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Getbig Bodybuilding Boards => Training Q&A => Topic started by: mademan80 on March 03, 2009, 09:40:27 PM
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just wanted to get some feedback and yalls chest workouts...diff.exercise s,number of sets etc.? just looking for some new things to add to my routine for some variety
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just wanted to get some feedback and yalls chest workouts...diff.exercise s,number of sets etc.? just looking for some new things to add to my routine for some variety
bench/incline barbell/decline dumbell/pullover.
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incline dumbbell press..... then bench press..... then crossovers. 3 sets each 10 reps.
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Incline presses bb or db, flys i prefer db, Dips(imo much better then declines), and maybe flat bench.
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pec deck warm up
inc bb 3 warm ups 2 heavy
flat db 2 warm ups 2 heavy
low incline fly 1 warm up 1 heavy
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4 sets heavy flyes
4 sets of weighted dips with little rest between sets
3 Sets Flat dumbbell press
3 Sets incline dumbell press
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incline dumbbell press..... then bench press..... then crossovers. 3 sets each 10 reps.
9 sets.I'm barely warmed up
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then you ain't pushing bro
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then you ain't pushing bro
shiiiiiiiiiiit....your crazy.I could do any 9 sets for chest you want and wouldn't even be sore the next day...unless your 9 sets are supersets or monster sets of like 4-5 different exercises that equal one set.otherwise if I did 9 regular sets... hell I'd be out of the gym in 15 minutes.
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My nine sets take me 45 minutes to complete..... I rest 2 minutes in between each set. I will perform either rest pause or drop sets. Rest pause is killer because you really are pushing until not another rep is possible. I feel like fewer sets has also allowed me to grow quite a bit more than volume. Just my 2 cents though..... different strokes for different folks.
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My nine sets take me 45 minutes to complete..... I rest 2 minutes in between each set. I will perform either rest pause or drop sets. Rest pause is killer because you really are pushing until not another rep is possible. I feel like fewer sets has also allowed me to grow quite a bit more than volume. Just my 2 cents though..... different stroked for different folks.
yep I agree people respond differently.no way my body would respond to 9 sets.and theres no way I could drag out 9 sets for 45min.just me though.I incorporate drop sets and super sets in my workouts just not every workout.Like you said different strokes.I got a little more than 15 years training experience so I know what works for me.
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excellent point..... if it ain't broke don't fix it...... keep pumping my man!
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shiiiiiiiiiiit....your crazy.I could do any 9 sets for chest you want and wouldn't even be sore the next day...unless your 9 sets are supersets or monster sets of like 4-5 different exercises that equal one set.otherwise if I did 9 regular sets... hell I'd be out of the gym in 15 minutes.
9 sets excluding warmups is more than enough for *anyone*, if you bring it every damn set as per the following definition..i'm talking about each set brought to positive failure, then sometimes going in to negative failure. I used to waste time with high volume so i know this from experience.
Doing more than 9 sets you're essentially coasting by doing endurance work, even though you don't think so. Which is very good for precontest refinement and cutting: those extra sets have nothing to do with size. You hit a muscle with 9 hard sets as i've described and the muscle's wasted, trying to do additional sets at that point is spinning your wheels. The main reason some do more volume is because it appeals to them mentally or they're convinced it's the only way. The mental aspect is the main reason something like HIT is not popular if it's practiced as it should be, with a training partner. It's not the physical results that are so different, it's the emotional approach to training..
I agree though, that if it ain't broke, no need to fix it based on the above about the phychological appeal for some.
There's no reason either to take 2 minutes between sets, that's just another approach. Someone can just as easily do 9 intense sets with less rest, call it a day and get good results.
Best chest workout: any 2 or 3 effective chest exercises that hit different areas, done in superset or triset fashion. Presses, dips, flys for example.
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I alternate these 2
1. Flat Dumbell Press
2. Incline Barbell Press
3. Smith Machine Press to clavicles
4. Flat Cable Flies
then maybe some Dips a set or 2
1. Incline Dumbell Press
2. Flat Barbell Press
3. Incline Cable Flies
4. Standing Cable Flies
then maybe some Dips a set or 2
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I've gone back to the good old flat barbell bench press recently. I do those first, followed by flat flyes, then incline barbell presses and cable crossovers to finish. My chest workouts vary more than any other bodypart I train.
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barbell flat bench, db incline press, flat db or machine flyes.
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so it looks like most of you stick to 4-5 movements...i agree that 9 sets just isnt enough for chest...my chest wouldnt even be sore either....
my routine changes every 4-5 weeks or so:
flat bb
incline bb
db flys 2 sets flat 2 sets incline
cable crossovers
i like to throw some dips in there every once in a while
i like to use the smith machine for incline
and like i said it changes alternate db presses with bb and decline every two weeks or so db and bb
i like the plate loaded hammer strength machine too
i usually do 3-4 sets for each depending on how im feeling that day
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so it looks like most of you stick to 4-5 movements...i agree that 9 sets just isnt enough for chest...my chest wouldnt even be sore either....
my routine changes every 4-5 weeks or so:
flat bb
incline bb
db flys 2 sets flat 2 sets incline
cable crossovers
i like to throw some dips in there every once in a while
i like to use the smith machine for incline
and like i said it changes alternate db presses with bb and decline every two weeks or so db and bb
i like the plate loaded hammer strength machine too
i usually do 3-4 sets for each depending on how im feeling that day
my chest gets so sore from 9 sets that it hurts to touch it. ::)
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...i agree that 9 sets just isnt enough for chest...
I can get my chest sore from 9 sets or even half that, because the intensity of every set is higher & because i know which exercies really work vs. just doing the standard exercises and going thru the motions.
If 9 sets isn't enough, it's because you're really not pushing it as hard as you think you are. It's a matter of taste, if you get right to work from square one the muscle's quickly fatigued, nothing left in the tank. If you don't work as hard each set, of course you can prolong the workout and do more sets.
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I can get my chest sore from 9 sets or even half that, because the intensity of every set is higher & because i know which exercies really work vs. just doing the standard exercises and going thru the motions.
If 9 sets isn't enough, it's because you're really not pushing it as hard as you think you are. It's a matter of taste, if you get right to work from square one the muscle's quickly fatigued, nothing left in the tank. If you don't work as hard each set, of course you can prolong the workout and do more sets.
so you don't think different things work for different people?does any of theses things factor in?Age?genetics?training experience?Body type?Drugs/supplements used?.....I mean seriously.theres to many individual factors to make a blanket statement like "If 9 sets isn't enough then your not pushing hard enough".I love the people that act like there ways the only way.
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so you don't think different things work for different people?does any of theses
Yes, different angles require different exercises therefore up to 9 sets will cover everything. I only used the idea of less sets to say that you can hit the muscle pretty well with even less.
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"V" bar dips, doing GVT (10X10's). Even 8X8's can work well. Second choice are Benches with the 3 hand positions. Extra wide ( bar lowered to the upper chest/neck area), medium (little wider than shoulders, hitting mid/lower pec's) and close grip (about 12"s or less.....lower rib box). 2 to 3 sets, no more, for each position. Now go home, in either program your pec's should be getting some serious attention. Good Luck.
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barbell flat bench, db incline press, flat db or machine flyes.
People seem to knock it but I don't see myself giving up barbell flat bench anytime soon.
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People seem to knock it but I don't see myself giving up barbell flat bench anytime soon.
exactly.
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People seem to knock it but I don't see myself giving up barbell flat bench anytime soon.
A fabulous exercise - I went about five years without doing them up until about six months ago when I started doing them again. Knocked out 6 reps with 340 on the bar last week and I aim to beat that today in about half an hour when I head off to the gym for my Thursday chest and biceps workout.
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exactly.
Great exercise for mass. That and Incline barbell press. Can't really go wrong with a press as long as it's heavy(relative)
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People seem to knock it but I don't see myself giving up barbell flat bench anytime soon.
it really can kill your shoulders
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it really can kill your shoulders
They get sore sometimes but I never have hurt them from benching.
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A fabulous exercise - I went about five years without doing them up until about six months ago when I started doing them again. Knocked out 6 reps with 340 on the bar last week and I aim to beat that today in about half an hour when I head off to the gym for my Thursday chest and biceps workout.
340 for 6 is excellent! Especially considering you haven't performed benches in a while...... I also stayed away from that exercise for quite some time and then came back to them and I find them to be very effective. I have learned to arch my chest, whereas in the past, I didn't arch enough and my delts and tris received most of the focus....... all in all, a damn good exercise..... It was a favorite or the great Serge Nubret...... his chest was near the top. IMHO
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i've always considered the extra shoulder work from benches to be an added bonus, if you pull your shoulder blades back and push up your chest your chest should recieve the brunt of the workload anyway.
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it really can kill your shoulders
No doubt; it depends on the individual, some never get any pain others do. I think DB presses could be better because it's still hitting the same area but allows freer ROM that's easier on the shoulders, plus there's more room to vary the grip.
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9 sets excluding warmups is more than enough for *anyone*, if you bring it every damn set as per the following definition..i'm talking about each set brought to positive failure, then sometimes going in to negative failure. I used to waste time with high volume so i know this from experience.
Doing more than 9 sets you're essentially coasting by doing endurance work, even though you don't think so. Which is very good for precontest refinement and cutting: those extra sets have nothing to do with size. You hit a muscle with 9 hard sets as i've described and the muscle's wasted, trying to do additional sets at that point is spinning your wheels. The main reason some do more volume is because it appeals to them mentally or they're convinced it's the only way. The mental aspect is the main reason something like HIT is not popular if it's practiced as it should be, with a training partner. It's not the physical results that are so different, it's the emotional approach to training..
I agree though, that if it ain't broke, no need to fix it based on the above about the phychological appeal for some.
There's no reason either to take 2 minutes between sets, that's just another approach. Someone can just as easily do 9 intense sets with less rest, call it a day and get good results.
Best chest workout: any 2 or 3 effective chest exercises that hit different areas, done in superset or triset fashion. Presses, dips, flys for example.
Totally agree!
Buddy and I are on another blast of DC training, as we rotate incline db bench, hammer incline and incline bb. After an intense rest pause set b/w 10/15 total reps and then going into the extreme chest stretch for 60 seconds my chest is crushed for a few days. Only from 3 mini sets into one main set but we going very intense over these 3 mini sets.
I used to be a volume lifter as well. Ever since the switch to low volume and using intensity principles as in DC, negatives, static’s, and extreme stretching. I am the biggest and strongest I have ever been. Personally I felt I was wasting my time doing volume! Yeah I did a few compound lifts and then ended with some iso lifts with light weights. What was the purpose of those lifts, I was using lighter weights on those iso lifts. Yeah I got a pump but WTF was that doing to me. Nothing really. Why not hit a heavy compound movement with all out intensity and then repeat a few days later? bottom line Like what some folks said, everybody is different! I have tried both and found this current system to work better for me!
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Why not hit a heavy compound movement with all out intensity and then repeat a few days later?
The only thing i'd add is that you can use any exericse isolation or compound and get good results, regardless of what any program says.
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O'Yeah I agree with that, I won't disagree!
After this routine, going to bump the volume up a tad with one ISO lift per bodypart, depending on the bodypart.
The only thing i'd add is that you can use any exericse isolation or compound and get good results, regardless of what any program says.
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Totally agree!
Buddy and I are on another blast of DC training, as we rotate incline db bench, hammer incline and incline bb. After an intense rest pause set b/w 10/15 total reps and then going into the extreme chest stretch for 60 seconds my chest is crushed for a few days. Only from 3 mini sets into one main set but we going very intense over these 3 mini sets.
I used to be a volume lifter as well. Ever since the switch to low volume and using intensity principles as in DC, negatives, static’s, and extreme stretching. I am the biggest and strongest I have ever been. Personally I felt I was wasting my time doing volume! Yeah I did a few compound lifts and then ended with some iso lifts with light weights. What was the purpose of those lifts, I was using lighter weights on those iso lifts. Yeah I got a pump but WTF was that doing to me. Nothing really. Why not hit a heavy compound movement with all out intensity and then repeat a few days later? bottom line Like what some folks said, everybody is different! I have tried both and found this current system to work better for me!
ya once you go that low volume route, your like what the fuck was i doing all those years wasting my time with set after set.
youll see when you add 50 pounds to your hammer incline how much your chest will grow.. youll quickly see why volume sucks.
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i've always considered the extra shoulder work from benches to be an added bonus, if you pull your shoulder blades back and push up your chest your chest should recieve the brunt of the workload anyway.
x2
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ya once you go that low volume route, your like what the fuck was i doing all those years wasting my time with set after set.
No offense to volume pumpers, but i do believe that the biggest reason they stay with it is that's it's not as hard or intense, they essentially spread the same work over more sets and stay in a nice comfortable groove without taking it to another level. To me, someone who loves training has no problem upping the intensity and in fact welcomes it-actually makes the workouts better and more mentally involving.
True HIT is the extreme of minimum sets, and it's understandible that most including moi don't like it-essentially you have to do extremely gruelling, extended sets into negative territory, with a training partner obligatory to do so, to make it work. That's too much for most, for good reason.
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I have found out, LOL
bigger and stronger then ever. pushing more weight and adding each week on most lifts.
I am enjoying it
ya once you go that low volume route, your like what the fuck was i doing all those years wasting my time with set after set.
youll see when you add 50 pounds to your hammer incline how much your chest will grow.. youll quickly see why volume sucks.
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squats
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I believe the majority of us have just been brainwashed with the volume thing from the various muscle mags over the years and copying what the majority of the pro;s or elite athletes are doing. Bottom line, I just think folks are hesitant to change or try something new since it’s not the norm I guess. Hell I know I was, LOL. I did change and I have finally started seeing results again
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I believe the majority of us have just been brainwashed with the volume thing from the various muscle mags over the years
Ya i believe that. One guy's routine i saw in a mag a couple of years ago caught my eye, and he had an impressive physique. He was doing exactly 2 sets per exercise excluding warmups.
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Shrugs 3 x 10-20 reps (warms upper shoulder girdle & rotators)
Incline dumbbell
warmup feel sets
x12
x5
x2
x1
Main working sets
2 sets x 6 to 8 reps
Incline Barbell press
1 feel set x 4 reps
2 sets x 6 to 8 reps
Weighted Dips
1 feel set x BW 6 reps
1 weighted set 6-15 reps
Machine press
2 all out sets 6-8 reps
7 working sets total ;)
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BB CURLS
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Super Natural gives a good example of what some (not all, by all means) of Pro's and top BB'ers ( seen in SoCal) do. At times they will do more light warm-up sets than main sets done with serious intent. Usually between 4 to 6 sets per body part of the heavier work. Those lighter warm-up sets tend to bring a lot of blood into the muscle area before the serious stuff, which may be part of the complete process for growth. More blood, more muscle as the old saying goes. Good Luck.
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This week i'll be doing:
Incline DB Press
Machine Press
Dips
Cable Flyes
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you guys say go HEAVY a lot in regards to press movements..incline,flat,etc.....that would mean heavy to the individual correct? your heavy may be 300lbs while someone elses may be 200 lbs? so just do what feels heavy to you to get gains from it?
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3 sets DB inclines
3 sets BB presses to the neck
3 sets weighted dips
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you guys say go HEAVY a lot in regards to press movements..incline,flat,etc.....that would mean heavy to the individual correct? your heavy may be 300lbs while someone elses may be 200 lbs? so just do what feels heavy to you to get gains from it?
Use the most weight that can be done in the 6-12 rep range.
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I've always liked one of Arnold's, Bench/Incline/Flyes/Dips/Pullovers. Although I consider Pullovers more of a back exercise, but it depends how you work it and feel it. Lately I have been doing Bench/Incline Dumbell/Dips/Incline Flyes/Pushups. I usually do modified supersets of Chest and Back, so Pullovers would be a good ending exercise to tie it together.
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incline dumbell
flat dumbell
hammer strength incline
hammer strength flat
flyes incline
cable crossovers (if u have a decent amount of chest mass
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incline dumbell
flat dumbell
hammer strength incline
hammer strength flat
flyes incline
cable crossovers (if u have a decent amount of chest mass
Way too much overlap and volume for one workout. Any gains are made despite, not because of this.
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Way too much overlap and volume for one workout. Any gains are made despite, not because of this.
what do you attribute to someone's workout looking similar to that and having a great chest.Yea let me guess genetics.or it would be an even better chest if they did the workouts you prescribe to. :-\
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bb bench press
incline db press
dips
flyes
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what do you attribute to someone's workout looking similar to that and having a great chest.Yea let me guess genetics.or it would be an even better chest if they did the workouts you prescribe to. :-\
The onus is on you to produce detailed proof of someone with a great chest using something like this workout. Not that common.
My "prescribed" workouts reflect also the workouts i've read on many of the top guys over the years as well as my own experiences over the decades.
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When I actually worked out, It was Flat Bench, Incline Bench, dumbell flyes (flat or inclined), then Superset Pec Dec and Dips. The last exercise gave a huge pump.
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The onus is on you to produce detailed proof of someone with a great chest using something like this workout. Not that common.
My "prescribed" workouts reflect also the workouts i've read on many of the top guys over the years as well as my own experiences over the decades.
Look no further than Arnold Schwarzenegger.A volume man With arguably the best chest ever.
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Look no further than Arnold Schwarzenegger.A volume man With arguably the best chest ever.
First of all his routines didn't have the overlap i mentioned.
Also most aren't aware that his volume and frequency decreased during size-building off-seasons. Just like other guys like Oliva; less sets, less frequency, higher weights when building size. Still did volume but not to the extent he's known for.
The higher volume workouts he's known for were precontest cutting routines for refinement, not for size.
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Use the most weight that can be done in the 6-12 rep range.
thanx bro...i like to stay b/t the 8-12 rep range...i dont feel like im doing enough if i go lower than 8
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Way too much overlap and volume for one workout. Any gains are made despite, not because of this.
I dunno pump this worked for me...
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I dunno pump this worked for me...
I know mes, but as i said before we'll never know whether half of that would've worked just as well.
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i have tried to do less...
but for me in regard to chest
... volume all day ... if i do less... feels life ive done nothing
makes it dense and big.... and with even striations when tensed.. maybe the volumn helps with cuts as i dont do cardio or diet i dunno... but it works for me
i'll throw up some recent proper pics soon
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i have tried to do less...
but for me in regard to chest
... volume all day ... if i do less... feels life ive done nothing
makes it dense and big.... and with even striations when tensed.. maybe the volumn helps with cuts as i dont do cardio or diet i dunno... but it works for me
i'll throw up some recent proper pics soon
What i'm reading is that the volume:
-Helps with cuts and refinement - as i've said and agree with.
-Helps psychologically, because you've believed in it a long time.
Neither of those means it's better for size. Also and as i've said before, with less volume there should be a little more intensity per set, which should make the muscles feel close to the same post-workout.
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i have tried doin less before.. didnt do a thing for me...
i built my chest with
volumn volumn volumn
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i have tried doin less before.. didnt do a thing for me...
No offense man but i don't find you credible. The idea of less volume was only proposed a short time ago, which means you really didn't give it a serious shot. You really didn't and now i don't believe you. Face it you've got a big-time bias in favor of what you already like-that's the reality.
Me, i've been there done it both with volume and without. What i'm absolutely sure of is that the muscles are just as sore now as when i was wasting time with more work than was necessary. The results are just as good now, probably better.
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No offense man but i don't find you credible. The idea of less volume was only proposed a short time ago, which means you really didn't give it a serious chance in terms of time. Face it you've got a big-time bias in favor of what you already like-that's the reality.
Me, i've been there done it both with volume and without. What i'm absolutely sure of is that the muscles are just as sore now as when i was wasting time with more work than was necessary. The results are just as good now, probably better.
oh you bitch ass guy...why you delete my request for a picture. im just trying to see how your crediblity is on the training board you bitch ass punk ass guy
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oh you bitch ass guy...why you delete my request for a picture. im just trying to see how your crediblity is on the training board you bitch ass punk ass guy
Major pumpster obsession lol i'm in your head big-time, calm down. Stick to contributing training info, assuming you train kid.
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personally speaking.......
9 working sets (ten tops)
3 flat/3 incline/3 DB incline...maybe 2 or 3 heavy db flys
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personally speaking.......
9 working sets (ten tops)
3 flat/3 incline/3 DB incline...maybe 2 or 3 heavy db flys
That's about perfect if each of those sets is done intensely.
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Major pumpster obsession lol i'm in your head big-time, calm down. Stick to contributing training info, assuming you train kid.
you can check the 100+ photos i put on here and see i train
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you can check the 100+ photos i put on here and see i train
You can't be smart-this is a training forum, what do pics have to do with your training expertise that you're just about to share?
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Dude called me a poser...
Fam..poser...you seen my life..its open as hell. I dont hide shit. You seen my family, training, build..i dont have to pose...i just asked the mod of the training board to post a pic to proove he trains...and you act like a punk bitch..and seriously...what are you gonna teach me
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Dude called me a poser...
Fam..poser...you seen my life..its open as hell. I dont hide shit. You seen my family, training, build..i dont have to pose...i just asked the mod of the training board to post a pic to proove he trains...and you act like a punk bitch..and seriously...what are you gonna teach me
Ya, and you're cool as you've told us...zzzzzzzzzzzzzzzzzzz zzzzzzzzzzzzzz
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No offense man but i don't find you credible. The idea of less volume was only proposed a short time ago, which means you really didn't give it a serious shot. You really didn't and now i don't believe you. Face it you've got a big-time bias in favor of what you already like-that's the reality.
Me, i've been there done it both with volume and without. What i'm absolutely sure of is that the muscles are just as sore now as when i was wasting time with more work than was necessary. The results are just as good now, probably better.
I asked about low volumn training for ARMS... well lower tahn i used to and im still using low volum for arms that seems to be working out at the mo.. les stress on the elbows... also nice and full
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I asked about low volumn training for ARMS... well lower tahn i used to and im still using low volum for arms that seems to be working out at the mo.. les stress on the elbows... also nice and full
There you go, then you can't say it doesn't work then and might want to consider it for other things.
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i hear what ur sayin i dont know about chest... like i said my chest is quite good .. i just tried it for arms becausse like they say u can never have arms that are too big... but im a learner ..so i LISTEN to whetever info is cast my way
ok for legs...
whats your take on legs.. a lot of people say do high reps.. some say low...
what do you think.. and also whats your legroutine...
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Are you ready..thighs are my best area, haven't done squats with serious weight in over 25 years, since the early 80s. All the size was built in the last half of the 70s and they stay big just from cardio.
When i did them, the best results were from box squats, reps 8-12. Not too low on reps because the knees will be susceptible to problems, and moderate reps work best for size. For legs you should also sometimes try higher reps and see what that does for you, 15-30 for example. Try both and decide. About 2 minutes between sets. Warmup of 3-5 minutes before all this is key, including stationary bike if possible.
Then add leg press after squats, then some leg curls for hams. 4-5 sets per exercise. I did leg extensions for years and in hindsight don't believe they were worth the effort, just as i say now that less volume's effective in general.
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Are you ready..thighs are my best area, haven't done squats with serious weight in over 25 years, since the early 80s. All the size was built in the last half of the 70s and they stay big just from cardio.
When i did them, the best results were from box squats, reps 8-12. Not too low on reps because the knees will be susceptible to problems, and moderate reps work best for size. For legs you should also sometimes try higher reps and see what that does for you, 15-30 for example. Try both and decide. About 2 minutes between sets. Warmup of 3-5 minutes before all this is key, including stationary bike if possible.
Then add leg press after squats, then some leg curls for hams. 4-5 sets per exercise. I did leg extensions for years and in hindsight don't believe they were worth the effort, just as i say now that less volume's effective in general.
pumpster what would you recommend me doing for my legs? i squated atg but due to a knee problem now i cant go DEEP, maybe a BIT below parallel....i tried squats from parallel and not locking on top and it seemed good.
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pumpster what would you recommend me doing for my legs? i squated atg but due to a knee problem now i cant go DEEP, maybe a BIT below parallel....i tried squats from parallel and not locking on top and it seemed good.
You have your answer then, do those partials which i believe are as good as anything. With any potential for injury, the importance of good bike/light squat warmup is increased futher, or do leg work right after cardio. Any hint of injury would also lead me to suggest a little higher on the reps, something like 10-15 min. per set as a beginning point, go higher than that if there's any pain. Then add in the other exercises i mentioned after squats.
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Monday: Bench Press
Week 1- 2 sets x10 reps
Week 2 -2x10
Week 3 - 2x8
Week 4 - 2x8
Week 5 - 2x5
Week 6 - 2x5
Week 7 - 2x5
Week 8 - 2x3
Week 9 - 2x3
Week 10- 2x2
Week 11- 2x2
Week 12- 1x1
Week 13- Meet or Max
Week 14 REST
Week 15 Start over.
Monday: 3 sets Triceps pushdowns
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Friday: Bench Press
2 worksets 40% less then Monday
Incline Dummbell press 2x10
Tricep pushdowns 2x10
I stop doing Fridays workout after week 6
As you can tell I love the K.I.S.S method ;)
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No offense man but i don't find you credible. The idea of less volume was only proposed a short time ago, which means you really didn't give it a serious shot. You really didn't and now i don't believe you. Face it you've got a big-time bias in favor of what you already like-that's the reality.
Me, i've been there done it both with volume and without. What i'm absolutely sure of is that the muscles are just as sore now as when i was wasting time with more work than was necessary. The results are just as good now, probably better.
Have you posted your routine here? Split, frequency, exercises/sets/reps, etc.
If not, could you? Cardio, too. I like your approach, pumpster.
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last couple chest workouts ive been doing very heavy dumbell press and its ben working great