ya ive been doing 3 sets for chest i might up it to four and do 1 less exercise i just need to hit decline and inc and flat and i would like do do flys dips and that hammer press i guess ill rotate between the last every 2 weeks

If you need anything more than 2-3 lifts to work your chest, then you're doing it all wrong. Hell, you don't need more than 2-3 lifts for any muscle group.

ya i just like doing chest i guess you can say.. whenever i dont do decline my chest looks uneven cause of my arm being injured. i feel like it really works the bottom of my chest but it could just be in my mind prob is

ok, guess it is it might be the ******* cause my arm wont straighten all the way due to an injurt maybe thats why it might not be fully devolopedor maybe because i only have been lifting for about 6 months now

Originally Posted by ClearSin

Eh. I guess this depends. I can do a flat, and incline, and then flys for both and that is 4 exercises, but I like to incorporate a pullover at the end, which doesn't exactly isolate chest.

I'd rather pull back a little and train each large group 2x/week.

hmm wouldnt that be too much for not on cycle tho

wen i was doing back twice a week i really liked how it was growing tho i split thickness with chest then 5 days later id do width

Originally Posted by ClearSin

I tried this and found I could not recover anywhere near as quickly. Did this for about 8-10 weeks and wound up with lower weights and extreme soreness, despite my lowered volume.

I think it is very individual, as I train basically 2 on 1 off, so I hit each muscle group every 5 days pending recovery.

That depends how you organize your training. If you do the same shit over and over, then of course you will stagnate. I rotate my routine practically every week to avoid stagnation.

bump

You need to keep it simple. If you can Incline Decline and Flat Bench in one day...you are not benching enough weight. Pick the variation you are the strongest in (Declines for me) and work that one harder. You can only get so much growth from all those reps, then you just start working endurance. No one can copy another's routine verbatim, but I suggest trying something simple like this:
.
Warmup cardio 10mins- Involve the arms either elliptical with arm attachements of just do some jumping jacks. I like to Speed Bag for a few mins but most gyms won't have one.
.
Decline BB- I dont have a spotter on most days, so declines are the easiest for me to rack if I fail.
10 x135
8 x 185
8 x 225
6 x 250
4 x 275
4 x 275
4 x 275
.
Low Incline DBs: I like one click above flat on an adjustable bench. Make sure to get the stretch at the bottom but don't let elbows travel too far past the back of the bench.
6 x 110
6 x 110
6 x 110
.
Peck Deck Fly: Slow & strict, I think DBs allow you to rest at the point where the most beneficial contraction occurs (the squeeze)
10 x 100
10 x 100
10 x 100
.
A total of 7 Work sets. Peck flyes are just for the stretch and to flush some blood thru pecs. Press enough weight and your Triceps will grow in tandem with chest. I rarely work direct arms and don't think it ever hurt my physique. Getting lean defines you not high rep work.

ok today i did like 5 exercises flat bench db 4 sets pyrmidding up then same with incline then dips 3 setstill failure then decline hammer press finished with cables. 3 sets

Failure is a good time to stop. If you can Decline after dipping to failure...you have reached failure
.
.
Getting warmer, just lose the declines and the cable bullshit at the end. Work harder with the 2nd major and then dip to failure. Then go home.

Everything is individual. Even some body parts are individual in reps and sets. You are going to have to stop listening to everyone and just experiment and see for yourself what your body responds to. One thing for sure is that what ever you decide to do you need to have your diet in line and you need to train with intensity. We can all tell you what works for us or what we like and chances are it may work for you, but it also could fail. Some of the people already commented that they don't do more than 3 exercise and others more. I normally do any where from 5-7 exercises and my strength is still going up. I am not over training, but this may make you over train.

This may not be what you wanted to ear, but it is the truth. Some things you just have to try and even fail at to get what is right. I know that sucks, but most good bodybuilders will tell you they have gone through it.

Ya i no everybody is different which is what i have to soak in and learn. I do train with intensity were the past month or so i have been seeing black spots in the gym after lifts. idk what this is from but i feel like im gonna puke/pass out.

just guessing but the black spots and fatigue after lifts are probably from an orthostatic intolerance. lifting heavy, then standing or stretching will cause frequent vascular changes in the brain. it used to happen to me alot. it slowly went away and i havent encountered it in a few yrs. iirc it seemed like the more i flooded myself with water, the better i would was. i would imagine that some stims or preworkouts could make this worse too.

yup lol i just m now cycling off like 2 months of stims going to hemovol

I like really high volume. I usually go with 3 - 4 exercises per muscle group; 6 - 12 sets per exercise; and any range of reps to accomplish my target goals but I like to use a high rep sets for the most part usually 20 - 50 rep sets. Of course this is only when I'm cycling. When I'm off cycle I do 3 - 4 exercises per muscle group; 3 - 7 sets exercise; and 3 - 8 rep sets.