6-9 sets ?
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01-11-2011, 10:43 PM #1
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01-11-2011, 11:23 PM #2
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01-12-2011, 12:32 AM #3
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01-12-2011, 12:59 AM #4
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01-12-2011, 01:41 AM #5
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01-12-2011, 01:49 AM #6
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01-12-2011, 02:50 AM #7
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01-12-2011, 02:56 AM #8
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01-12-2011, 03:11 AM #9
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01-12-2011, 05:01 AM #10
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01-12-2011, 05:41 AM #11
Some awful responses thus far.
How much you need depends on your routine, experience level, genetics, etc.
6-9 is probably a reasonable spot unless you are advanced, in which case you would probably not be asking this question.
Volume is a progression tool as well. It becomes more important when linear progression slows.Who was this love of yours?
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01-12-2011, 05:42 AM #12
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01-12-2011, 05:46 AM #13
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01-12-2011, 06:43 AM #14
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01-12-2011, 06:48 AM #15
- Join Date: Jun 2010
- Location: Illinois, United States
- Age: 35
- Posts: 5,075
- Rep Power: 1413
The workout programs section of this site gives awful information and should largely be ignored.
But seriously, he's right in that it depends on your experience level. I don't think noobies should worry about their 'bicepttt peak', but instead focus on compounds (rows) and possibly other exercises like chinups, pullups.
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01-12-2011, 07:05 AM #16
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01-12-2011, 10:09 AM #17
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01-12-2011, 11:03 AM #18
- Join Date: Jun 2010
- Location: Illinois, United States
- Age: 35
- Posts: 5,075
- Rep Power: 1413
I don't. I really have no interest in all these 'NEW WAYS TO BUILD UPPER CHEST MASS'. They have good basic articles on nutrition, but outside of that, no, I don't read them.
All people, especially novices, have limited recovery ability. The idea is to focus all your energy on compounds, get some mass on you. Isolations will just make it take longer to recover, and not as effective for mass and strength. I mean...what's the practical strength you gain from bicep curls?
I personally only do 3 sets for biceps and triceps, and I'm happy with my arms. So to each his own I suppose.
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01-12-2011, 11:12 AM #19
Anyone training for aesthetics should be combining isolation and compound exercises. Isolations are far less taxing on the nervous system than bigger movements like squats, deads, etc. I always laugh when I see people advocating squatting 3x week yet saying a few sets of curls will hamper recovery. wow, strong logic. CNS aside, biceps recover very quickly relative to other muscle groups. Further, your recovery ability will get better as you grow accustomed to higher workloads. Most people would be surprised what they can grow accustomed to and thus recover from.
Who was this love of yours?
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01-12-2011, 11:44 AM #20
- Join Date: Jun 2010
- Location: Illinois, United States
- Age: 35
- Posts: 5,075
- Rep Power: 1413
I think we disagree on the goal, leading us to disagree on the means. I'm more of a strength first/aesthetics second kind of guy. So I personally think that strength-wise, the compounds alone are sufficient for your triceps, biceps and I guess you could also throw in calves, maybe just a few sets a week at most of isolation.
Of course your recovery ability improves, but the workload needed to disrupt homeostasis increases too, so you need to find that balance.
So my point is, I'm really not sold on the idea that novices need isolation work since the compounds hit the smaller muscle groups enough. For an advanced bodybuilder, yeah, sure, isolations.
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03-16-2015, 06:10 PM #21
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