How many sets per muscle/week?

  1. New Member
    Frysebox's Avatar
    Stats
    5'10"  160 lbs.
    Join Date
    Apr 2009
    Posts
    2
    Rep Power
    69
    Level
    1
    Lv. Percent
    72%

    How many sets per muscle/week?


    Hello, I recently joined this forum.

    17 years old, soon been training for a year now, done full body programs like 5x5 up til now, so need some advice on how to set up a split.

    I was thinking of trying out a 3-split routine;
    Monday back/biceps

    Wednesday chest/triceps/abs

    Friday legs/shoulders


    My question is, how many sets should I aim for for each body part each week, roughly?

    I was thinking in the lines of;
    Chest 8-10 sets
    Back 10-12 sets
    Legs 12 sets
    Triceps 6-7 sets
    Biceps 6-7 sets
    Shoulders 7-8 sets



    Does this look somewhat correct?

    Thanks in advance for constructive criticism and advice

  2. New Member
    CJ1990's Avatar
    Stats
    6'0"  172 lbs.
    Join Date
    Mar 2009
    Age
    26
    Posts
    105
    Rep Power
    122
    Level
    9
    Lv. Percent
    41.41%

    Depending on what your goals are, you can either add more volume to the chest/back/shoulders/legs, and decrease volume.

    So I have to ask:
    What are your goals?

    And give an example of a workout that you would do.
  3. New Member
    Frysebox's Avatar
    Stats
    5'10"  160 lbs.
    Join Date
    Apr 2009
    Posts
    2
    Rep Power
    69
    Level
    1
    Lv. Percent
    72%

    Quote Originally Posted by CJ1990 View Post
    Depending on what your goals are, you can either add more volume to the chest/back/shoulders/legs, and decrease volume.

    So I have to ask:
    What are your goals?

    And give an example of a workout that you would do.
    Goals are to get bigger and stronger of course. No particular body part that needs attention, just looking to get generally bigger. Tho my back and shoulders seems to be ahead of arms and chest, but it's marginal.

    Monday: back/biceps
    Deadlift 3x6-8
    Pulldown /w grip facing me 3x10
    Barbel rows 4x8
    Cable rows 2x10
    Hammercurl 3x8-10
    Barbelcurl 3x8-10
    Shrugs 3x8

    Sets back: 12 (not counting shrugs)
    Sets biceps: 6

    Wednesday: Chest/Triceps/Abs
    Dumbell chest press/bench 4x8-10
    Incline bench 3x8-10
    Flies 2x10-12
    Frenchpress 3x8-12
    Pushdown 3x8-12
    Cable-rotating-something (abs) 2x8
    Rollouts (probably not correct name) 2x8
    Cable crunches 2x8

    Sets chest: 9
    Sets triceps: 6
    Sets abs: 6

    Friday: Legs/shoulders/calves
    Squat 5x8-10
    Legpress 4x8-10
    Legcurl 3x8-10
    Dumbbell shoulderpress 4x8-10
    Lateral raise 2x10-12
    Rear flies 2x10-12
    Calf raise 4x10

    Sets legs: 12 (not counting calves)
    Sets shoulders: 8


    This is just a template I threw out from the back of my head, so it's very open for configurations. What I was wondering was if there's really any point doing isolation stuff like rear flies at my level, and if I just should do more sets of the "main" exercises like military pressed or dumbbell shoulder presses.
    •   
       

Similar Forum Threads

  1. Replies: 59
    Last Post: 02-12-2011, 10:22 AM
  2. Single sets or multiple Sets for Building Muscle?
    By anoopbal in forum Exercise Science
    Replies: 8
    Last Post: 08-31-2010, 05:27 AM
  3. drop sets/super sets
    By R1balla in forum Training Forum
    Replies: 19
    Last Post: 04-10-2010, 06:46 PM
  4. warm up sets and cool down sets
    By Delta Force in forum Training Forum
    Replies: 4
    Last Post: 03-15-2009, 02:04 AM
  5. Replies: 7
    Last Post: 02-01-2008, 07:19 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in