how many sets for chest?

[mlat]

I've been doing the 5x5 for about a month, here's the rundown of the workout:

Flat bench 5x5
incline DB press 2x8-10
incline flye 2x8-10
dips 2x8-10

It doesn't feel like I'm getting the most out of it, no soreness at all, and I can't notice any changes in chest development. Should I up the number of sets? I train my chest once a week. For comparison my bi's seem to be responding to the 5x5 program. Any suggestions?

 

[SofaGeorge]

Many people think that flat bench isn't the greatest chest exercise.

Right now I'm doing:

Dips 5 x 5
Incline DB press 2 x 8-10
Incline cable flies 2 x 12-15

I definitely find that dips done in proper form (leaning forward legs tucked forward) hits my pecs better than flat bench. I don't get worked at all from flat bench.

I find that 9 sets gives me as much as I need when doing 5 x 5.

 

[louden_swain]

Believe it or not. . . .

I use 1 set for chest with reps ranging between 10 and 12.

 

[ZGzaZ]

try switching the flat bench to inclines...and what % of your max weights are you using for the 5x5? dont up the weights...you have a good amount.

 

[mlat]

Swain, How often do you train your chest?

 

[louden_swain]

Swain, How often do you train your chest?

Once every 4 days.

This set also involves rest pause, static hold, and a negative.

 

[Legion Kreinak2]

Swain, every post you make is based around your DC training. I'm guessing you really like it.

I was going to try it, except it's just too bothersome trying to figure out what the hell he means with when to start rest pause.

How many reps is one supposed to use for each of the exercises? I hear 13 for biceps, for example...

I just don't get when I'm supposed to RP. And are my RP reps only supposed to be a certain number of reps? Or any number?

 

[casualbb]

I think that in theory it's supposed to be when you're about to fail, the point being to squeeze out more reps when you're right at the fatigue barrier. From what I read of DC you use your 8RM for something like 11-13 reps rest-paused. Feel free to correct me though.

-casualbb