Rusty Jeffers posted a message to the forum of Bodybuilding.com in response to a question about workouts for chest:
"......... As far as reps and your chest go, you have to really rep it out. You need to really get a great pump and the only way to do that is large amounts of reps. Go for 15's keep going if you can get to 20 reps, up the weight, do more sets. The only way to know if you are getting enough is if you get a great pump and a great workout. If you are done with chest and could probably do it again, you are wayyyyy off the mark. If you can't lift another weight, you probably exhausted the muscle. Start with a basic move like bench do 4-6 sets, do approx 15-20 reps for the first, then 15 for the second, add weight until your last set you can do only 10...THEN move to flys or other moves. You have to start with a compound movement, then flyes from there. If you have weak shoulders you have to train them to get them strong. No one is born with strong shoulders. You can do dips, just start slow, use your feet to assist you if you truly can't do your bodyweight and keep hammering at it till you can, then add weight if possible, which may or may not be for a while. Women take a longer time to be able to do this, but after about 3-5 months, they can do their own bodyweight for reps, then add a 15 lb dumbbell. So I know you can do it as well, then your chest will respond. Don't do less than 10 reps in anything for a while, keep upping your weight each set till you go down to 10 reps. BEST yet, don't count your reps and just beat yourself up and see how that works. Counting limits people somewhat because they stop when they get to a "number".......... "
And Rusty supplemented in another post that:
"You will grow from the extra stress on the muscle and if you don't eat enough protein you will lose bodyfat BUT you won't necessarily grow near as much, increase your protein intake and eat more often at least 5-6 times a day. Each meal has protein BTW you WILL grow. Stay away from the damn cables, use free weights. You will NOT grow from cables."
"......... As far as reps and your chest go, you have to really rep it out. You need to really get a great pump and the only way to do that is large amounts of reps. Go for 15's keep going if you can get to 20 reps, up the weight, do more sets. The only way to know if you are getting enough is if you get a great pump and a great workout. If you are done with chest and could probably do it again, you are wayyyyy off the mark. If you can't lift another weight, you probably exhausted the muscle. Start with a basic move like bench do 4-6 sets, do approx 15-20 reps for the first, then 15 for the second, add weight until your last set you can do only 10...THEN move to flys or other moves. You have to start with a compound movement, then flyes from there. If you have weak shoulders you have to train them to get them strong. No one is born with strong shoulders. You can do dips, just start slow, use your feet to assist you if you truly can't do your bodyweight and keep hammering at it till you can, then add weight if possible, which may or may not be for a while. Women take a longer time to be able to do this, but after about 3-5 months, they can do their own bodyweight for reps, then add a 15 lb dumbbell. So I know you can do it as well, then your chest will respond. Don't do less than 10 reps in anything for a while, keep upping your weight each set till you go down to 10 reps. BEST yet, don't count your reps and just beat yourself up and see how that works. Counting limits people somewhat because they stop when they get to a "number".......... "
And Rusty supplemented in another post that:
"You will grow from the extra stress on the muscle and if you don't eat enough protein you will lose bodyfat BUT you won't necessarily grow near as much, increase your protein intake and eat more often at least 5-6 times a day. Each meal has protein BTW you WILL grow. Stay away from the damn cables, use free weights. You will NOT grow from cables."
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