How many sets of chest/triceps exercise should be done?
I am starting to work out my chest and triceps. How many sets of each should be done in a single work out session? Is flat bench, incline bench, fly’s, and triceps pull down sufficient?
4 sets of 10, if you are moving up in weight you can do 4 sets of 8
there is no one set number to do, the more weight the fewer reps verses lower weight would be more reps, to build bulk muscles you obviously want to do heavy weights and low reps
however you do it make sure to do it slow, less weight done slowly can work your muscles better and keep you from getting hurt, plus its easier on you tendons
What is the best exercise to get more muscle tone and/or chest tone?
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October 7th, 2009 at 6:37 pm
4 sets of 10, if you are moving up in weight you can do 4 sets of 8
there is no one set number to do, the more weight the fewer reps verses lower weight would be more reps, to build bulk muscles you obviously want to do heavy weights and low reps
however you do it make sure to do it slow, less weight done slowly can work your muscles better and keep you from getting hurt, plus its easier on you tendons
References :
I have a personal trainer, his whole thing is slow, when done properly its amazing how little weight it actually takes to build muscle, you don’t want to throw the weights around either, you want the muscle fully engaged though the entire movement
October 7th, 2009 at 6:50 pm
Hello Jeff, It’s best to start with counting as many as you can do properly in one set. That means to stop the first set when you either: stop breathing, feel like you are compensating by using other muscles than those you’re trying to work or when you’ve reached "significant fatigue"– such as shaking, trembling, etc. It’s much better for you to train the muscles you are working rather than encourage improper movement patterns that come from getting those last few reps in. And, the presses, incline bench, triceps pull down using free weights or cables are all great as they will recruit all of your stabilizing muscle
groups.
References :
http://www.chiromedica.net/Physical-Therapy.html