reps at Percent of 1 Repetition Maximum chart the 5 reps poundage is estimated at 213 pounds which is 86%(based on the Brzycki percent) of the 1 rep max 248 pounds.


The Predicting One-rep Max website is at the following:
http://www.exrx.net/Calculators/OneRepMax.html



Hope this helps. I guess working as an accountant for 30 years, I just cannot get away from working with numbers.

This is my current chest routine:

DAY THREE Push Day
Chest
Bench Press 5 x 5
Incline Bench Reverse Grip Bench Press 4 x 8-10
Floor Pulley Supine Fly 5-7 x 15 (30 sec rest interval)

The second and third exercises can be substituted with
Incline Bench Dumbbell press 4 x 8-10
Supine Dumbbell Fly 5-7 x 15 (30 sec rest interval)

If you train with the proper poundage the three exercises should be sufficient.

[drudixon]

Do it till it stops working.

[RichardDavis]

Thanks, Jerry!

[2BLAZERS]

Smith - 185, 190, 195
Flat DB - 60, 65, 70
Incline DB - 50, 55, 60
Crossover - 55, 60, 65
Dips - body weight

Seriously just up your weights on everything, many times we want to throw away everything and change all the variables at once. You could just add some weight to everything and go from there. Adding some weight to each can make it feel like a whole new program.

My workout last night was upper body
Chest portion only

after some warmups with 100 dumbbells
Dumbbell Presses 4*10 with the 115s
Dumbbell flys 4*15 with the 50s
Incline Press barbell, 10,8,6 prymiding up
Fly machine 4*10 @ 205
Hammer Strength incline press 10 @ 270, 8 @ 320 and 6 @ 370

Super setting back pulldowns, rows, pullups, while doing chest.

legs tonight
I do dips with arms and shoulders tomorrow night.

[Mark1T]

Heck if you really push yourself 4 sets is enough. I rarely do more than 10 or 12 sets for chest. Most of the time lately I've just been doing 4 sets on 2 different movements for chest.

Exactly. I usually do about 11 sets for chest with three different exercise movements. I change up a particular exercise once I cannot progress anymore.

Put everything you have into each and every rep of each and every set. You go to the trouble of going to the gym, so make everything count. Think about chest when you do each rep - Mind-Muscle. Do not think about just getting to the end of the set. Every rep counts. More is not better. Better is better.

[Caesura75]

I only do 6 - 8 sets total for chest and am enjoying great results - far better than when I was doing 9 - 12 sets.

But that's just me. Other people are entirely different and progress better from higher sets and higher reps. There's no magic answer, you have your own sweet spots and it's up to you to find them.

[JerryB]

Thanks, Jerry!

Putting more effort in fewer exercises is the approach I have used. It may work for you.

[ozMarkHarris]

I'm loving decline bench press at the moment..
I use a smith machine and can bench more than I do on a flat bench..

Great for the ego...

[RichardDavis]

I'll make sure and check back in on Monday after the gym and let you guys know how it went.

[Juggertha]

My set range for a given body part can be from 5-25, depending on time allowed, goals, recovery, etc..




And it all sort of works. And none of it works. And some of it feels better than others. And now I've made my point by being wishy-washy.

[RichardDavis]

This is what I would recommend -
5x5 Smith - start with a weight you can get 5 in the first set and stay at that weight until you can get 5 across all 5 and then increase.
DB Incline - current rep range
Cable Cross-overs - current rep range
Finisher - one set of AMAP of either dips or push-ups (would alternate regularly)

Okay, so I did it. I went with 195 on the 5X5 smith bench presses, and I got them all. So I guess I am going to 205 next week. (I think I might have a mental block about 200lbs. I psyche myself out of it.)

I did the incline presses, raised my weight to 55, 60, & 65

I did the cable crossovers, raised my weight twice to 55, 60, 65.

And then I did body weight dips. Got 30 of them.

I guess I really need to raise my weights again if I hit 30 after all that.

[RichardDavis]

Just wanted to follow up. I did get 205. I tried to go to 215 today, but didn't make it. Still had amazing chest workout.

I love the 5X5 format a lot. I've actually gone to that on several things - squats, deadlifts, and military presses. It's just amazing how I feel after that.

Annihilated.

Thanks for the tip!

[astr591]

no not really