Sets and reps for bodyparts

  1. Senior Member
    NattyForLife's Avatar
    Stats
    5'11"  192 lbs.
    Join Date
    Dec 2013
    Posts
    1,939
    Rep Power
    1420470
    Level
    56
    Lv. Percent
    19.84%
    Achievements Activity ProPosting Pro

    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???
    Body Performance Solutions (BPS) Representative

  2. New Member
    EWolfe08's Avatar
    Join Date
    Aug 2012
    Posts
    138
    Rep Power
    97120
    Level
    17
    Lv. Percent
    32.77%

    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. New Member
    HIT4ME's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Dec 2012
    Posts
    353
    Rep Power
    83778
    Level
    20
    Lv. Percent
    21.14%

    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. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,241
    Rep Power
    963213
    Level
    92
    Lv. Percent
    38.11%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    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. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,213
    Rep Power
    103754
    Level
    29
    Lv. Percent
    30.97%
    Achievements Posting Pro

    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 = http://drsquat.com/content/knowledge...training-split
    you can call me "ozzie" for short.
  6. Senior Member
    nicksox15's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Oct 2012
    Posts
    2,233
    Rep Power
    2075206
    Level
    60
    Lv. Percent
    91.39%
    Achievements Activity ProActivity AuthorityPosting Pro

    [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
  7. New Member
    Akol's Avatar
    Stats
    5'4"  170 lbs.
    Join Date
    Jun 2014
    Posts
    12
    Rep Power
    220
    Level
    3
    Lv. Percent
    3.95%

    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.
  

  
 

Similar Forum Threads

  1. Replies: 10
    Last Post: 12-30-2010, 02:43 PM
  2. Replies: 45
    Last Post: 07-11-2009, 04:30 PM
  3. # of sets compared to # of reps for routines
    By Liftergym33 in forum Training Forum
    Replies: 24
    Last Post: 05-07-2009, 03:21 PM
  4. The Sets and Reps of it
    By Gray Fox in forum Exercise Science
    Replies: 3
    Last Post: 02-21-2003, 10:39 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