Is 10 sets a chest to failure a week sufficient?

[kalwa]

As title says

 

[johnc101]

@kalwa if you're progressing, yes. if you're not progressing, it could be too much or not enough or other variables aren't in order.

 

[kalwa]

@johnc101 Thinking of doing less volume in my training

 

[faithinjesus777]

@kalwa if you progressed before but stopped i would consider a rest week (e.g 2 sets a week) or reducing volume before increasing

 

[dawn16]

@kalwa Only 1 way to find out...

 

[kalwa]

@dawn16 Been doing around 14 sets to failure a week but starting to not progress anymore

 

[lidarenee]

@kalwa Can't lie I feel like 14 sets of chest a week is more or less perfect

If you're stalling on several lifts, maybe increase your calories, especially if you're not gaining weight

If it's just your chest stalling then try changing:

• The exercises you're doing for chest, even if it's just changing the grip you use, or the equipment you're using (DB flyes to cable flyes)
• Rep ranges
• Exercise order
• Increasing or decreasing weekly sets if the above things didn't work

 

[dawn16]

@kalwa Why limit yourself to only 14 sets. Do more variations, more exercises, more reps, more food. If you cannot do more reps, lower the weight and do more. Do reps until you cannot move anymore. Do reps until the sun goes down then goes back up again, then do more reps. Then add a few more.

 

[jan2020]

@kalwa Have you tried 20 or 40?

 

[kalwa]

@jan2020 Hell no I thought that was far too much

 

[jan2020]

@kalwa It is. Lol. Man. I probably do about 15 sets per week. Maybe try playing with the rep range and weight for stimulus.

 

[kalwa]

@jan2020 It’s mainly my dumbbell press that’s not processing anymore. I have a previous post asking about it. Thinking of changing the rep range to 4-8 instead of 6-10

 

[clock17]

@kalwa I’ll pick a weight that I can do atleast 5 reps. Try to move it up until I get stuck, and then move the weight down just a bit and then push for 10-12. You’ll be able to eek out the reps better on the lighter weight, but without trying for the heavier weight you’ll never complete your strength progression, imo.

 

[jan2020]

@kalwa Do 5-8 with heavier weight. The chest requires a lot of intensity and heavier weight to grow. I’d start with 8 reps at 2-3 RIR and go to 5 at 1-2 RIR during the last weeks of the block. Start with 3 sets and go to 4 towards peak week.

 

[kalwa]

@jan2020 Ah I see. I’ve been doing 6-10 reps 0-1RIR. 2-3RIR better for the most part?

 

[jan2020]

@kalwa 1-3 tends to be optimal. Training to failure is good as it tells you a limit, but I see growth at the 1-3 RIR for me.

 

[dawn16]

@kalwa I never go less than 8 for dumbbell bench and usually 10+. Why not try higher reps for a bit?

 

[jan2020]

@dawn16 I think the issue is he’s doing higher reps. Your chest is more fast twitch so you’ll need heavier load to actually make it grow.

 

[mbrmusic]

@kalwa Chest responds well to 10-15ish reps per set. I’d recommend aiming for 12 reps per set. Renaissance periodization has phenomenal videos about this on YT. Gl man. We will all get big pecs one day

 

[jan2020]

My I do sun and Thursday chest I do 13 sets on Sun and 8-10 on Thursday around 1-3 RIR.