How many sets - AnabolicMinds.com

How many sets

  1. Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    43

    Reputation

    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

  2. AnabolicMinds Board Educator.
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,614
    Rep Power
    2410159

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  3. hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,439
    Rep Power
    2612247

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.......
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
    •   
       

  4. AnabolicMinds Board Educator.
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,614
    Rep Power
    2410159

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  5. Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    43

    Reputation

    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
  6. hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,439
    Rep Power
    2612247

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    i had great success with a basic 5x5
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  7. AnabolicMinds Board Educator.
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,614
    Rep Power
    2410159

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  8. AnabolicMinds Board Educator.
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,614
    Rep Power
    2410159

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  9. hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,439
    Rep Power
    2612247

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  10. AnabolicMinds Board Educator.
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,614
    Rep Power
    2410159

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  11. Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    43

    Reputation

    Yeah thats fine i like reading the responses to other questions as well .. Every bit of information helps
  12. ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    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
  13. Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    43

    Reputation

    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?
  14. ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    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
  15. Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    43

    Reputation

    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?
  16. ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    That means you should only be doing 5 total sets of chest work and 3 sets for delts.

    Br
  17. bigdavid's Avatar
    Stats
    6'2"  250 lbs.
    Join Date
    Jan 2011
    Posts
    2,274
    Rep Power
    19617

    Reputation

    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
  18. fadi's Avatar
    Stats
    6'1"   lbs.
    Join Date
    Jun 2004
    Age
    42
    Posts
    1,163
    Rep Power
    3104

    Reputation

    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
  19. fadi's Avatar
    Stats
    6'1"   lbs.
    Join Date
    Jun 2004
    Age
    42
    Posts
    1,163
    Rep Power
    3104

    Reputation

    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.
  

  
 

Similar Forum Threads

  1. Single sets or multiple Sets for Building Muscle?
    By anoopbal in forum Exercise Science
    Replies: 8
    Last Post: 08-31-2010, 04:27 AM
  2. drop sets/super sets
    By R1balla in forum Training Forum
    Replies: 19
    Last Post: 04-10-2010, 05:46 PM
  3. warm up sets and cool down sets
    By Delta Force in forum Training Forum
    Replies: 4
    Last Post: 03-15-2009, 01:04 AM
  4. Replies: 7
    Last Post: 02-01-2008, 06:19 PM
  5. Between Sets
    By RAVEN in forum Exercise Science
    Replies: 10
    Last Post: 06-05-2006, 06:31 AM

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
Log in