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re some helpful tips for your chest training. Please note that these are averages
based on my
experience working with lots of clients and my own training. The recommendations
here should be
food for thought or places to start, not dogmatic scriptures to follow to the
letter.
If you haven�t seen it yet, please check out the Training Volume Landmarks for
Muscle
Growth article. It discusses the theoretical and practical bases on which the
upcoming
recommendations are made. And if you love this info but want a bit of help in
building your own
workouts from the expert scientists at RP, check out the super popular Male
Physique or Female
Physique Templates.
MV:
In most cases, experienced lifters will need at least 8 sets of chest work per week
to maintain their
gains.
MEV:
Most intermediate-advanced lifters need at least 10 sets of direct chest work per
week to make
gains.
MAV:
Most people respond best to between 12 and 20 weekly sets on average. Very big,
strong lifters
often need lower set numbers when they choose mostly barbell movements, since those
are both so
simulative and disruptive.
MRV:
Most people seem to encounter serious recovery problems abo
h for reps starts to decline, you�ll easily be able to tell that you�re over your
MRV
Exercises:
There are three classes of exercise that constitute direct chest training.
Horizontal pressing moves
that train the whole chest, incline pressing moves that train mostly the clavicular
(upper chest) fibers
and isolation moves that train the chest without involving the triceps.
Horizontal Push:
Medium Grip Bench Press
Wide Grip Bench Press
Flat Dumbbell Bench Press
Close Grip Bench Press
Flat Machine Bench Press
Pushup
Close Grip Pushup
Incline Push:
Incline Medium Grip Bench Press