Sets and reps for bodyparts

  1. Whats up bros, just wanting to get as many opinions as possible. How many sets do you do for chest, back, legs, shoulders, and direct arm work???

  2. Chest: 16
    Back: 16
    Leg's: 20 (I train quads, hams same workout, and do a few "warm up" sets)
    Calves: 7-8 (I try and train calves twice a week)

  3. Chest, Upper Back, and quads I do 3 exercises for, 1-2 sets each exercise.

    Biceps, Triceps, Rear and Lateral Delts, Hamstrings - I do 1 exercise, 1-2 sets each.

    Edit: I forgot - 1-2 sets of deadlifts for lower back.

  4. This is something that should not be static and should be changing based upon specific progression and overload. Saying simply how many sets alone isn't the be all, end all.
    M.Ed. Ex Phys

  5. speed work, 15+ sets at 50-70%
    rep work, 3-5 sets at 70-85%
    max effort, 3-5 sets at 90+%

    if feel you have to have a perfect answer =
    you can call me "ozzie" for short.

  6. [QUOTE=asooneyeonig;4525983]speed work, 15+ sets at 50-70%
    rep work, 3-5 sets at 70-85%
    max effort, 3-5 sets at 90+%

    I'm this right now, except for the rep work I'll do 6-8 reps at 75%
    One week speed, next rep, next max. Rinse repeat for awhile
    Black Lion Research Rep

  7. My base is 2-3 sets for 3-4 exercises for larger body parts and 2-3 sets of 1-3 exercises for smaller body parts. With that being said, I change that up at least once a month. My workouts are constantly changing based on how things are looking and how I'm feeling so like a few people have said, this should not be static and will be different for everyone so its good to experiment to see what works best for you. Just remember, results don't happen overnight so give it a few weeks or even a few months before changing things up.


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