Is 10 sets a chest to failure a week sufficient?

[missaerobella]

@kalwa That’s your sign to deload for a week (or two if you’ve been training for two or more months on end) and then start at a lower volume again (you will be very sensitive to training again) and then progress with volume from there

 

[kalwa]

@missaerobella On a Deload, would you recommend Straight up not working out for a week or working out with low intensity for a week?

 

[missaerobella]

@kalwa Half the week do half the sets and the reps (but same weights,) and the second half do half the weights as well. I’ll send you something in a minute

 

[txstudent145]

@kalwa Are you getting bigger?

 

[kalwa]

@txstudent145 I currently do around 14-15 sets to failure of chest a week but am wondering if dropping it down to 10 would be okay

 

[avalonforhim]

@kalwa But are you getting bigger

 

[txstudent145]

@kalwa It’s generally better to increase volume until you’re unable to recover. 14-15 sets is still low volume

 

[kalwa]

@txstudent145 I have chest programmed on fridays and mondays. Sometimes after Friday my chest isn’t recovered for monday. Too much?

 

[cheminsky]

@kalwa Are you getting bigger?

 

[txstudent145]

@kalwa What is it that you do on Friday exactly?

 

[kalwa]

@txstudent145 3 sets of flat Dumbell press, 3 sets Incline machine press, 3 sets of pec deck. All 0-1 RIR

 

[txstudent145]

@kalwa And you’re not able to recover from that within 72 hrs?

 

[dawn16]

@kalwa At first yes. Eventually you may need more. I now progress better with 15-20 sets a week

 

[apphia]

@kalwa 10-12 sets is plenty for most people. I'd say it's not even necessary to go to complete failure on every set. As long as you're getting close and your form is solid, you see improvements over time!

 

[sanjaman]

@kalwa Sounds like it's time for a deload then choose a new exercise then ramp the volume back up

 

[mimi87]

@kalwa 10-20 is what most people do.

You don't need to train to failure though. All you're doing is increasing the likelihood of injury and accumulating fatigue.

Leave 1-3 reps in the tank and achieve the same if not better results.

 

[maninchrist96]

@kalwa I'd like to think you might be better off with more sets and stay at 1-3 RIR for most sets with heavier weight than doing less sets to failure. Personally, I've done between 18-20 sets with like 50% of my sets I go to failure, primarily on flat db bench and chest press/flyes.

 

[garwo123]

@kalwa If you're actually pushing to failure, as in set 1 is ten reps, and set 2 you either have to take off 40 pounds or you'll only get three reps, then that's more than enough

 

[williamgoode]

@garwo123 How long do you rest where your second set with the same weight is 7 reps less? For example, I did chest today and I got 10, 8, 5 reps on Hammer Strength flat press. All to failure with about 2 min of rest

 

[garwo123]

@williamgoode You didn't push to muscular failure if those are the reps you got after the first set. If you push a muscle to it's limit then your reps after the first set fall off a cliff