Be sure to keep your weekly training volume (the total of your working sets) for chest between 12-16 total reps. If you find out you are performing more than 20 sets per week, there is a very good chance you are doing TOO much and are actually diminishing your bodies ability to build new muscle mass.
12 sets is fine. It's actually towards the lower end of maximum effective volume. 10-20 is the recommended range for hypertrophy. There are caveats. Like if you're training a lot of your sets to failure, you can probably do fewer sets to give yourself more recovery time.
You should do 3–12 sets per muscle per workout and train your muscles at least twice per week. The more often you train your muscles, the fewer sets you need per workout. For example, if you're trying to do 12 sets per muscle per week, you can spread your volume out like this: 6 sets of biceps curls 2x per week.
3-4 sets of 8-12 reps is optimal for building muscle because it allows for sufficient muscle breakdown without extensive recovery time or CNS stress.
Beginners should start with 1-2 exercises, while advanced lifters can do 4-6 exercises per chest session. High-intensity workouts (4 sets of 3-5 reps at 90% 1RM) lead to bigger gains in arm size (5.2%) and bench press strength (14.8%).
Be sure to keep your weekly training volume (the total of your working sets) for chest between 12-16 total reps. If you find out you are performing more than 20 sets per week, there is a very good chance you are doing TOO much and are actually diminishing your bodies ability to build new muscle mass.
The first step to increasing the size of your pecs is to focus on chest exercises. Chest exercises are essential for building muscle mass and increasing the size of your pecs. Examples of chest exercises include bench press, push ups, chest fly, and chest press.
If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps.
Best Rep Range for Muscle Growth
One thing that we do know based on research and decades of anecdotal reports from bodybuilders is that rep ranges of about 8-12 reps per set seem to be the sweet spot for building muscle. Reps of 6 or less also seem to be best for building strength.
Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench. The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift.
The recommended frequency of training your chest is 3-6 times per week. Allowing your chest muscles to rest and recover for 24-48 hours will actually lead to better results than constantly training your chest every day.
Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
If you want to absolutely maximise muscle growth: 30-40 sets would deliver the best results, but it's important to note that above this point isn't for everyone. 10-20 sets would be a more realistic goal.
However, if you incorporate these three steps into your 'chest days' or your chest exercises, you will start seeing your chest become noticeably wider and more defined in just 8-12 weeks.
How many sets and reps should I do for shoulder exercises? Beginners, aim for around two sets of 12-15 reps with two exercises per session. This provides a solid foundation without leaving you too worn out for the next session. For more experienced trainers, 2-3 sets of 8-12 reps with 3-4 exercises per session.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
A great approach is the 40-30-5 method. It's simple. Use an interval timer and program a work duration (set length) of 40 seconds, a rest time of 30 seconds, and 5 intervals (sets).
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.
One of the key factors in muscle growth and strength development is the intensity of the workouts. The 3x12 approach often locks individuals into a specific weight range, potentially neglecting the benefits of training with heavier weights at lower repetitions or lighter weights at higher repetitions.
Chest Workout Sets & Reps
For muscle growth, keep the rep range at 6 to 12 reps for 3 to 4 sets. For strength, you'll want to keep things heavier, performing 2 to 6 reps for 3 to 5 reps (always allowing adequate time for recovery between sets).
Muscle Growth
However, there are diminishing returns beyond approximately 12-20 sets per muscle group per week. The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group.
Although most won't be medically dangerous, a misshaped chest, narrow clavicles or a gap between your pecs can prove to be “bad chest genetics” if you're focused on aesthetics and muscle building.