Sets per week for Chest (Gymcels GTFIH)

[irrumator praetor]

Common sense imo 3 chest exercises per chest day, lower mid upper chest, 4x12 each, and if you split efficiently you'd be doing 2.3 times per week each split day, so thats about 28 sets per week (lets say 24 for now cuz im not that locked in for the moment)

Niggas saying 10-20 sets is the optimal range, other niggas saying 24-30 is max and optimal, Arnold apparently also says max 20 sets weekly. Im also hearing people saying anyone below 25 sets weekly per muscle is a pussy and leaving gains on the table

ChatGPT says you wanna do some bullshit where you alternate each split in a week and also alternate weeks so that you are evenly hitting and prioritizing every muscle part, like the first chest day in the week would be upper chest heavy and the second lower chest heavy but the sets would alternate so as to always keep the weekly number of total chest sets at 20 rather than 24. Combine all that alternation bullshit with additional alternation where, on a weekly basis, you're alternating between strength and hypertrophy training, factoring in deload weeks. Hell of a schedule lol

Any knowledgeable gymcels got any idea? Im a nigger btw so I never even thought about my workouts on a weekly basis just on a split daily basis cuz IDGAF and high T but im trying to up the game

 

[irrumator praetor]

BTW Im barely intermediate if you count I did strength training for a year straight no stopping in highschool and all the other years were hypertrophy, on and off

 

[Axton]

Personally, I don't go over 20

 

[qxdr]

2 sets of 4-6 reps taken to failure or 1-2 RIR is best, pls don’t do daily splits CNS fatigue carries over to the next day which can limit Motor Unit Recruitment

For deciding what’s a good split frequency matters more than volume but deciding whether to choose FB EOD or ULR repeat is up to you and your schedule

You really only need 2 exercises for the chest, a converging press (arms start from the side and converge together as you press) and an incline shoulder flexion movement (arms are being raised up in front of you with your elbows at a ~45°)

 

[irrumator praetor]

btw my split is push pull legs

 

[mohito]

1. The chest consists of one main muscle, the pectoralis major, and when u train it, the whole muscle is being worked and every fiber is getting stimulated. Unless ur on a copium amount of roids or have mr olympia level genetics, u wouldn’t notice any real definition differences from different workouts.

2. This is what the latest data says about optimal hypertrophy: 14-16 sets per muscle group per week, train each muscle twice per week, and take each set to absolute muscular failure. You can apply this to every single skeletal muscle in your body (this is also why "split" doesn't matter and is a meme)

 

[ASTRO_YSD]

O

Common sense imo 3 chest exercises per chest day, lower mid upper chest, 4x12 each, and if you split efficiently you'd be doing 2.3 times per week each split day, so thats about 28 sets per week (lets say 24 for now cuz im not that locked in for the moment)

Niggas saying 10-20 sets is the optimal range, other niggas saying 24-30 is max and optimal, Arnold apparently also says max 20 sets weekly. Im also hearing people saying anyone below 25 sets weekly per muscle is a pussy and leaving gains on the table

ChatGPT says you wanna do some bullshit where you alternate each split in a week and also alternate weeks so that you are evenly hitting and prioritizing every muscle part, like the first chest day in the week would be upper chest heavy and the second lower chest heavy but the sets would alternate so as to always keep the weekly number of total chest sets at 20 rather than 24. Combine all that alternation bullshit with additional alternation where, on a weekly basis, you're alternating between strength and hypertrophy training, factoring in deload weeks. Hell of a schedule lol

Any knowledgeable gymcels got any idea? Im a nigger btw so I never even thought about my workouts on a weekly basis just on a split daily basis cuz IDGAF and high T but im trying to up the game

Optimal is 18-20 set and doing 20+ is overtraining don't do it

 

[mikre]

Common sense imo 3 chest exercises per chest day, lower mid upper chest, 4x12 each, and if you split efficiently you'd be doing 2.3 times per week each split day, so thats about 28 sets per week (lets say 24 for now cuz im not that locked in for the moment)

Niggas saying 10-20 sets is the optimal range, other niggas saying 24-30 is max and optimal, Arnold apparently also says max 20 sets weekly. Im also hearing people saying anyone below 25 sets weekly per muscle is a pussy and leaving gains on the table

ChatGPT says you wanna do some bullshit where you alternate each split in a week and also alternate weeks so that you are evenly hitting and prioritizing every muscle part, like the first chest day in the week would be upper chest heavy and the second lower chest heavy but the sets would alternate so as to always keep the weekly number of total chest sets at 20 rather than 24. Combine all that alternation bullshit with additional alternation where, on a weekly basis, you're alternating between strength and hypertrophy training, factoring in deload weeks. Hell of a schedule lol

Any knowledgeable gymcels got any idea? Im a nigger btw so I never even thought about my workouts on a weekly basis just on a split daily basis cuz IDGAF and high T but im trying to up the game

6-8 sets per muscle group per week anyone talking abt data is being mislead by the swelling looking like contractile tissue i know this might seem too low volume but use the time gain to train muscles like forearms, neck and abs

 

[irrumator praetor]

6-8 sets per muscle group per week anyone talking abt data is being mislead by the swelling looking like contractile tissue i know this might seem too low volume but use the time gain to train muscles like forearms, neck and abs

The most optimized, perfect PPL split (experienced Gymcels GTFIH)

Push 20 sets (personal preference, shift volume between upper/lower chest as you wanna) dips 4 sets incline 3 sets flat bench 1 set lateral raises 4 sets triceps long head 2 sets, medial 2 sets abs 4 sets Pull 20 sets lat pulldowns/bodyweight pullups 4 sets Rows 4 sets facepulls 4 sets lateral...

looksmax.org

 

[mikre]

The most optimized, perfect PPL split (experienced Gymcels GTFIH)

Push 20 sets (personal preference, shift volume between upper/lower chest as you wanna) dips 4 sets incline 3 sets flat bench 1 set lateral raises 4 sets triceps long head 2 sets, medial 2 sets abs 4 sets Pull 20 sets lat pulldowns/bodyweight pullups 4 sets Rows 4 sets facepulls 4 sets lateral...

looksmax.org

Optimized and ppl in the same sentence...

 

[tomahawk]

Who the fuck does over 10 per week what the fuck are you on
I had great results with a single set till absolute failure and beyond a week

 

[irrumator praetor]

Optimized and ppl in the same sentence...

why is ppl hated?

 

[irrumator praetor]

Who the fuck does over 10 per week what the fuck are you on
I had great results with a single set till absolute failure and beyond a week

jfl in highschool i did this old split and it was also strength training jfl and everything progressed except chest obv cuz it withstands the least amount of sets

 

[tomahawk]

jfl in highschool i did this old split and it was also strength training jfl and everything progressed except chest obv cuz it withstands the least amount of sets

I hopped from 1.2bw dips for like 12 to 1.4bw for idk 16 or 18 in a month with that one set system

 

[irrumator praetor]

I hopped from 1.2bw dips for like 12 to 1.4bw for idk 16 or 18 in a month with that one set system

Strength training or hypertrophy?

 

[Thad Castle]

10-13 a week is more than enough if ur pushing hard enough

 

[tomahawk]

Strength training or hypertrophy?

Both are equal
Ughh your statement feels so grey

 

[irrumator praetor]

Both are equal
Ughh your statement feels so grey

sorry uninstalled tiktok a year ago

im kinda aware of some new gym philosophy from tt cuz my friend who rots on tt told me so, he started Mike mentzer larping jfl hes a lanklet

 

[irrumator praetor]

10-13 a week is more than enough if ur pushing hard enough

i do 2 rir and am intermediate* i always forget to mention

 

[tomahawk]

sorry uninstalled tiktok a year ago

im kinda aware of some new gym philosophy from tt cuz my friend who rots on tt told me so, he started Mike mentzer larping jfl hes a lanklet

I never had tt
There are 2 kinds of hypertrophy which studies suggest
Myofibrillar and sarcoplasmic
The former is the increase in the size of the myofibril, the moving component, the latter is the increase in the amount of sarcoplasm
The former is characterized by strength and the latter by endurance
Both are hypertrophy kinds.

 

[tomahawk]

i do 2 rir and am intermediate* i always forget to mention

2rir no
Failure and beyond yes

 

[mikre]

why is ppl hated?

6 days a week for 2x frequency cant take a rest day after each leg day without sacrificing frequency and if you prio limbs you lack on torso and if you prio torso you lack on limbs

 

[mikre]

I never had tt
There are 2 kinds of hypertrophy which studies suggest
Myofibrillar and sarcoplasmic
The former is the increase in the size of the myofibril, the moving component, the latter is the increase in the amount of sarcoplasm
The former is characterized by strength and the latter by endurance
Both are hypertrophy kinds.

You cant target myo and sarc hypertrophy since 5 reps and 50 reps sets give the same stimulus to both fiber types also type I fibers dont have a lot of hypertrophy potential (close to none) so dont bother with those

 

[mikre]

Who the fuck does over 10 per week what the fuck are you on
I had great results with a single set till absolute failure and beyond a week

When you say "absolute failure" i hope you just mean 0 RIR and not partial reps

 

[Carder]

Just do dead slow heavy reps and 2 sets for each exercise will be more than enough to grow your milkers or whatever you train

 

[tomahawk]

You cant target myo and sarc hypertrophy since 5 reps and 50 reps sets give the same stimulus to both fiber types also type I fibers dont have a lot of hypertrophy potential (close to none) so dont bother with those

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis - PubMed

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the...

pubmed.ncbi.nlm.nih.gov

 

[tomahawk]

When you say "absolute failure" i hope you just mean 0 RIR and not partial reps

And beyond
I reached failure, dropped the weight, reached failure, rest 10 sec, reach failure, repeat until can't do a rep, get down to start pushups, do the same shit, once cant do inclines till can't
Takes like 15 minutes

 

[mikre]

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis - PubMed

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the...

pubmed.ncbi.nlm.nih.gov

Thats literally what i said hypertrophy didnt change for high load vs low load

the only thing you are proving is that you gain more strength from higher load which i agree with

 

[mikre]

And beyond
I reached failure, dropped the weight, reached failure, rest 10 sec, reach failure, repeat until can't do a rep, get down to start pushups, do the same shit, once cant do inclines till can't
Takes like 15 minutes

Holy fatiguemaxxing 1 RIR gives the same stimulus as 0 RIR when you go even beyond 0 RIR you just accumulate fatigue for no reason except soreness and "feeling the burn"

 

[tomahawk]

Thats literally what i said hypertrophy didnt change for high load vs low load

the only thing you are proving is that you gain more strength from higher load which i agree with

You gain more strength with high load because it's myofibrillar hypertrophy, with low load because it's sarcoplasmic. The size is the same, the function is different.

Holy fatiguemaxxing 1 RIR gives the same stimulus as 0 RIR when you go even beyond 0 RIR you just accumulate fatigue for no reason except soreness and "feeling the burn"

Did it work? Yes.

 

[Pharmascension]

are you enhanced? thats a lot of chest volume

 

[mikre]

You gain more strength with high load because it's myofibrillar hypertrophy, with low load because it's sarcoplasmic. The size is the same, the function is different.

Did it work? Yes.

No stop giving your own interpretation of the study the only fibers that have significant hypertrophy potential are type II fibers so if hypertrophy is the same its all myofibrillar its. They are gaining more strength because of neural adaptation.

 

[mikre]

You gain more strength with high load because it's myofibrillar hypertrophy, with low load because it's sarcoplasmic. The size is the same, the function is different.

Did it work? Yes.

No shit it worked you could be doing 50 sets a week per muscle like arnold have the best body of your time and say "it worked" thats not something that proves your point

 

[tomahawk]

No stop giving your own interpretation of the study the only fibers that have significant hypertrophy potential are type II fibers so if hypertrophy is the same its all myofibrillar its. They are gaining more strength because of neural adaptation.

Proof?

 

[tomahawk]

No shit it worked you could be doing 50 sets a week per muscle like arnold have the best body of your time and say "it worked" thats not something that proves your point

Mike was right

 

[irrumator praetor]

are you enhanced? thats a lot of chest volume

fuck no if by enhanced you mean a retarded highschooler then sure, enhanced retardation
ironically i made progression (strength and hypertrophy) for a full year before stopping with consistency and falling off (reached plateau)

 

[irrumator praetor]

And beyond
I reached failure, dropped the weight, reached failure, rest 10 sec, reach failure, repeat until can't do a rep, get down to start pushups, do the same shit, once cant do inclines till can't
Takes like 15 minutes

this is pumpmaxxing
doesn't achieve much afaik

 

[irrumator praetor]

Just do dead slow heavy reps and 2 sets for each exercise will be more than enough to grow your milkers or whatever you train

slow reps are also shit afaik like they fatiguemax and just give u the pump but no effective hypertrophy or strength gain

 

[irrumator praetor]

cant take a rest day

don't need one? ur supposed to be rested by the time its CHEST again
and limbs are mostly supportive AFAIK you don't want your proportions to be off, you wanna always prio torso. Big arms, smaller chest or back = failo gymcel ogre (since we all chase aesthetics afaik)
but perhaps yea PPL is unoptimized in the sense of, why would you prioritize torso or limbs if you can efficiently hit both. So I guess you're right. Back to the drawing board

 

[irrumator praetor]

2rir no
Failure and beyond yes

failure afaik = breakdown of proper form. too much near failure = u start raping your tendons and joints lol. CNS fatigue on a hypertrophy plan that accumulates is also inefficient afaik. you also wanna train for longevity

 

[irrumator praetor]

I never had tt
There are 2 kinds of hypertrophy which studies suggest
Myofibrillar and sarcoplasmic
The former is the increase in the size of the myofibril, the moving component, the latter is the increase in the amount of sarcoplasm
The former is characterized by strength and the latter by endurance
Both are hypertrophy kinds.

type 2 muscle fibers grow more tho

 

[rotation]

why is ppl hated?

PPL 2x weekly is okay, 1x frequency isnt

 

[Pharmascension]

don't need one? ur supposed to be rested by the time its CHEST again
and limbs are mostly supportive AFAIK you don't want your proportions to be off, you wanna always prio torso. Big arms, smaller chest or back = failo gymcel ogre (since we all chase aesthetics afaik)
but perhaps yea PPL is unoptimized in the sense of, why would you prioritize torso or limbs if you can efficiently hit both. So I guess you're right. Back to the drawing board

i literally had to stop training arms and legs to have a slayer build

 

[Thad Castle]

i do 2 rir and am intermediate* i always forget to mention

Go to failure

 

[Y̷a̶g̶a̷m̴i̸]

Common sense imo 3 chest exercises per chest day, lower mid upper chest, 4x12 each, and if you split efficiently you'd be doing 2.3 times per week each split day, so thats about 28 sets per week (lets say 24 for now cuz im not that locked in for the moment)

Niggas saying 10-20 sets is the optimal range, other niggas saying 24-30 is max and optimal, Arnold apparently also says max 20 sets weekly. Im also hearing people saying anyone below 25 sets weekly per muscle is a pussy and leaving gains on the table

ChatGPT says you wanna do some bullshit where you alternate each split in a week and also alternate weeks so that you are evenly hitting and prioritizing every muscle part, like the first chest day in the week would be upper chest heavy and the second lower chest heavy but the sets would alternate so as to always keep the weekly number of total chest sets at 20 rather than 24. Combine all that alternation bullshit with additional alternation where, on a weekly basis, you're alternating between strength and hypertrophy training, factoring in deload weeks. Hell of a schedule lol

Any knowledgeable gymcels got any idea? Im a nigger btw so I never even thought about my workouts on a weekly basis just on a split daily basis cuz IDGAF and high T but im trying to up the game

6-9 sets a week per muscle group, It’s so simple