Change-up on Chest
Currently I’ve been to Microinterval training on my chest once a week. First week 3-4 sets 12-15, second week 3-4 sets 9-11, third week 3-4 sets 6-8, last week 3-4 sets 3-5. Repeat. I’m concerned about strength gain and mostly getting my chest to pop and get rid of the fat around it. I’m wondering if I should stick to this current training or should I change it up to 3-4 sets and a range of 4-6 and just go heavy all the time. I eat clean and do all that, I just want the best results at a faster pace cause this seems like it’s taking awhile to gain see the strength gains.
Because it sounds to me like “strength” is your main concern that you should train most of the time in the 3-5 range using basic movements like bench press, incline press and weighted dips. You should also be doing about 9 work sets per session, hitting chest twice per week. After three weeks of hitting the 3-5 rep range switch to a week of 10-12 reps to help encourage muscle growth and to give the joints and central nervous system a break from the heavy weights.
