Total Sets for each Muscle group

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    Total Sets for each Muscle group


    I do 3 day split with a 2 on 1 off schedule so every muscle group gets hit every 3 then 4 days (See below)
    I prefer using a power day with rep ranges in the 4-7 range and then a lighter day in the 8-11 range.

    My question is how many sets should i be doin for each muscle?


    Day 1 Power Chest & Arms,
    day 2 Hypertrophy Legs,
    Day 3 Off,
    Day 4 Power back & Delts,
    Day 5 Hypertrophy Chest & Arms,
    Day 5 off,
    day 6 Power legs,
    Day 7 Hypertrophy Back/delts.
    Day 8 off
    Day 9 repeat day 1

    Anyone help? Would 3 exercises 3 sets for larger muscles and 2 exercises 3 sets for smaller ones be enough, too much, or not enough?

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    there are a few camps here. you can do as little as possible to stimulate adaptation. which can be as little as 1-3 sets. or you can do as many as possible, which can be as many as 20 or more sets.

    with sets you have to look into total load and intensity as well. total load being reps x sets x weight. and intensity is based upon your max. then you need to take into account work capacity and determine if recovery will happen in that time frame.

    in other words, you can probably narrow it down to a minimum within a few sets. but the maximum IMO can vary immensely.
    you can call me "ozzie" for short.
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    HEREs what I am doing now

    Day 1 = POWER CHEST/BICEPS/TRICEPS
    Flat DB Press: 3 sets 4-7 reps
    Incline DB Press: 3 exercises, 3 sets 4-7 reps
    Inc Flyes: 2 sets 4-7 reps
    Weighted Closegrip Chinups: 3 sets 4-7 reps
    Incline Hammer Curls 2 sets 4-7 reps
    Weighted Dips 3 sets 4-7 reps
    Dec Skull Crushers 3 sets 4-7 reps

    Day 2 = HYPERTROPHY LEGS
    V-Squats: 3 sets 8-11 reps
    Leg Press 3 sets 8-11 reps
    Lunges 2 sets 8-11 reps
    Leg Extensions 2 sets 8-11 reps
    SLDL 3 sets 8-11 reps
    Lying Leg Curls 3 sets 8-11 reps
    Seated Leg Curls 2 sets 8-11 reps
    Stand Calf Raise 3 sets 8-11 reps
    Seated Calf Raise 3 sets 8-11 reps

    Day 3 = OFF

    Day 4 = POWER BACK/DELTS
    Deadlifts 3 sets 4-7 rep
    Bent Over Rows 3 sets 4-7 rep
    weighted Paralel Grip pullups 3 sets 4-7 rep
    DB Press 3 sets 4-7 rep
    1 Arm Lat Raise 2 sets 4-7 rep
    Wide Grip Rows 2 sets 4-7 rep
    DB Shrugs 3 sets 4-7 rep
    Machine Shrugs 3 sets 4-7 rep

    Day 5 = HYPERTROPHY CHEST/BICEPS/TRICEPS
    Flat DB Press 3 sets 8-11 reps
    Incline DB Press 3 sets 8-11 reps
    Dec Pushups 2 sets 8-11 reps
    Inner Pec Flyes 2 sets 8-11 reps
    Weighted CLosegrip chinups 3 sets 8-11 reps
    Hammer Curls 2 sets 8-11 reps
    EZ Bar Curls 2 sets 8-11 reps
    Weighted Dips 3 sets 8-11 reps
    Dec Skull Crushers 3 sets 8-11 reps
    Rope Extensions 3 sets 8-11 reps

    Day 6 = OFF

    Day 7 = POWER LEGS
    Squats: 3 sets 8-11 reps
    Leg Press 3 sets 8-11 reps
    Leg Extensions 3 sets 8-11 reps
    Lying Leg Curls 3 sets 8-11 reps
    Seated Leg Curls 3 sets 8-11 reps
    Stand Calf Raise 3 sets 8-11 reps
    Seated Calf Raise 3 sets 8-11 reps

    DAY 8 = HYPERTROPHY BACK/DELTS
    Rom Deadlifts 3 sets 8-11 reps
    TBAr Bent Rows 3 sets 8-11 reps
    Weighted Grip pullups 2 sets 8-11 reps
    Seated rows 2 sets 8-11 reps
    DB Press 3 sets 8-11 reps.
    Up Rows 3 sets 8-11 reps
    Lat Raise 2 sets 8-11 reps
    DB Shrugs 3 sets 8-11 reps
    Machine Shrugs 3 sets 8-11 reps

    Day 9 = OFF

    REPEAT

    TOTALS
    Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
    Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
    Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

    Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
    Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
    Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

    Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
    Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
    Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
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    3 More QUestions and I really appreciate any input.

    1) Exercise Variations - Is it ok two have slight variations between 2 workouts. For example I use heavy bent over rows on Power Back day and then on hypertrophy Back day I use t bar rows with a V handle. Similiar movement slightly different position. I tried to keep the structure the same but wanted to have some variance to keep it fresh. The only thing that worries me is that If I do two different moves like this, then my numbers wont increase like they would if I kept it Bent over rows for both heavy and light days? Thouhts?

    2) Isolation movements - On my power day, I have an Iso movement here and there like incline flyes for Chest. Should I elimiate these form this day or keep them in. If I keep them, what is the rep range, should I keep it at the heavy range 4-7 or should I use a lighter rep range? On my hypertrophy days, should I keep them 8-11 or go even higher 12-15?

    3) Volume. Also any thoughts on my total volume for muscle groups on my hypertrophy days and my power days. Is this too much volume or not enough, just right?
    Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
    Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
    Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

    Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
    Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
    Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

    Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
    Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
    Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
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