How many sets

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    How many sets


    How many sets for each bodypart do you guys think is the best amount for muscle growth?

    For example:

    Back: 10-12
    Bis - 7-8
    Shoulders - 10
    Legs and Calfs - 16-20
    Chest - 10-12
    Tris - 8-10

    Just wondering what everyone else thinks

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    Quote Originally Posted by Shoota
    How many sets for each bodypart do you guys think is the best amount for muscle growth?

    For example:

    Back: 10-12
    Bis - 7-8
    Shoulders - 10
    Legs and Calfs - 16-20
    Chest - 10-12
    Tris - 8-10

    Just wondering what everyone else thinks
    People do different splits...
    What's your routine look like now? Maybe if you post that people can give u a better idea & help ya out...
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    legs 16-20? i would say 8-10 depending on movement......there is no "right" answer to your question, i use a combination of low and high rep movements with compound and iso's.......
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    Either way any combination will work...
    The main point I think is "feel a burn" you need the right contraction wether you're going heavy or light, guess the main thing is to just get that burn... Or he can stick to the age ole rule or 3-4 sets of 8-10 reps that'll work with just about anything....
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    My current routine is the following .. let me know if you think it is too much volume in any areas or if anything can be changed:

    Back & Biceps - Monday
    Deadlifts - 3 Sets
    DB Row - 3 Sets
    Wide Grip Pulldowns - 3 Sets

    Incline DB Curls - 3 Sets
    Chin Ups - 2 Sets
    Preacher Curls - 2 Sets
    ------------------------------

    Shoulders - Tuesday
    Seated DB Press - 3 Sets
    DB Side Raises - 3 Sets
    Face Pulls - 3 Sets
    Shrugs - 4 Sets (2 BB, 2 DB)
    ------------------------------

    Legs - Thursday
    Squat - 4 Sets
    Front Squat - 3 Sets
    Stiff Leg Deadlifts - 3 Sets
    Calf Press - 4 Sets
    ------------------------------

    Chest & Triceps - Friday
    Incline DB Press - 3 Sets
    Decline BB Press - 3 Sets
    DB Flyes - 3 Sets

    Close Grip Bench - 3 Sets
    Overhead DB Extension - 3 Sets
    V-Bar Pushdowns - 2 Sets
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    i had great success with a basic 5x5
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    Quote Originally Posted by Shoota
    My current routine is the following .. let me know if you think it is too much volume in any areas or if anything can be changed:

    Back & Biceps - Monday
    Deadlifts - 3 Sets
    DB Row - 3 Sets
    Wide Grip Pulldowns - 3 Sets

    Incline DB Curls - 3 Sets
    Chin Ups - 2 Sets
    Preacher Curls - 2 Sets
    ------------------------------

    Shoulders - Tuesday
    Seated DB Press - 3 Sets
    DB Side Raises - 3 Sets
    Face Pulls - 3 Sets
    Shrugs - 4 Sets (2 BB, 2 DB)
    ------------------------------

    Legs - Thursday
    Squat - 4 Sets
    Front Squat - 3 Sets
    Stiff Leg Deadlifts - 3 Sets
    Calf Press - 4 Sets
    ------------------------------

    Chest & Triceps - Friday
    Incline DB Press - 3 Sets
    Decline BB Press - 3 Sets
    DB Flyes - 3 Sets

    Close Grip Bench - 3 Sets
    Overhead DB Extension - 3 Sets
    V-Bar Pushdowns - 2 Sets
    Guess it doesn't look bad, but I would stick with 8-10 reps...
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    Quote Originally Posted by hvactech
    i had great success with a basic 5x5
    I'm curious l, I never tried 5x5...
    What did u get from it? Gains? How long were u on it?
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    Quote Originally Posted by AaronJP1 View Post
    I'm curious l, I never tried 5x5...
    What did u get from it? Gains? How long were u on it?
    alot of strength, which in return lead to better gains....i ran it for about 4 weeks, i love switching up routines, this week im doing 10-12 reps across the board except calves which i keep 15 reps
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    Quote Originally Posted by hvactech

    alot of strength, which in return lead to better gains....i ran it for about 4 weeks, i love switching up routines, this week im doing 10-12 reps across the board except calves which i keep 15 reps
    I've been asking this on your personal experience what gives u better gains? Heavy or volume?

    & Shotta, I'm not stealing your thread, just hope by the convos and questions/answers if could provide us all some insight...
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    Yeah thats fine i like reading the responses to other questions as well .. Every bit of information helps
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    Compound chest work (presses, dips) = compound horizontal rowing
    Isolation chest work = rear deltoid work

    Shoulders = pull ups/downs

    Triceps:biceps ratio = 3:2

    Scapula elevation (shrugs) = scapula depression

    6-8 sets of external shoulder rotations per week

    The lower body is a little more tricky....but I suggest

    Hamstring/glute:Quad ratio = 2:1

    Spinal flexion:glute ratio = 1:1

    Spinal flexion:spinal extension ratio = 1:1

    Br
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    Thanks for the reply zir .. What would you consider over training though? For example im an ectomorph and i do about 9 sets for biceps.. Would that be too much? If i lowered the amount of sets would i get better results?
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    Its all relative and individualized. The biceps are a small muscle and probably don't require more than 3-6 sets per week if the back musculature is being trained correctly.

    Br
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    Alright cool.. Something like:

    Deadlifts 3 sets
    Db rows 3 sets
    Wide grip pulldowns 3 sets
    Tbar rows 2 sets

    Would that be a good back workout each week as long as it is performed with good form and intensity?
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    That means you should only be doing 5 total sets of chest work and 3 sets for delts.

    Br
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    Quote Originally Posted by hvactech View Post
    alot of strength, which in return lead to better gains....i ran it for about 4 weeks, i love switching up routines, this week im doing 10-12 reps across the board except calves which i keep 15 reps
    generally the 5x5 program is meant to be ran until gains stop. You prob could have gotten more out of it if you continued
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    Quote Originally Posted by ZiR RED View Post
    Compound chest work (presses, dips) = compound horizontal rowing
    Isolation chest work = rear deltoid work

    Shoulders = pull ups/downs

    Triceps:biceps ratio = 3:2

    Scapula elevation (shrugs) = scapula depression

    6-8 sets of external shoulder rotations per week

    The lower body is a little more tricky....but I suggest

    Hamstring/glute:Quad ratio = 2:1

    Spinal flexion:glute ratio = 1:1

    Spinal flexion:spinal extension ratio = 1:1

    Br
    You really need to write a book about this stuff or have a blog that explains this stuff. I keep trying to piece together your advice everytime I see a reply by you
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    Quote Originally Posted by hvactech View Post
    i had great success with a basic 5x5
    I did 5x5 when I was younger and loved it. I would love to do it again once my back heals, if it ever does at my age.
  

  
 

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