Is Your Chest Lacking? (BIG CHEST ROUTINE)

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There's a lot of nuance when it comes to the subject of bodybuilding training volume, and individual variation is definitely a thing as well. However, 20 sets for a single muscle group in one session is definitely overkill in virtually every scenario. For example, if you're your chest workout and can regularly crank out 4 sets of 5 different chest exercises like this then you just aren't training very hard in the first place. That doesn't mean you won't still get muscle building results, but if you're simply chasing the pump and leaving 5 reps in the tank on every set with 45 seconds of rest each time, you're basically doing a hybrid between an endurance workout and a hypertrophy workout. If you're an average natural lifter and not on the secret sauce then this isn't going to get you very far. Not for building a bigger chest or building any muscle for that matter. Now, it's tough to give concrete workout volume recommendations since so many factors are at play. Training intensity is the biggest one since there's a huge difference between training to failure versus leaving 1 rep in the tank versus 2-3 reps. However, as a *rough ballpark* guideline, approximately 10 hard sets per session per muscle group is probably reasonable to treat as an upper limit assuming you're averaging about 1-2 reps in reserve. If you feel fine regularly performing more than that then it's time to re-examine your effort level since you're probably holding back more than you should be for optimal results.

#fitness #gym #workout #buildmuscle #bodybuilding #chestworkout #chestday

[SeanNalewanyjShorts]

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[Brianaxel]

This over complication of fitness is such a huge problem rn in the industry, love seeing these videos Sean!

[Kankerpatient]

Boy said chest workout and gave us a tricep cardio workout

[pjPort]

focusing more on quality than quantity, damn I needed to hear that

[kidbrown]

As soon as he did that 2nd exercise I knew Sean was going in 😂

[sng]

“Is your chest lacking”
I think yours is lacking mate tbh

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

There's a lot of nuance when it comes to the subject of training volume, and individual variation is definitely a thing as well.

However, 20 sets for a single muscle group in one session is definitely overkill in virtually every scenario.

If you're able to regularly crank out 4 sets of 5 different exercises like this then you just aren't training very hard in the first place.

That doesn't mean you won't still get results, but if you're simply chasing the pump and leaving 5 reps in the tank on every set with 45 seconds of rest each time, you're basically doing a hybrid between an endurance workout and a hypertrophy workout.

If you're an average natural lifter and not on the secret sauce then this will be far from ideal.

Now, it's tough to give concrete volume recommendations since so many factors are at play.

Effort is the biggest one since there's a huge difference between training to failure versus leaving 1 rep in the tank versus 2-3 reps.

However, as a *rough ballpark* guideline, approximately 10 hard sets per session per muscle group is probably reasonable as an upper limit assuming you're getting within a rep or two of true failure.

If you feel fine regularly performing more than that then it's time to re-examine your effort level since you're probably holding back more than you should be for optimal gains.

P.S. The one caveat here is to keep in mind that your back is not one muscle group. Since it's made up of a variety of muscles with differing functions (lats, traps, erectors, teres) it wouldn't be unreasonable to push that number a bit higher.

P.S.S. Remember that I'm talking about *upper limit* here. I'm not saying you need to do 10 sets per session per muscle - I'm saying that you typically shouldn't be doing much more than that. Depending on how your program is laid out you could be doing as few as 3 sets - it really just depends on your plan and how close to failure you're training.

[migliore]

as an asian guy, I never take fitness advice, or any advice at all from an asian dude with blonde hair.

[kobefan]

Yup! I’m totally toast after 4 sets of incline and flat presses 2 times per week (16 total sets per week). Making sure I get close to muscular failure, tracking my reps, and focusing on progressive overload.

I sometimes throw-in 3 sets of cable/machine flys.

[jacobkemp]

We've known what the best lifts are for years
Squat, bench, overhead, deadlifts, pull ups
Focus on the those core compounds with a few supplemental excersizes thrown in and you will grow. Problem is they are hard, take time to learn, and are not a new shiny excersize. People are always looking for the easy way out.

[Edwinthomas]

Guy in the video: "iS yOuR cHeSt LaCkInG?"
*Has a severally lacking chest*

[mattnguyen]

I love these shorts. Thanks Sean for your accurate reviews of these fitness shorts

[loganedwards]

I appreciate you sir. Thanks for taking the time to help me with my goals.

[AD-uisk]

People just don’t want to bench anynore they gotta be different 😂

[conejozz]

I’ve been doing only 12 sets of chest for a few months and have seen the best chest gains I’ve ever had. Low volume high intensity is awesome if you haven’t tried it out

[tomlazoriksuccessfitness]

I do two exercises (sometimes 3) on my chest focused day! 💪🤓

[WorldEye]

Thank you for the wise and practical advice that you give us every time

[shivi-opbv]

Recently got into fitness, You're the best. Thank you for all that you do

[HD-nzuy]

I appreciate your channel so much. It’s so unfair these other guys give out bad advice and there’s people following it honestly expecting results from hard work. It’s horrible to be working on something with no result!

[timeban]

I follow my own PPL plan for years and do 9 Sets for chest per session, so 18 sets a week and feel good with it. (4 different exercises)