how many sets per exercise and workout?
- 02-20-2012, 02:46 PM
Just wondering what u guys think. Lots guys train 4 sets per exercise n many train 3. Is there any particular difference when it comes to your goals. I normally do 4 sets for exercises like deads, lunges, incline bench n areas that need extra strengthening. Three sets for typical bodybuilding. What do u guys think saying your goal is adding maximum size? Also how many sets per workout I normally range 18-22.
- 02-20-2012, 02:52 PM
Sounds like alot to me since I've scaled back and took the less is more approach I've seen some good gains
02-20-2012, 03:26 PM
way less bro. 3 or 2 sets. failure and negatives on the last. less sets and more intensity. youtube some dorian yates and watch how he worked out, he is not a liar like Arnold
02-20-2012, 03:28 PM
let me be clear 3 or 2 sets per exercise. say for your chest probably around 7-10 total sets. but at a much higher intenstity/failure. this is for mass and strength
02-20-2012, 03:32 PM
So then how many sets per workout in your opinion is optimal for size saying you train to body parts day. For example how.many sets doing hams/calves /back?Originally Posted by SuperMachoMan
02-20-2012, 03:49 PM
02-20-2012, 04:01 PM
02-20-2012, 04:07 PM
Hypertrophy seems to be directly related to volume - whether that volume is in a single workout or over the course of several workouts.
Rather than a steady state approach, I suggest you take a positive linear approach. In that, increase your volume over the course of 5 weeks, the 6th week reduce volume significantly and increase intensity (this is when you take things to failure and do negatives), then take an unloading week, and repeat.
02-20-2012, 04:13 PM
if i did chest/tri on a monday id probably end up doing it again on saturday. you gotta see how your body feels. if your trying to gain size you do not want to overtrain.
02-20-2012, 04:42 PM
02-20-2012, 04:44 PM
i go anywhere between 1 and 30 sets. of course i also go anywhere between 1 and 50 reps. so total sets to me doesnt mean anything without knowing the reps, intensity, frequency, and in the extreme the purpose of the exercise at the given rep/set/rest scheme.
you can call me "ozzie" for short.
02-20-2012, 04:51 PM
Increase sets by 1 on major lifts every other week. Increase sets by 1 on minor/assistance lifts every 3rd. If you start with 3 sets of squats, bench, etc. by the 5th week you will be doing 5 sets of hopefully the same number of reps with a slightly greater load than the first week.
On the sixth week, do 1-2 sets of major lifts, but incorporate failure sets and forced reps. Lower assistance work to 2 sets per exercise.
On the seventh week, unload. So do 1-3 sets with 60% of your working weight on the major lifts, and 80% of your working weight on the minor lifts.
02-20-2012, 05:09 PM
to many people trying to sound like kinesiology majors. ronnie coleman, lee haney, arnold, franco, dorian, they all do the same sh$t. you go in the gym, keep it short but work your a$$ off. then eat alot and rest alot. chest/tri back/bi shoulders legs
02-20-2012, 05:29 PM
02-20-2012, 05:32 PM
You can't be running ur chops like that when ur new bro. U gotta learn who is who. And red knows his stuff!Originally Posted by SuperMachoMan
02-20-2012, 05:37 PM
Thanks for this ill def give it a run. I used to do something similar. I would do 4 sets on large muscles 3 on smaller. On week one start at 6 reps then increase one Rep every week. After 6 weeks go back to 6 n you should be stronger. But I always felt like I didn't gain as much strength as I should have. Prob from never deloading. Ant ways I keep u posted on how it goes..Originally Posted by ZiR RED
02-20-2012, 05:37 PM
02-20-2012, 05:48 PM
( see, i called kinesiology major) From where? Im at the University of Texas and have gone through all that. but thats a lie, none of them worked out for 6 hours haha. Arnolds encylopedia was a complete lie. also they took obcenes amount of steroids. so ya if you take so much dbol that your gums bleed, your going to be able to do more. But ya thats good if you want muscle endurance, i was just speaking from pure mass. Of course though my shoulder get tired screwin in light bulbs from workn out HIT haha (not really). But im just a fan of Dorian and Mike Mentzer, they are honest and not egomaniacs like Arnold.
02-20-2012, 05:52 PM
(btw i am not trying to be an A$$, i like talking workout strategy and debating what is best, and new techniques, im pretty open to new workouts and trying stuff out)
02-20-2012, 05:53 PM
I personally stopped worrying about how many sets I do for a particular muscle group. If I'm feeling strong and really good that day and I feel like doing an extra set or 2 or if I feel like adding an exercise that day I will. I go by how my body feels and it really helped me grow
02-20-2012, 06:32 PM
Yes, Arnold and all those guys I quoted are horrible examples as they had great genetics and used a lot aas; however, Mentzer and Yates used just as much. Comparing IFBB pro's to natural amateurs is like comparing asses to elbows.
If gaining size is the goal, then progressive overload and an increase in training load (volume) is key. I direct you to the following studies and meta-analysis via pubmed:
19204579 (Higher volume, multiple-set programs are recommended for maximizing hypertrophy: ACSM)
Of course, there comes the need to apply this information and test what works and what doesn't. What protocols are best in which types of people, and the individual response, etc. This is where 8 years of personal training experience, 4 years of international physical performance consulting, and now coaching a collegiate bodybuilder team have allowed me to observe, record, analyze, and come up with some pretty interesting and effective techniques.
02-20-2012, 07:32 PM
Yea that works for some n I use to train that way myself. But I have gotten better results by having everything planned out and tracked down this past year. What ever works for ya though.Originally Posted by VS91588
02-20-2012, 07:41 PM
Ofcourse bro I plan my workouts out and I have a blueprint of what I am going to do an such in advance. But if you are feeling good it really won't hurt to do extra sets or an extra exercise. If you are feeling good and strong that fay I say never hold backOriginally Posted by hugry4more
02-20-2012, 08:30 PM
02-20-2012, 11:11 PM
Looked up Dorian really like the way he kinda turn the whole classic bb theory upside down. I even tried his style tonight based on his video. Did the chest n bi. I was so shocked how pumped I got just after one all out set. Not sure how effective it would be for overall growth. Seems like it taxes your nervous system more than anything else. But I def wanna try his style legitimately at some point.Originally Posted by SuperMachoMan
Any thoughts red on the Yates theory ... one all out set..intensity over volume? as far as gains for a ecto?
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