How many sets per week to build a large chest? (SCIENCE SAYS...) | BOXROX (2024)

So how many sets per week to build a large chest? That is a good question. Jeff goneAtleenhas us all covered and will help you lift the right amount of volume and weight to optimize your gains.

How many sets per week to build a large chest?

"If you want to build a large chest, you need to know how many sets per week are best to get the job done. In this video I show you how to get the answer to a very individual question by asking yourself 7 specific questions things. The fastest way to get a bigger chest is to know where to start and then make the changes up or down in your weekly totals."

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“The science can be quite confusing when it comes to answering this dilemma. The general consensus is that anywhere from 8 to 32 sets per week for a given muscle group (such as the pecs) is needed to produce gains in muscle size and strength .This is not a very specific answer and is too broad to be useful on its own."

“So the question 'how many sets per week for a larger chest' may not be the right question to ask, at least not the only one."

“Instead, go through these other considerations first.”

Natural or PEDs?

“First you need to decide whether you are trying to do this in a natural or enhanced way. We all know that the biggest benefit of PEDs is their ability to dramatically improve your muscle recovery time. This allows you to train harder for longer without pushing the limits. to exceed your body." ability to recover from the damage done during the workout you just did. While it will take more time and more compliance with all aspects of your training to do it naturally, I can tell you that it is certainly the most rewarding and safest for your long-term health.”

Level of training experience

"Second, take your training experience into account. Beginners are best off starting at the lower end of this range and simply adding additional sets as they assess their ability to recover from the workload."

“The more experienced lifter will typically need more sets to get enough stimulus for gains as their body becomes accustomed to the stress of training. That said, if the strength level becomes significantly high or the techniques become strenuous enough, the required amount, the volume will actually have to decrease.”

How many sets per week to build a large chest? – Training goals

“Third, you need to know your training goals. When it comes to strength, deciding how many sets per week you want to build strength on something like the bench press is actually much easier. This is because volume is determined by your output, which is based on your purpose of strength training. If you can no longer complete sets of 3-6 with sufficient intensity (80-85% of your 1RM) and adequate rest between sets, then you do not need to do more sets for that exercise or muscle group in that workout .

Hypertrophy and subjective exercise measurement

“Fourth, when it comes to hypertrophy training, measuring that effort is a little more subjective. Some will use tools like RPE or RIR, but I feel like a lot of people don't know well enough what this actually means in the real world They often underestimate their effort levels, so these numbers can be misleading. The bottom line is that the closer you train to maximum effort and failure, the fewer sets per week you need to stimulate growth. The further below that threshold you train , the more volume is needed to create change in that muscle.”

How many sets per week to build a large chest? – Age and injury history

"Fifth, your age and injury history also play a role here. Many people make the mistake of thinking that load is the part of training that makes you most susceptible to injury. It's the number of times the load is lifted that it most often leads to injuries." to the chronic inflammatory conditions most associated with exercise. Provided the warm-up is adequate, lower volumes (both in sets and reps) will be better received by your body throughout the week than higher ones.”

How many sets per week to build a large chest? - Have you recovered?

“That relates to the sixth most important point, which is: have you recovered from your last workout? The most important goal is to be ready for your next workout. Every 'next' workout. If your strength decreases or your gains stop comes you'll need to revisit your current volumes and make adjustments to reignite them.

"Finally, the exercises you do mean something. Large compound movements will be more taxing on your body than small single-joint exercises. This has a lot to do with the load the exercise entails. Add to that the presence or absence of intensity techniques and you will have to play with the number of sets you do to match your fatigue."

“There are some examples of how this could fail in terms of your chest workouts and the best way to build a bigger chest in the video.”

Video - How Many Sets Per Week to Build a Big Chest?

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The chest is a broad, flat muscle that forms the front of the human torso. The chest muscles are well developed in humans and this allows us to move our arms and hands freely.

Pectoralis Major (muskel)

The pectoralis major is the most superficial of the three muscles that make up your chest. It comes from your collarbone and sternum and is inserted into your upper arm through your humerus. The pectoralis major pulls the humerus both forward and downward toward the midline of your body (when you are standing).

In addition to its primary function, this muscle also helps stabilize your shoulder joint when, for example, you lift heavy objects or move in a way that requires a lot of arm strength.

Your breasts are important for everyday life because they help you stay upright when you walk, run or jump - activities we all do regularly!

Clavicular head of the pectoralis major muscle

The clavicular head of the pectoralis major muscle is located in the upper part of the chest. It originates from the collarbone and sternum and is inserted into the upper arm. This muscle can be used to move your arms up and out, such as when you do a push-up or swim a butterfly.

Sternal head of the Pectoralis Major muscle

The pectoralis major is a fan-shaped muscle that covers the front of the chest. It originates from the breastbone, ribs, and cartilage of the first seven ribs and inserts into the upper part of your humerus.

This muscle works in two different ways:

• When you breathe in through your nose or mouth, the chest cavity expands, allowing more oxygen to be drawn into your lungs. This helps with breathing and speaking clearly when speaking or singing loudly.
• When you use this muscle to move (push) objects away from your body, it helps prevent damage to soft tissue, such as tendons, from being put under too much pressure by other muscles, such as those in our arms/hands/wrist etc...

Costal head of the pectoralis major muscle

The costal head of the pectoralis major, also called the subclavius, is the most superficial of the three heads. It arises from ribs 3 through 6 and penetrates through the tendon into the top of the linea alba (the midline of the abdominal muscles that lie between your diaphragm and the pubic bone). The thoracodorsal nerve innervates this muscle.

The subclavius ​​pulls your collarbone up and forward when you lift something above your head; it also helps stabilize your shoulder during arm movements.

How many sets per week to build a large chest? Pectoralis Minor (muscle)

The pectoralis minor attaches to the ribs and the tendon becomes part of the rotator cuff. It works by pulling the arm across the chest. If you want to be a firefighter or stuntman and need big pecs, this won't help. Instead, this muscle helps stabilize your shoulder joint when you do push-ups or other exercises that require you to pull your arms back above your head.

How many sets per week to build a large chest? Serratus anterior (muscle)

The serratus anterior muscle is a flat, triangular muscle that runs along the top of the rib cage. It originates from several points along the sides of ribs 1 through 7 and inserts at a point just below the collarbone (clavicle).

The serratus anterior helps you raise your arms and shoulders, rotate them forward and inward, and adduct (pull away from you). An injury to this muscle can cause pain when you try to reach objects above shoulder height or perform other activities that require strength in these movements.

Treatment for serratus anterior injuries usually involves stretching exercises that stabilize your chest muscles during exercise activities, such as lifting heavy objects or reaching overhead. More severe injuries may require physical therapy to rebuild the strength of these muscles before returning to full activity levels.