What is the optimum sets for chest if you want mass? When I was 15 I used to do 20 sets, then came down and did only 16, now I do 12. I have always had a problem building up my chest.
Optimum Sets For Chest No one can really say with 100% certainty you need to play around with sets/reps/exercises/form and all other variables including nutrition to find what works best for you. Then once you find that combination you stick with it consistency is key but not repetition or monotony. Small modifications to your program as necessary will keep gains moving forward but essentially there is no end all be all set range, rep range, rest period, exercise, form, diet, etc that will yield the best gains. What works for me wont necessarily work for you or the next guy. There are too many variables within the human body including but not limited to fiber type and density, origin/insertion points of muscles, length of limbs, susceptibility to injury, hormone levels and responses to different styles of training, etc. So try things and find what works because no one can answer your question we can only speculate what may work.
Optimum Sets For Chest I have same problem with a slow growing chest. Till I really gave flies a shot. Three sets decline 4 sets incline. There growing now like never before. I do DB breast flat, then incline the in to flies. This simple workout is doing wonders. Give it a shot for couple weeks.
Optimum Sets For Chest Oh yea I always try to get a bamboo rod or something like it and stretch with it in between sets to create some space in there!
Optimum Sets For Chest Thank you. I have tried everything I can think of. I even tried doing half reps. Now I am working out with a friend and he does 22 sets, 4 sets of flat bench, 4 sets of incline bench, 4 sets of decline dumbell, 4 sets of incline flies and 5 sets of pec deck. I have always done a rep range of 6-10 reps if I was doing a mass routine and 2-6 reps if I was doing a power routine. He incorporates both in the same work out usually doing between 2-12 reps. I did one chest work out with him. I am going to do 3 more to see if it works.
Optimum Sets For Chest Well that seems like over kill to be honest. If you don't have a well developed chest your just spinning the hamerster wheel going no where. The only other simple piece of advice I can give u is you gotta eat to grow. Don't expect to develope mass any where with out your diet locked down. Also you may be like me n my brothers we all just genetically have smaller chests. You may just have to come to terms with that. That doesn't mean you can't have a decent chest it just means proportionally you prob have bigger shoulders arms ect. Just work with what ya got man.
Optimum Sets For Chest NA I do warm ups 4 sets DB flat, then DB incline, then decline DB fly, then incline fly. 4 sets for pressing movements 3 sets for flies. So times I finish it off with a drop set on a machine or push ups if I feel like it..
Optimum Sets For Chest i remember reading an interview on t-nation.com years ago with charles poliquin. one of the questions was how many sets and reps to build mass. he asnwered that it was a trick question. ill see if i can explain this as simple as he did. 80% of intensity is a good point to build mass. for a new person that has never or hardly ever lifted this could mean they can do 10 reps. and it could be said that 3 sets, or 30 total reps could induce the stimulus for mass. over the years as the muscle fibers grow and get stronger the reps one can do can change. they may actually go down. for example the same person may only be able to do 3 reps at 80%. say it still takes 30 total reps to stimulate growth at that level it would then take 10 sets. so to answer how many sets depends on a few variables: training age and work capacity. and it is not so easy to say. what is important is staying in a range that is optimal for growth, eating and sleeping well enough and you will grow. and this will change over time. the good thing is that this shows that at some point everything will work. so have fun working out, push yourself hard enough, eat hard enough, and sleep hard enough and you it will be enough to grow.
Optimum Sets For Chest There is no optimum. Everything is individualized and based upon goals, experience, training threshold, intensity, etc.
