Heavy weight is ideal for fast twitch muscles, like the ones found in your chest, shoulders and hamstrings. I usually lift heavier for chest & hams and I go a bit lighter on quads with a higher volume and pace. Back, arms and hams I tend to have a blend of volume and weight, usually doing a pyramid scheme with a burnout set at the end of each exercise.
The other day I did this for chest:
Incline BB Bench Press: 90 second rest
135 X 10 Warm-up
155 X 10 Warm-up
185 X 10 Warm-up
225 X 10 (To failure)
245 X 4 (To Failure)
Flat BB Bench: About 60-75 second rest
185 X 15 (To failure)
185 X 7 (Failure plus assisted)
185 X 6 (Failure plus assisted)
Flyes, Peck-Deck & Push-ups to finish it off. Those ranged from 8-12 reps for each. Push-ups were 5 sets of 10 reps w/ 10 second rest b/w sets. This structure has worked well for my chest. While it isn't my largest muscle group, it is certainly a well-rounded group of muscles now.
, working on personal training, and respiratory therapy degree.
