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3 Sets for Chest

medici999

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Joined
Aug 27, 2010
Messages
566
I know this is quite common, low volume.

As once a muscle has reached total failure its done...plus this means better recovery.

I have been trying to explain to my friend that 3sets of say decline is plenty...but then he says a compound plus isolation is best

I quote from him "disagree. doing isolation exercises after compounds allows for further breakdown of target muscle fibres after the supporting muscles like the triceps have fatigued "

I know 3 sets is enough....but how can i put it across to him?
 
I don't think you can make a blanket statement like that. Are you training chest once a week or every 3-4 days like on a high intensity program such as DC? The amount of sets would vary depending on the program. If you're only training chest once a week, then more than one exercise for three sets is probably necessary, but again it depends on a lot of variables., including intensity/weight used etc.
 
im doing low volume style, hitting it every 4days.

I just thought that when you have reached total failure on decline...it seems pointless to do flys or something aswel.

I was just trying to say to him that he could do less and gain just aswel.
 
I perform low volume as well.....maybe about 9 sets for chest......declines....crossovers.....and hammer strength wide grip press.....seems to be working.....I would never resort to doing 20 sets for any bodypart. just my take on it.
 
I know this is quite common, low volume.

As once a muscle has reached total failure its done...plus this means better recovery.

I have been trying to explain to my friend that 3sets of say decline is plenty...but then he says a compound plus isolation is best

I quote from him "disagree. doing isolation exercises after compounds allows for further breakdown of target muscle fibres after the supporting muscles like the triceps have fatigued "

I know 3 sets is enough....but how can i put it across to him?

Some people get so locked into the theory of performing 20 sets.....and then they think that isolation exercises are a waste of time......hog wash I say!!!! You cannot change people's minds.....they will believe what they want to.
 
Well

Number of sets should not matter....if you are not growing from 3 sets (if accounted for in a certain workout routine) something else is wrong........we all cant be Ronnie Coleman but if you need 50 sets per bodypart to figure that out the next 20 years then go for it.....then you will know the answer for yourself. I mean, if 6 is better than 3.........then 12 is way better..........then 24 is awesome...then 50 MUST be the answer.
 
I don't know Phil, I feel that after 40 sets there is a diminishing return. 47 sets seems to be the best number for small muscles like biceps, and 51 for bigger ones like back.
 
I know this is quite common, low volume.

As once a muscle has reached total failure its done...plus this means better recovery.

I have been trying to explain to my friend that 3sets of say decline is plenty...but then he says a compound plus isolation is best

I quote from him "disagree. doing isolation exercises after compounds allows for further breakdown of target muscle fibres after the supporting muscles like the triceps have fatigued "

I know 3 sets is enough....but how can i put it across to him?

There was a DORIAN YATES clip on here a few wks ago that spoke of his training theory that was a small brief,,intense workout. 1-2 warm up sets,,,then 1 heavy set for 8-10 reps.
 
The best argument...

Let your results speak for themselves.
 
I know this is quite common, low volume.

As once a muscle has reached total failure its done...plus this means better recovery.

I have been trying to explain to my friend that 3sets of say decline is plenty...but then he says a compound plus isolation is best

I quote from him "disagree. doing isolation exercises after compounds allows for further breakdown of target muscle fibres after the supporting muscles like the triceps have fatigued "

I know 3 sets is enough....but how can i put it across to him?

When you say total failure, I what is the description of this? That you lifted to the point that one more rep would simply rip your arm off as there was no contractile tissue remaining? Or that you exausted the pcr energy reserves?
 
I know this is quite common, low volume.

As once a muscle has reached total failure its done...plus this means better recovery.

I have been trying to explain to my friend that 3sets of say decline is plenty...but then he says a compound plus isolation is best

I quote from him "disagree. doing isolation exercises after compounds allows for further breakdown of target muscle fibres after the supporting muscles like the triceps have fatigued "

I know 3 sets is enough....but how can i put it across to him?

Yes 3 sets is enough...better to stop lifting and it the end you will be much bigger!...
 
high volume is completely overatted.......just yesterday i watched a video of ric drasin (Arnold's old workout partner) ric mentioned that if you do too many sets for the bis......the muscle will actually lose it's pump and may appear smaller.....but in most of the training books and mags.....they would have you believe that 20 sets is the way to go for bis and tris......not so.....these writers make half of these myths up......bis should get 8-9 sets.....chest should get no more than 10 sets.....if you need more sets than that......you have major problems......just my feeling on the matter.
 

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