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    Registered User 23end's Avatar
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    Doing less exercises with more sets vs. more exercises with less sets

    Alot of programs I see on here will have, for example on a push day, 5x5 bench press and 3x8 incline bench press for a total of 9 sets. Personally, I've always preferred to have a wider variety in my chest days, for example I'll do 3x5 bench pres, 2x5 incline press, 2x8-12 weighted dips, 2x8-12 cable flyes. Is variety important, or is doing higher amounts of sets for basic exercises more important?
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    Registered User BeginnerGainz's Avatar
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    This is why I do upper lower, more variety, and no bullchit “chest” days.
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    Registered User coachcalande's Avatar
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    Originally Posted by 23end View Post
    Alot of programs I see on here will have, for example on a push day, 5x5 bench press and 3x8 incline bench press for a total of 9 sets. Personally, I've always preferred to have a wider variety in my chest days, for example I'll do 3x5 bench pres, 2x5 incline press, 2x8-12 weighted dips, 2x8-12 cable flyes. Is variety important, or is doing higher amounts of sets for basic exercises more important?
    Studies have shown that different movements, a variety, is beneficial for growth.
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    Yes..Variation is certainly better...

    To a point.

    That point been? When what you do stops working, and IT WILL STOP WORKING. FACTS.
    what tools did you hold in reserve?
    What lifts can you rotate in/out?
    What set/rep/%(or rpe) can you fall back on?

    As with everything.
    Its finding a balance. And how it fits in your programming framework.


    Personally? I'll train full body every time (2-7xweek life depending) and do one lift or each movement pattern

    Bench or incline or press
    Squat or dead
    Row or chin

    I'll hit a heavy single over 90%. Do some backoffs and move on.

    Example.
    Pause squat
    Top single @9rpe
    3*3@85%

    Pause bench
    Top single @9rpe
    5*5@80%

    Row
    7minute Timed amrap

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    20min for 'Isolations'
    Last edited by MyEgoProblem; 07-21-2021 at 01:28 PM.
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  5. #5
    Registered User leidenesLK's Avatar
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    You can get the best of both worlds by focusing on 2-3 movements within a block and then rotating them out. For chest, keep a flat/decline press + incline press + fly type movement within a block and then find lifts within those 3 movements to rotate. Variation is easy for chest - grip widths, bench angles, tempo (tng, paused), cables, dumbbells, machines, bodyweight. List goes on.
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    Registered User TAWS6's Avatar
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    When trying to bring up chest I like to do bench 5x5, incline press 3x12, rest of upper body at maintenance and then on the next upper day do incline 5x5, flat 3x12, rest of upper ect. No junk volume, twice per week freq, heavy lifts. After that rotate muscle groups. My joints have been much much better lately. Block length is about 4-6 weeks.
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