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I have a problem with putting on mass in my chest when I lift. This is bad for me because I am into playing golf and this tends to hurt my flexibility. How many sets and reps would you recommend when lifting with the upper body to gain strength without putting on mass?
If I were a golfer, which I am(just started), I would be lifting less weight when working out my chest and focusing more on balance . Example-do a chest press with dumbbells(lighter than you usually do) laying on a airball. You want to develop your core stability and lifting with balance tools will help accomplish this goal. As for sets and reps...stay away from heavy load with 1-4 reps...that will just build muscle quickly. More reps with 2-3 sets for each exercise will work the muscle with building too much.