How many sets per muscle
- Thread starter winneevee
- Start date
shiko24
New member
well I do like 21 sets per muscle group split into working sets per diffrent exercise ie... inlcline press, incline dbell press, seated flies ect. plus 1 burn out at the end hope this helps also I do a pyramid work out foe strenght and stamina ike this
set reps lbs
1 10 185
1 8 205
1 6 225
1 4 245
1 2 265
1 2 265
1 4 245
1 6 225
1 8 205
1 10 185
this helps me out alot if you do this on a regular basis you can add like 5 to 10 pounds every other week well hope this helps
set reps lbs
1 10 185
1 8 205
1 6 225
1 4 245
1 2 265
1 2 265
1 4 245
1 6 225
1 8 205
1 10 185
this helps me out alot if you do this on a regular basis you can add like 5 to 10 pounds every other week well hope this helps
B
basskiller
Guest
I do a rotation with about 5 to 6 different exercises
Start with the first 4 the first week.. second week drop one of those from the previous week and pick up a new one... keep doing it until you come full circle... then do again and again...
Start with the first 4 the first week.. second week drop one of those from the previous week and pick up a new one... keep doing it until you come full circle... then do again and again...
midwtchamp
Banana
I usually go 9 on most body parts 12 on the big parts like back and legs...
W
WeirdAl
Guest
I usually go between 9 and 12, but sometimes almost 16 working sets (not counting any warmup). Usually 3-4 exercises, 3-4 working sets per body part. I usually try and stay in the 6-8 rep range per set and go heavy. I'll rotate exercises too, but usually about every 4 weeks I'll switch things up.
shiko24
New member
Well guy 21 set may seem like a lot but it is what I do I don't feel over trained and yes I do know what it feels like also this is my first cycle and I must be doing some right cause I am up 22lbs as of last friday and my strength is only going up yes I know I am holding water but I am bigger and stronger now that ever befor I do my workouts in the morning at 5am to 7am 3 days on 1 day off 2days on 1 day off like this
mon- on......chest
tue- on.....back/shoulders
wed- on.....bis/tris
thur- off
fri- on.....legs
sat- on.....total body 3 sets per body part (or what I feel I lag on)
sun- off
so over training? well if you think so I am willing to learn I think I might could go less sets and push more weight but a longer more deliberate work out seems to work for me if I fatigue my muscle over a longer work out I see beter results thats all I have to say I don't know why I feel like I am defending my self but it is working I will post pics and a last week work out routine in a few weeks
mon- on......chest
tue- on.....back/shoulders
wed- on.....bis/tris
thur- off
fri- on.....legs
sat- on.....total body 3 sets per body part (or what I feel I lag on)
sun- off
so over training? well if you think so I am willing to learn I think I might could go less sets and push more weight but a longer more deliberate work out seems to work for me if I fatigue my muscle over a longer work out I see beter results thats all I have to say I don't know why I feel like I am defending my self but it is working I will post pics and a last week work out routine in a few weeks
W
WeirdAl
Guest
I can vouch for shiko24's progress! I saw him in the gym a couple months ago, and then worked out with him this week, and he's making awesome progress -definitely not overtraining (and obviously not undertraining). Anyway, just shows that different things work for different people, and you have to try something before you know if it will or won't work for you.
Mad props to shiko24, as you bros will see when he posts his pics!
Mad props to shiko24, as you bros will see when he posts his pics!
LaMastaKilla
New member
12-16 sets (3-4 exercises)
shiko24 said:
Severe overtraining, IMO. Once you have done your warmup sets, whats the purpose of all those other "in between" sets that arent taken to failure? The key to getting your muscles to grow is pushing them to maximum failure, and beyond. Once that happens, move on to a different excercise.
You could do your 185 set, your 205 set, and your 225 set for warmups, then jump right to 265 and work that motherfucker to MAXIMUM Failure. Then, your done, move on to another excercise.
Your program may be working for you, but not near as well as it would work if you cut out all those "in between" sets that serve no purpose, other than fatiguing your muscles and inhibiting you from pushing MAXIMUM weight to MAXIMUM failure.
Be cool.
Compound movements,low reps to failure,cycled between higher reps every 3rd week, 9-12 total sets,Intensity not Volume=MORE MASS thats what works for me,too much work to failure leads to sore joints and injury=time off and lost gains, every ones got a system that works for them but may not be good for the next guy.
superchicken
New member
i do 2-3 sets to failure, and do a light warmup before that. usually 1-3 exercises per muscle, but yes, 2-3 sets total, not 2-3 per exercise.
winneevee
New member
I am a hardgainer and am not on AS right now and was wondering if I should drop my sets to 6 per muscle. Also, if I drop my sets to six, then would i be able to train more often or should I just stick with each muscle once a week. Also should I bump up my sets once I start my next cycle?
Kiss
New member
winneevee, I am a real hardgainer as well. I attained the greatest strength and weight gains doing six sets per muscle group to failure. I also only trained chest, back, and legs once a week. Stick to exercises like squats, benchpress, pullups, dips and deadlifts and you will not go wrong.
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