my answer is 10 reps... 4 0 4 0 ...
negatives. I think people are so much different i dont like these threads so much. I can hit chest heavy or i dont feel much of anything. I blast it, 4-5 exercises 3-4 sets, 8-10 reps each i feel great for the next 2 days.
Just gotta find it for yourself.
Take 7-10reps but more is not bad 30 is a lot, better yet improve endurance muscles but again why would you bother lifting the barbell 25 times when you can lift heavy for 10 or 15 reps that would be seriously enough and you would get pumped and strong.
I think 30 reps would be for pushups in my case.
And be patient your chest won' t grow fast it takes time.
switch it up and find out what works for you. i personally have always gone heavy on my main compound movements ( S/B/D , military press', and rows') and then 8+ reps on pretty much everything after that..
You just need to shock your body. I was doin 20, 18, 18, 15 format for a lot of exercises and seeing great gains...now I'm moving to 6, 5,4, 3,2 format for compound exercises.
I like the 6-8 range for mass and power. Higher then that like 10 + is good for tone.
i read 1-6 for strength 7-11 for size and 12&up for endurance
different strokes for different folks my .02
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