Is 2 sets enough for muscle growth?

Hey. I was just wandering if 2 sets per exercise is enough for muscle growth?

My current routine is 2 sets, if I can get 12 reps on each set then the next workout I up the weight. I mainly use the barbell and my weight bench so I can pack on the weight. My routine is 2 different days spliting the body up. Back/Shoulders/Biceps - Chest/Legs/Triceps. With always a day or 2 of rest between each day.

Is this efficient for muscle growth? When I up the weight I might be only able to lift it maybe 8 times the first set than maybe 6 times the next set. I stay on this weight till I can do 12 reps on each working set, than I up the weight.

I just want to know if this is alright only 2 all out working sets? I also do push-ups on my workout days also for building up endurance/strength.

IMO as long as you are increasing the weight/reps each time then yes it is.

Well I don't do it each workout, only if I can reach my desired reps 12 reps on each set, than I up the weight next time I do that workout.

So this is alright for muscle?

One study said 2 sets/2 days a week is optimal for muscle growth.

Really? You mean 2 workouts a week and only 2 sets per exercise on both workouts?

I mean I'm upping the weight once I reach my 12 reps on both working sets, so the next workout the reps will be dropped cause heavier weight, but I stay on that weight till I get stronger and can reach my 12 reps per set, than I up the weight again next workout.

[QUOTE=skimmer]One study said 2 sets/2 days a week is optimal for muscle growth.[/QUOTE]

tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.

[QUOTE=skimmer]One study said 2 sets/2 days a week is optimal for muscle growth.[/QUOTE]

Damn, Then I've throw about 3 years of my life out the window.

[QUOTE=Dolfan_714]Damn, Then I've throw about 3 years of my life out the window.[/QUOTE]
Optimal, meaning good, but you can still do it other ways.

Gosh, man I don't know so many things/studies out there not to mention variables and crap.

I myself am doing single sets for each exercise. no more than 12 reps once I get to 12 I up the weight. I totally kill my muscles, I do the exercises slow and controlled (not too slow). I think 2 secs up and 3 secs down (one-one thousands).

Remember track your progress that will tell you if 2 sets is enough.

Al

[QUOTE=ironLifeBG]tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.[/QUOTE]

Pros are not normal people and thier bodies respond in different ways from normal people and can cope with a lot more exercise. Basing your training around what the pros do will be very counter productive IMO

[QUOTE=In Flames]Well I don't do it each workout, only if I can reach my desired reps 12 reps on each set, than I up the weight next time I do that workout.

So this is alright for muscle?[/QUOTE]

Yeah its good. just try to get an increase in reps/weight each workout, even if its just half a rep. If you can do that you will progress in terms of strength and size

I only lift 2 days a week, 2 sets per exercise and have had great gains. The first set I do 12 reps and than 8 the second rep with increased weight.

I may not be going at the same rate as others but for me it has been great. I am only in the gym 3 hours a week (2 hr lifting 1 hr cardio/stretching/changing) and I have seen good gains on both the weights and in my body. For someone that is strapped for time I would def suggest this approach.

[QUOTE=jon4127]I only lift 2 days a week, 2 sets per exercise and have had great gains. The first set I do 12 reps and than 8 the second rep with increased weight.

I may not be going at the same rate as others but for me it has been great. I am only in the gym 3 hours a week (2 hr lifting 1 hr cardio/stretching/changing) and I have seen good gains on both the weights and in my body. For someone that is strapped for time I would def suggest this approach.[/QUOTE]

Hold on...you lift for an hour? That might be pushing the limits on how long you should go due to inflated cortisol levels....around 45 minutes is better.

I just did my own experiment, over about an 8 week period (on a cut). I reduced sets to 2 per exercise, about 8 sets per workout, and lifted as heavy as I could. I found that I didnt make any gains, and my strength might have gone down a bit. I bumped it up to 4 drop sets and have noticed improved results during my cut.

For 3 months I did a 2 day a week full body workout. Around 7 exercises a session, 2 sets each. Was done between 45-60 minutes. I was able to add small increments of weight each session. I made some pretty good strength gains and will definitely rotate that routine with my others throughout the year.

[QUOTE=skimmer]Hold on...you lift for an hour? That might be pushing the limits on how long you should go due to inflated cortisol levels....around 45 minutes is better.[/QUOTE]

I know a lot of people on this board preach the 45min max but I have not felt any noticeable difference being there the extra 15 min.

I live 30 min away from the gym so for me it made sense. I was originally going to the gym 3 days a week 45min lifting time each day, for 2.25 hr. lifting time and 3 hr. of driving time a week.

Now I lift for 2 hours and have 2 hours driving time and I have an extra day a week to keep the gf happy and I have not once heard “youre going to that damn gym again!” haha.

Read about Mike Mentzer...

30 mins a couple times a week

[url]http://www.bodybuilding.com/fun/becker22.htm[/url]

doggcrapp... each area, 1 set, 3 times in 8-10 days... HUGE muscle growth... much better than 1 body part per week with 4-6 exercises and a ton of sets... just a waste IMO

thats funny cuz when i do my obliques, i do them one side at a time 15 reps then switch to the other side 15 reps then right back to the other side 15 reps 2 sets pretty quick, and always im so sore the following days, thats why i only do them once a week.

[QUOTE=skimmer]One study said 2 sets/2 days a week is optimal for muscle growth.[/QUOTE]

I am interested in reading about this study. Where can I find it or read about it? Thanks.

[QUOTE=ironLifeBG;5934135]tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.[/QUOTE]

tell that to dorian yates and he will laugh with you .. rofl

Not sure that this needed bumping but 2 sets is certainly enough for a novice. That requirement may change for experienced lifters as some seem to need the volume and others don't

I think it's supremely arrogant to assume that the ones doing volume are just stupid and wasting their time. I think it far more likely there is a neuromuscular response that make it difficult to get a growth response without some fatigue and/or CNS priming first in the majority of people.

[QUOTE=In Flames;5931991]Hey. I was just wandering if 2 sets per exercise is enough for muscle growth?

My current routine is 2 sets, if I can get 12 reps on each set then the next workout I up the weight. I mainly use the barbell and my weight bench so I can pack on the weight. My routine is 2 different days spliting the body up. Back/Shoulders/Biceps - Chest/Legs/Triceps. With always a day or 2 of rest between each day.

Is this efficient for muscle growth? When I up the weight I might be only able to lift it maybe 8 times the first set than maybe 6 times the next set. I stay on this weight till I can do 12 reps on each working set, than I up the weight.

I just want to know if this is alright only 2 all out working sets? I also do push-ups on my workout days also for building up endurance/strength.[/QUOTE]



ignore the rest , many ppl gain muscles, 90% of them have no idea. 99% they dont even realise how it works go watch/read bodybuilding.com/newsletter/2010/november_10.htm