four sets?

johntrain88 · Mar 8, 2015

Ive seen my self starting to plateau, especially on bench press. So I have started doing four sets instead of 3. I try for 10 reps on the first two sets and the last two sets I go to fail. Will this help get my bench up?

Presser · Mar 8, 2015

johntrain88 said:
Ive seen my self starting to plateau, especially on bench press. So I have started doing four sets instead of 3. I try for 10 reps on the first two sets and the last two sets I go to fail. Will this help get my bench up?

If your hitting a wall then yeah change it Brutha and I only count sets never reps. I go til failure on all sets of every exercise I do. Hard to say what will help your bench but it's always good to switch up exercises to. If ur doing barbell then do dumbbell only exercises for a while. That always helped me

johntrain88 · Mar 8, 2015

thanks

DefMetalLifter · Mar 8, 2015

Ya bro i usually do 4-6 sets on my bigger compound movements like squats, presses, etc. then on smaller movements I'll do 2-4 sets depending on what it is. Also that's not counting warm up sets.

eswol · Mar 8, 2015

5 to 6 sets here as well.....til failure.....volume Brutha unless you're more of a power lifter.....for me tight bloody pumps to failure high volume......plus too old for that heavy shit..lol

johntrain88 · Mar 8, 2015

Damn, Im not a power lifter, I guess I gotta get my sets higher, and is it ok if I only get 2 or 3 reps on the last two sets?, considering there is 5 total.

Presser · Mar 9, 2015

johntrain88 said:
Damn, Im not a power lifter, I guess I gotta get my sets higher, and is it ok if I only get 2 or 3 reps on the last two sets?, considering there is 5 total.

bro if you always go til failure on every set, then it doesn't matter what the number of reps is, you maxed out your muscle period, no point in getting caught up in numbers brutha

The Survivor · Mar 9, 2015

I concer, basic power mass builders all 4 sets min. At times even more. As a rule, large groups, ie thighs, back and chest 10-14 sets, smaller ie bi's, tris, delts and calves 7-9 sets....abs, well when I do them, maybe 6 sets, hi reps. We all know abs are about diet anyway

Get_Swole · Mar 9, 2015

I'll usually go 4 to 5 working sets per exercise for a while, then ill go 3 for a couple weeks then back to 4 and 5. Switch up the exercises as well, work in some chest work your body is not used to seeing.

Minima · Mar 9, 2015

I usually do one or two warm ups per exercise pyramid up for 3 sets to my max then do two sets at the max. Often times for bigger movements like incline bench I'll drop set the last.
I.e
Incline bench
2 sets at 225
1 set at 275
1 set at 295
1 set 315
1 set 315 drop to 225 then 135

IronJulius · Mar 9, 2015

Minima said:
I usually do one or two warm ups per exercise pyramid up for 3 sets to my max then do two sets at the max. Often times for bigger movements like incline bench I'll drop set the last.
I.e
Incline bench
2 sets at 225
1 set at 275
1 set at 295
1 set 315
1 set 315 drop to 225 then 135

i do a lot of this myself but like most said make sure you switch it up

four sets?

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