Sets per workout

[jJjburton]

What do your sets per muscle and workout look like?

While on cycle I do 5 sets of 5 workouts per muscle. i.e chest, or back.

5 sets of 4 workouts for biceps or triceps,

5 sets of 3 workouts for abs

5 sets of 4 workouts for quads or hammys or calves

5 sets of 3 workouts for shoulders.

 

[legendary]

What do your sets per muscle and workout look like?

While on cycle I do 5 sets of 5 workouts per muscle. i.e chest, or back.

5 sets of 4 workouts for biceps or triceps,

5 sets of 3 workouts for abs

5 sets of 4 workouts for quads or hammys or calves

5 sets of 3 workouts for shoulders.

I'm about the same. Except shoulders are more like 5sets 5workouts. Front,sides,rear,press and shrugs

 

[Brandaddy]

I train a lot more differently. For chest, the highest I'll go is three exercises. Usually only one or two though. Shoulders I'll throw in ohp every once in awhile, but rarely do shoulder specific exercises. Back is probably my most diversified when I'm doing hypertrophy training, I'll get up to 6 exercises in one session, but most of the time it is only 3. Arms are usually 2-3 exercises with a bunch of sets.

 

[RingMeister01]

I'm 3 sets/3 workouts on a 3 day split.


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[jJjburton]

I train a lot more differently. For chest, the highest I'll go is three exercises. Usually only one or two though. Shoulders I'll throw in ohp every once in awhile, but rarely do shoulder specific exercises. Back is probably my most diversified when I'm doing hypertrophy training, I'll get up to 6 exercises in one session, but most of the time it is only 3. Arms are usually 2-3 exercises with a bunch of sets.

how many sets do you do for each a shitload? Edit-You said that you do a shitload. Do you train fullbody ed or only one muscle, or multiple?\

All these different ways can work. Thats whats cool about lifting.

 

[jJjburton]

I'm 3 sets/3 workouts on a 3 day split.


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3 day split? what does this mean? I think I have an idea just explain please.

Today I did 3 workouts for back, 1 wkouts for hammys, 2 workouts for gllutes, 1 for calves, 3 for biceps and 2 for abs, 5 sets each. All was non compound lifts at lightter weight, really focusing on form and contraction slow. 3 sec neg and 3 sec pos.

I sometimes lift using the idea of anterior lifts or posterior lifts. so Back/Hammys, or chest/abs/quads.

 

[Flaming Dragon]

Depends on the rep range.. i train the same muscle twice per week with 1 day high volume (ex 5 set @70% weight of omr for 10-15 rep) and other day i do 3 set 5-6 rep @max weights

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[Just Fish]

What do your sets per muscle and workout look like?

While on cycle I do 5 sets of 5 workouts per muscle. i.e chest, or back.

5 sets of 4 workouts for biceps or triceps,

5 sets of 3 workouts for abs

5 sets of 4 workouts for quads or hammys or calves

5 sets of 3 workouts for shoulders.

I do 4-5 sets of 4-6 workouts

 

[RingMeister01]

3 day split? what does this mean? I think I have an idea just explain please.

Today I did 3 workouts for back, 1 wkouts for hammys, 2 workouts for gllutes, 1 for calves, 3 for biceps and 2 for abs, 5 sets each. All was non compound lifts at lightter weight, really focusing on form and contraction slow. 3 sec neg and 3 sec pos.

I sometimes lift using the idea of anterior lifts or posterior lifts. so Back/Hammys, or chest/abs/quads.

Day 1 legs

Day 2 chest/shoulders/Bicepts/Abs

Day 3 Back/ traps/ triceps/Abs

Repeat


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[Bodmod666]

I work out 4 days a week. I use the westside barbell method. 2 days speed 2 days max effort. With main lifts on speed day i try to stay at 10sets of 10 with 50% barbell weight and 20% band or chains then i move up on barbell weight based off of feel. I try to keep it heavy but not heavy enough to lose that explosiveness. On max effort days i start off at 70% at 10 reps then i work my way down to triples doubles or singles depending on how i feel. If everything is feeling light and moving smooth i work up to a single if i feel off i might work to a triple. Then i do atleast 2 sets amrap at 70%. For accessory work i start off at what ever weight i can do 15rep with for 5 sets then move up in weight and drop it down to 10reps for 5sets.

 

[Brandaddy]

how many sets do you do for each a shitload? Edit-You said that you do a shitload. Do you train fullbody ed or only one muscle, or multiple?\

All these different ways can work. Thats whats cool about lifting.

Typically always bench 3 days a week, squat 3 days a week, and deadlift two days a week. Try to keep it down to 5 days total that I train. Sets and reps are always varying. One time it might be a 5x8 of bench and squat on the same day, then any accessories that I'm doing at that time. Sometimes it might only be a 3x3 of squat and bench with no accessories.

As I'm sure you could tell by now, most my training is strength based. I usually start out really high volume, then the next month I'll cut out some of the accessory work, then the next month I'll drop almost all accessories and increase the intensity a lot on the big three.

 

[Perrin Aybara]

I train four days a week. Three of those days I do three exercises (squat, bench, deadlift and close variations) for 3-15 sets of 1-12 reps each. The fourth day I hit lats, hamstrings, biceps and triceps for 5 sets of 10 each and adductors and abductors for 3 sets of 20 each.

 

[jJjburton]

I try to train everyday but I usually get one day off a week because of my schedule.

 

[Docd187123]

Prilepin's table and INOL will give you the answer you're searching for....

 

[jJjburton]

Prilepin's table and INOL will give you the answer you're searching for....

I am not looking for an answer. I am just seeing what others do.

 

[jJjburton]

Prilepin's table and INOL will give you the answer you're searching for....

I already know about those also, but that is good information.

 

[Trippleb]

I'm about the same. Except shoulders are more like 5sets 5workouts. Front,sides,rear,press and shrugs

Press?

 

[Docd187123]

Press?

Overhead press, military press, push press, etc

 

[Trippleb]

Overhead press, military press, push press, etc

Killer behind the head have u don't side raises but incline on bench one shoulder up the bench as if ur lying down and raise from there fighting more gravity just a diff angle. Great pump

 

[MindlessWork]

I generally do 4 sets per exercise and don't follow a set order from session to session. Get pretty good results from this as I workout 4 days a week.