Weight Training
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| I have a friend who, the other day, did 30 sets of chest. I told him it was too much, but he did not want to listen. If you could send me something to tell him what that does to him, I'll appreciate it.
Thank you,
Joe
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I have a bench press at my house and I like to do it for a while after school.(age 17, junior, max 255). I do about 18 sets increasing weight and lowering reps every 3 sets. The only effect it had on me is that my chest is in good shape and it got me big and strong fast.
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The biggest I ever got was doing 20 sets per bodypart, 5 days per week, working each bodypart approximately 2x per week. My bodyweight went from about 175 to a more muscular 210 in about 4 mos. I was 100% natural. The routine I used was based on 1 out of Arnolds encyclopedia of bodybuilding. Prior to this routine I had tried all that 1 set, high intensity crap. My only results were burned out nerves. The point of all this is that the more work you can do, the better your results; so if your friends 30 set chest workout works for him, don't criticize him-join him!
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30 reps is way to much for your friend to be doing. There is an easier way and a faster way than doing the same exercise with 30 sets.If he would use different variations it would produce muscle mass faster. Example: 5 sets of incline, 5 sets of bench, 5 sets of dips, and 5 sets of flyes. That is only 20 reps and it is working different areas for faster muscle build.
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I used to do 33 sets of chest several times a week. I did 3 sets of nearly every exercise I could think of. The only thing I got out of this routine was a nicely toned bird chest and a hatred of every 2 hour work-out I made myself do. I couldn't figure out why I wasn't growing. But, after talking to some of the body builders at the gym, I realized that I was severely over training myself. I cut it down to 12-15 sets per workout, once or twice a week and began to pack on mass like never before. With the workouts being much shorter, I quit dreading going to the gym and leaving feeling dead. If you over train, you actually destroy your muscle instead of building it.
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| What's wrong with you people? Sets are not the same as reps. Reps stand for repetitions. It's how many reps you do in a set, they're not the same thing. This is regarding response #3: I think you have your sets and reps mixed up. 5 sets of this, 5 sets of that and 5 sets of this and 5 sets of that do not add up to 20 reps they add up to 20 sets. Sorry for complaining, but before you give advice understand it first.
Old School
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| First of all, I'd just like to say that 30 sets of bench press is way too much. There is such a thing as too much, and as a sophomore (max out bench 325 pounds) in high school do:
1 set of warm up of 30% of max out of 3-6 reps
2 sets of 40% of max out of 12 reps
2 sets of 55% of max out of 12 reps
1 sets of 75% of max out of 8 reps
2 sets of 95% of max out of 3-5 reps
Then: 3 sets of 30% of max out of 10 reps to failure of each sets.
This workout is very grueling and hard. I admit that this workout is not easy, but this should bring your max outs up within 2 1\2 weeks. What lifting does for the body is that it tears down the muscles only to rebuild them bigger with a lot of rest. That's why people feel sore after they lift. I suggest that you do this chest exercise for my suggested time (2 1\2 weeks) and I have faith that you will grow in size.
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Has your friend ever heard of "over training"? If not, he will discover its pitfalls very soon.
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