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This entirely depends on what is your goal? is it size? is it strength? How advanced you are? You would be better off training muscle groups twice a week and split this volume into two, for best muscle growth you need about 40-90 repetitions per muscle per session x2 week. You are hitting double the amount in one session and then don't train those muscle ...


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Berin's answer is spot on for reps and sets. Just offering a bodyweight alternative in case it's of interest. Straight Bar Dips activate your chest muscles more than push-ups and are a lot more challenging. Progressing them to slow muscle-ups, will build an incredibly strong chest. If these are too challenging, then try Parallel Bar Dips until you've got ...


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The solution was to introduce resistance bands on post-fatigue. The weights are already moderate, and more weight isn't the answer. Cables and weights, and hitting different angles are fantastic, and the results show, but using strong resistance bands in place of cable-crossovers increases the resistance right near the end of the adduction. Holding ...


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If you're talking about a flat bench press, and if you were to follow something like the Madcow 5x5 linear weekly program: You will gain ~5 pounds a week. You have 45 pounds to gain. It will take you 9 weeks. This is predicated that you aren't over trained, you don't have any injuries, you eat and rest well, and you follow the program properly. I'd give ...


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My suggestions would be: Try using a normal bench press bench (non smith machine) for normal, incline, and decline bench press. Get a spotter and do high weights with low reps or even do some one-rep maxs


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I would not recommend doing flies, as they can present unnecessary risk to your shoulders by overstretching the tendons in the bottom position. The best chest developer I've had to date has been dumbbell bench work at different angles. It beats out barbell work for that purpose hands down. I'd approach it like this: Dumbbell flat bench: for general mass ...



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