Chest questions

[bigfish]

I do this exercises: bench, icline.db bench, db incline, machine incline, machine bench and cable flies.
If you're wondering I don't do regular flies because of a shoulder football injury and I just don't feel like decline is beneficial for me. And i get lower chest with cable flies.

My first question is what order should i go in. Like should I do all regular bench exercises and then on to the incline (or vice versa i usually rotate every 2 weeks). Or should I go barbells,then dumbells, and then machine and :hmmm: :hmmm: flies?

Or is trying to do all that in one day too much? I usually do 5 sets on the first two exercise i do (to warm up) and then 3 on the preceding sets.

Also i've been hearing about a palms facing each other when doing db exercises. What are your opinions on that? :hmmm:

[beefcake]

I would do the incline's first and then flat next. Incline's are the most important and they use the most of your energy and strength up. So best to hit these while you're fresh to get the most out of them. I alternate between bb and db every week. I've asked about the neutral grip position on db presses before, but I don't think there's much of a benefit from them. Plus you're weaker on them.

[Curls4dGirls]

In my experience, 23 sets for chest alone is too much ... the only way I would even consider that many sets is for pre-comp where you are essentially doing cardio (high reps, very low rest).

what are your training goals? size, strength, power, endurance?

[bigfish]

pretty much size and SHAPE. I'm not trying to do competition but just be big and sexy not big and ugly. I didn't say strengh because size comes with that.

[Curls4dGirls]

actually, techniques for training for strength and training for hypertrophy are different. If training for strength, you should stay under 6 reps per set, keep sets between 2 and 6 sets per body part, and rest between 1 - 2 minutes per set. If training for hypertrophy, you should stay between 6 and 12 reps per set, 3 - 6+ sets per body part, and 30 to 60 seconds rest.

Good luck.

[bigfish]

hypertrophy as in size? I do no more than 8 reps per set and no less than 4 on my last set.But are you saying no more than six sets are no less than six sets? I do 6 sets on two exercises on a muscle easy.

[Curls4dGirls]

Originally Posted by bigfish

hypertrophy as in size? I do no more than 8 reps per set and no less than 4 on my last set.But are you saying no more than six sets are no less than six sets? I do 6 sets on two exercises on a muscle easy.

hypertrophy = muscle growth = size

re: reps, you should find what works best for you. I would not dip below 6 reps in any given set. I would try increasing reps up to 12 and see what results you get.

re: sets, again, you should experiment and find what works for you. For me, 23 sets for chest is far into overtraining. Try dropping down to 8 sets total for chest ... do that for 4 - 6 weeks and see what happens. increase to 10 total sets for 4 - 6 weeks and so on.

[BBAddict]

Originally Posted by Curls4dGirls

For me, 23 sets for chest is far into overtraining.

I would definitely say that is overtraining--I think even Lee Priest might agree on that one! Definitely cut it back some and just try to go heavier for fewer sets. I would say 12 would be max for regular schedule but normally about 9 (not including warmups) would be about right.
Sometimes less is more when you're shooting for muscle growth.

[Stonecold54]

pick 2 or 3 of those exercise and do no more than a total of 6 sets...you will thank me for it.

[wheyman]

23 set is too much. Everyone has their own theories on training, you just have to figure out what works for you. It's frustrating, but if it were easy then we would all be big. I personally tried less sets as SC suggested and it just didn't work for me. I need more volume, but not over training. I do three movements with three sets each; that makes 9 total sets. I never go over 12 no matter what and getting to 12 is pushing it. Just try different things.

WM