how many reps for chest, tri, etc

  1. how many reps for chest, tri, etc


    I usually do just 2 sets on my chest. 2 set's of incline, then decline, flat, and fly's. Is this enough or should I bump this up to 3 set's?


  2. more.

    if you're an ecto, you might need a lot more.

    bench x4 sets
    incline x4
    butterflys x4
    chest dips x4

    if you're an ecto you have to stimulate your endurance fibers as well since you have more of them. just a thought.

  3. Quote Originally Posted by Ectofighter View Post
    I usually do just 2 sets on my chest. 2 set's of incline, then decline, flat, and fly's. Is this enough or should I bump this up to 3 set's?

    Find out what works for you through Trial-and-error. Arnold would do 25 sets for chest. Dorian Yates worked up to 1 all out heavy set, with about 3-4 exercises for his chest (3-4 sets total). DC is one all out heavy set. People do everything in between all that. Mix it up. Stick with a plan for 6-8 weeks and afterwards, evaluate your progress. If your gaining in strength/weight, stick with it. If your not, try a different scheme of sets/reps/exercises until you figure out what works best for your own body.

    Everyone is different. It wasn't until I stopped benching that my chest started to grow. I wasted years because everyone said ''YOU MUST BENCH PRESS''. Bench just didnt work for me. Now I do flat dumbbell, incline bar and dumbbells, and i'm growing.
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  4. ya cuz your an ecto like me sadly we have to do more exercises cause are endurance and way we just dont get affected as easily it suxs man i kno, but suncloud's set is a good one
    bench x4 sets
    incline x4
    butterflys x4
    chest dips x4
    id throw in decline if you can just my recommendation good luck man hope this helps
  5. tattoopierced1
    tattoopierced1's Avatar

    here is a very vague, but typical chest routine for me:
    3-4 sets of 40 degree incline db presses
    3-4 sets of 25 degree incline db presses
    3-4 sets of 35-40 degree decline db presses
    3-4 set of 25 degree decline db presses
    4 sets db pullovers
    2-3 sets upper chest cable fly
    2-3 sets mid region chest cable fly
    2-3 sets lower chest cable fly

  6. Quote Originally Posted by tattoopierced1 View Post
    here is a very vague, but typical chest routine for me:
    3-4 sets of 40 degree incline db presses
    3-4 sets of 25 degree incline db presses
    3-4 sets of 35-40 degree decline db presses
    3-4 set of 25 degree decline db presses
    4 sets db pullovers
    2-3 sets upper chest cable fly
    2-3 sets mid region chest cable fly
    2-3 sets lower chest cable fly


    damn dude, that's a tooon of workout's for the chest. almost seems to much. I have heard that ecto's (me) are in need of doing more reps than most because of the fibers in our muslces. Perhaps it takes more for my muscles to break down? I need to do more research regarding this.
  7. tattoopierced1
    tattoopierced1's Avatar

    Quote Originally Posted by Ectofighter View Post
    damn dude, that's a tooon of workout's for the chest. almost seems to much. I have heard that ecto's (me) are in need of doing more reps than most because of the fibers in our muslces. Perhaps it takes more for my muscles to break down? I need to do more research regarding this.
    My chest has really taken off since doing chest exercises like I posted with varying rep schemes and rep cadance.

  8. true true.. I hear you on that. I just may give it a try. thanx for the input.
  

  
 

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