what is the most efficient rep scheme for someone with an underdeveloped chest?

sum reps > no reps

Just lots of overall volume.

I prefer

15
12
12
10(to failure)

for benching
12
12
12
15(to failure)

for others

Tbh
This is more important than most anything else
However, higher rep ranges (10-15) will help increase volume more-so than others whilst maintaining high metabolic stress and mechanical tension.

8-15 reps

Twice a week

With maybe a recovery/gpp day built in somewhere (high rep push up variations, ect)

this is what im going to start doing i think

i usually do chest/tris on wednesday.. im going to start doing just chest on saturdays as well

Limiting yourself is your first and only problem that I see here.

Hit your chest more and it will grow

(more reps) is how many


You shouldn't limit yourself on sets and reps

Numbers are 90% of average gym goers problems. If you want to grow your chest( which i see you do ) continue to train it. Don't sit there and say "hey i just did my fourth set i'm all done here" when you could do another two or three. You'll recover just as quickly if you have proper rest... hope that instills some sort of ambition to just train harder ?

This post was edited by Duluth on Oct 29 2015 09:51am

numbers are important for tracking your progression

i agree and thats where i lack

my body appears proportionate all around minus my chest. Im definitely going to start going harder on it