at 55y/o I am not interested in increasing my chest but wish to remain toned. what would be the best chest exercises,number of sets ,reps. I have weight trained most of my life and havie been currenrtly training 3-4 times/week.Thanks Ronnie

I have found alternating reps and continually challenging the muscles. While the majority of my workouts have powerlifting as its base, depending on the workout plans, I will finish off the workout with a blast of max reps attempting to reach 20. If I don't make 20, that's a good weight, for example, last night I used the decline bench (machine), I got 18.5, 17. The weight I used, I felt that was good enough. All other lifts were 3's and 5's.

Keeping tone:

At any time I will walk in the gym, then decide it is a higher rep, more intense, less rest, superset day. This is where a heart rate monitor can come in very handy, or you can do a 15 sec count. I don't use a time factor, but either 60% or 70% of my max heart rate and sometimes, I'll go even if it is 80%. It is nearly impossible for me to do squats in this type of tempo as I am not quite in condition for that pace.

Weight is moderate and rep range 10-12. It usually ends up being a drop set because I have not quite recovered to make 12 reps on the next set. I end up blasting 24 working exercises in less than 35 minutes.