how many sets per exercise and workout?

[hugry4more]

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.

[rsnake21]

Sounds like alot to me since I've scaled back and took the less is more approach I've seen some good gains

[SuperMachoMan]

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

[SuperMachoMan]

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

[hugry4more]

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

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?

[SuperMachoMan]

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?

I dont like doing to major bodyparts at once, i like to do like a chest/triceps, and for that it be a total of like 11-13 sets. 7-9 on chest and 4 or 5 triceps.

[hugry4more]

I dont like doing to major bodyparts at once, i like to do like a chest/triceps, and for that it be a total of like 11-13 sets. 7-9 on chest and 4 or 5 triceps.

And you would do this once every ___ days?

[ZiR RED]

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.

Br

[SuperMachoMan]

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.

[hugry4more]

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.

Br

I like this idea how would u suggest increasing volume week?

[asooneyeonig]

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.

[ZiR RED]

I like this idea how would u suggest increasing volume week?

First and foremost is essential progressive overload (increased weight or reps every few sessions).

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.

Br

[SuperMachoMan]

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

[ZiR RED]

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

Ronnie coleman, arnold, franco etc. all trained for 3-6 hours a day.

I have an MS in exercise physiology, am a 1/2 semester away from a PhD in ex phys, and my dissertation research is focused on how to maximize hypertrophy.

Br

[hugry4more]

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

You can't be running ur chops like that when ur new bro. U gotta learn who is who. And red knows his stuff!

[hugry4more]

First and foremost is essential progressive overload (increased weight or reps every few sessions).

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.

Br

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..

[ZiR RED]

You can't be running ur chops like that when ur knew bro. U gotta learn who is who. And red knows his stuff!

I'm not above anyone....I welcome (and encourage) debate so long as its based on logic and evidence.

[SuperMachoMan]

( 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.

[SuperMachoMan]

(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)

[VS91588]

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