Chest how many reps

When performing a chest exercise, it is important to have the ability to FEEL the muscles lengthening under load a deep stretch , fully contracting throughout the range of motion, and fatiguing out as repetitions go on. With the exception of heavier chest training protocols that are geared toward strength see below , lack of feeling the chest muscles during isolation exercises, machines, and lighter free weight training could suggest improper technique, or worse… diminished gains.

Chest exercise can be divided into many categories, however the three main types of chest training exercises are below. Each group offers a specific benefit s to a lifter, and when used correctly can help build a well-rounded chest training program. While these can also be done for rep-based protocols, it is best to diversify your training program to at least train compound movements with heavier loads repetitions at some point in the training week.

By doing this, you can overload the chest muscles and increase strength. Refer to the sample workouts below for ideas. Related article: Learn more about the benefits of compound lifting!

Isolation movements are great ways to pre-exhaust and isolate a muscle group after or before more compound movements. By training movements like chest flys, for example, you can increase muscular damage and stress placed on the muscle group. For isolation exercises, it is key to train in the full range of motion, keep tension on the muscle, and use moderate to higher rep ranges with loads that allow you to focus on lengthening the muscle, feeling a deep stretch, and forcing strong contractions.

Using moderate to higher repetition ranges, with emphasis on deep muscle stretches and contractions, high amounts of muscle damage can be done that will increase muscle growth. For non-strength based sections of the workout, it is recommended to train these movements in the moderate or higher rep range to near failure see section below about training to failure.

How Does It Work? Most lifters do not need to train in the repetition range if their goal is overall muscle growth and general strength. With that said, if you choose to train with very heavy loads repetitions , you should understand proper technique and do this with compound movements like the ones listed above. Choose five exercises per workout and utilize rep ranges of less than To start, choose two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.

Four days per week also works well for a push-pull split, allowing for two push and two pull workouts. To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. In lower rep ranges, aim for at least 2 minutes between sets. In higher rep ranges, aim for 30 seconds to 1 minute. Components like nutrition and sleep are important, too. Although there are many ways to build muscle size, an upper-lower body split is a foolproof way to start.

Aim for a schedule of 4 days per week. Stick in the moderate rep range of 6 to 12 reps for 3 sets. Remember: Recovery is an important part of seeing results — especially as your training volume increases — so breaks like this are key.

To build strength, stick in the range of 1 to 5 reps and 4 to 5 sets. Truly challenge yourself with the load.

If you feel as though you could continue, add some more weight in the next set. A simple, no-frills approach is the best to build strength. Stick with these foundational exercises over 3 days per week to keep the concentration and effort on your load and form. Scheduling three sessions a week and sticking in the high rep range in 3 sets will have you feeling like a superhero.

Because when the set lasts longer than a few seconds, the body is forced to rely on the glycolytic-energy system, which leads to the formation of lactic acid. When lactic acid, or lactate, pools in large amounts, it induces a surge in anabolic hormone levels within the body, including the ultrapotent growth hormone and the big daddy of muscle-building, testosterone. The increased time under tension also leads to more muscle damage, imperative if you plan on getting larger any time soon.

Theoretically, the longer a muscle is contracted, the greater the potential for damage to the tissue. The moderate-rep range, when coupled with a challenging weight, will also bring about a much-desired condition: the muscle pump. That tight, full feeling under the skin, caused by blood pooling in the muscle, has value beyond its ego-expanding qualities.

Studies have demonstrated that the physiological conditions which lead to a pump activate protein synthesis and limit protein breakdown. Thus, more of the protein you eat goes toward muscle construction instead of being burned off for energy. In a scientific twist of good fortune, the fast-twitch fibers appear to be the biggest beneficiaries of this phenomenon.

So how many reps should you be doing to build muscle? In the final analysis, substantial evidence argues that training in a moderate-rep range is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage. These benefits work in unison to get you from pencil neck to powerhouse in no time. But does this mean you should store your low-rep and high-rep regimens away in the closet, underneath your parachute pants and Thriller album?

Certainly not. I'm always amazed when I train with a new partner who has been stuck at a certain weight-and-rep scheme—say, dumbbell bench press with 80 pounds for 8 reps. I'll tell him to grab the 90s, to which he'll respond, "I can't do that! Invariably, he'll handle the 90s, and with that newfound sense of strength even give the 95s and s a try. With time, you'll understand your personal strength curve and the relationship of weight to reps for each exercise you do.

Jotting your numbers down in a logbook or on BodySpace will help you keep track of your reps and weights used. This brings up an important point: You don't need to train in one rep range all the time. You might start a workout with a heavy compound exercise for 5 sets of 5 reps. To focus on building muscle, you could follow that with a few exercises in the range.

To finish the workout, you could even tap into your slow-twitch reserves and finish the session with an isolation exercise in the range.

This is important because as you get stronger, you'll want to lift more weight in the same rep range. When building muscle, once you can do more than about 12 reps on a core lift, it's time to increase the resistance by about percent. The weight you choose along your strength curve should correspond to the number of reps you want to achieve, which matches your training goals. In that sense, your workouts should never be random, where you just grab any old weight; there is a best weight and optimal number of reps you should be doing.

It just depends on which goal you want to prioritize! Bill Geiger, MA, has served as a senior content editor for Bodybuilding. View all articles by this author. Workout 1. Incline dumbbell bench press. What comes with BodyFit? Instructional Videos Don't risk doing a workout improperly! How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Step-by-Step Instructions Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 2.