Dublin man
New Member
I see so many new people in the gym doing 30 plus sets on one body part, which I think is dumb. Anyways what's your guys ideas on good number of sets per body part?
MESO-Rx
Anabolic Steroids
What are your set ranges?
- Thread starter Dublin man
- Start date
Kgkle
New Member
Well what I've been doing with success is start with a major compound lift using a. Bar bell go to your 1rm (5 sets) then rep out what you normally can do for 10 or 12 for 3 more sets you will rep out 18 or so on the first go!
Then I do 5 sets on my extra exercises.
Arm day it's 8 exercises 5 sets 4 for bis 4 for tris
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Then I do 5 sets on my extra exercises.
Arm day it's 8 exercises 5 sets 4 for bis 4 for tris
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truthwalker
Member
Depends on your goals. I do something similar to the guy above me, I start out each workout with a 5x5 of a major lift - bench or incline, standing military press, squats, deadlifts, wide grip full extension pull ups or rows, followed by 4-5 exercises consisting of 3-4 sets and 12-15 reps. My split is chest/legs/back/shoulders/arms/legs with varying frequency, and the 2nd leg workout being mostly hypertrophy work.
Ive had great results with it, so for me 15-20 sets per body part works. Bis and tris each get less than that, about 10 sets each due to all the ancillary work they get the rest of the week
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Most of the time 5-10, but occasionally as low as 3 or as many of 20.
Wow, this question could lead to a very long reply and go in a lot of different directions. For a simple answer I'll submit 12 sets.
GeorgeForemanRules
Banned
If you can do 30 sets a muscle group you are not working hard enough.
RodgerThat
New Member
This is what I follow for my lifting
ScumOfTheEarth
Member
Main muscles 30 sets of 10-12 reps each
Bis n trips 20 sets each 10-12reps
Legs 24 sets 10-12 reps each
90 mins total gym workout
15 mins cardio after
Bis n trips 20 sets each 10-12reps
Legs 24 sets 10-12 reps each
90 mins total gym workout
15 mins cardio after
varies, but probably minimum 2 max 5 exercises per musclegroup. if it is first exercise maybe 6 sets and at end of workout maybe 3 sets. early sets could be 12 or 15 reps, heavy set 5 - 10 reps
Really really depends on goals. It's my belief that the body adapts to whatever you do. I've watched a 100lb man carry 3 bundles of shingles (80lbs each) up a ladder at a run...you do something enough you adapt. Carrying shingles up a ladder and swinging a hammer all day doesn't count as normal strength training if you broke down the movements and reps and replicated them in a gym 90% of people would call it hypertrophy work.
Dublin man
New Member
20 sets on triceps/biceps each?? Damn
Brandaddy
Member
I'm in a phase where I'm trying to put on some mass. My high volume workout for chest and back consisted of 38 sets.
ScumOfTheEarth
Member
5 exercises each 4 sets in each exercise... i've always done this and seen great results... works for me i guess
Kgkle
New Member
Haha no if you can't do 30 you are out of shape. son!
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Hotrods12
New Member
All my workouts are different but now that im older, I warm up 2 sets of anywhere from 15 to 25 reps than depends what im doing that day could be anywhere from 6 to 15 rep range, legs and back I do 30+ sets, but less if Im doing super sets or giant sets, I have so many different plans I follow
Great topic --- right now just 2 sets per body part 3 times a week (HST training)
RodgerThat
New Member
If it's something you've always done how do you know if it's optimal results?
Guess I'm outs shape then, weird always figured I was a high level athlete until I saw this and realized I can't do 30 sets of 90% doubles. I'm sorry Arnold I've failed you
ScumOfTheEarth
Member
@RodgerThat what i meant is... ive been doing this for the last six months going in 7th when i've started my cut and its worked wonders... sorry for the ill clarification
I actually meant 2 sets per exercise , 4 sets total per bodypart 3x/wk. HST .
But I know guys who do HIT(Mike Mentzer style) workouts that do one set per exercise once a week . About 12-15 sets total per week. And they look great ! Its amazing...
