Ever wonder if you're doing enough sets per week? Curious about different variations? This is the place to find out.
(Recommendations are based on research and training experience from various lifters)
Volume and Load
10-20 sets per week (Always work within different rep ranges for best results)
30-85% of 1 Rep Max
3-12 sets per session
At least 3 sets per exercise
5-30 reps per set
When it comes to increasing load its best to do so during a 4-8 week cycle before deloading. This can be done by increasing the weight, increasing the reps per set, increasing RPE or adding sets (adding sets should be considered last or near the end of a cycle)
Tip: Rpe\rate of perceived exertion means how many reps you have left before failure in a set. Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
Sample Progressive Overload Principle
Week 1: 245 lbs for 4 sets of 8-12 reps (set 1 may be 12 reps, set 2 :10 reps, set 3: 9 reps, set 4: 8 reps)
Week 2: 255 lbs for 4 sets of 8-10 reps
Week 3: 255 lbs for 4 sets of 10-12 reps
Week 4: 260 lbs 4 sets of 8-10 reps
Common Exercises
Cable flyers
Pec deck
Flat barbell bench press
Flat dumbbell bench press
Incline dumbbell press
Incline barbell press
Narrow grip barbell or dumbbell bench press variations
Machine hammer press
Deficit push up
Banded push up
Smith machine bench press
Its important to periodically vary exercises because the body adapts. Repeating the same bio-mechanical movements for an extended time may increase injury risk. You can choose different exercises every 3-5 weeks, alter technique or change when the exercise isnt providing the same stimulus.
Variation and Periodization
Its good to work incline and flat variations.
Compound chest exercises work best in the 6-10 rep range while flyes or pushups work better in the 12-25 rep range.
Frequency is generally 2-3 sessions a week (the more sessions per week the more weekly sets you can handle)
Tip: Try not to go under 6 reps with dumbbells because alot of energy will be wasted stabilizing the dumbbells
Intensity techniques work well for pushups, heres a link to intensity techniques
Rest
Rest is generally 60-150 seconds. (Flyes and intensity techniques like drop sets require less rest).
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself is then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection.
Sample workout
Monday Incline barbell press 4 sets of 5-10 reps, machine chest press 4 sets of 8-12 reps
Thursday low incline dumbbell press 4 sets of 8-12 reps, cable flyes: 4 sets of 12-20 reps (last set drop set)
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