How many sets

[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

 

[AaronJP1]

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...

 

[hvactech]

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.......

 

[AaronJP1]

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....

 

[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

 

[hvactech]

i had great success with a basic 5x5

 

[AaronJP1]

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...

 

[AaronJP1]

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?

 

[hvactech]

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

 

[AaronJP1]

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...

 

[Shoota]

Yeah thats fine i like reading the responses to other questions as well .. Every bit of information helps

 

[ZiR RED]

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

 

[Shoota]

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?

 

[ZiR RED]

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

 

[Shoota]

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?

 

[ZiR RED]

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

Br

 

[bigdavid]

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

 

[fadi]

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

 

[fadi]

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.