I currently use a 5-day workout split, and my objective is more muscle. (I am not as concerned about strength right now.)
I think I may be overtraining slightly due to the large number of sets per workout. Example: Tonight I worked arms--9 separate exercises total, and more than 25 sets total.
I shoot for between 8 and 12 reps per set, sometimes more for certain exercises (like calf raises).
My question: I know 25 sets is too many---it takes me too long to finish my workouts. What is a REASONABLE number of total sets per workout?
Once I settle on that number, I can pare down the number of different exercises I use per workout.
Reps for any help....thanks!
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04-13-2011, 09:21 PM #1
Ideal number of SETS per workout for Hypertrophy?
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04-14-2011, 12:50 AM #2
Here's a source
http://www.t-nation.com/free_online_...e_setrep_bible
This source says 36-50 reps per workout. 8-12 reps per set tends to be ideal for hypertrophy, so that's like 5x8, 6x8, 4x9, 5x9, 4x10, 5x10, 4x11, 3x12, or 4x12. It also says 2-4 sessions per week per muscle group. I'm pretty sure your 5-day split offers 1 session per week per muscle group, so if you value this source, then you'd probably conclude that a full-body routine or upper-lower split would be better than a 5-day split.
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04-14-2011, 04:17 AM #3
that varies a lot b/w ppl, u cant just ask for a number that fits all. u have to find out what is suitable for u.
note another option can be to ramp the sets up as the weeks go by dual-factor style so by the final week u are over-reaching.
eg
week 1- 10 sets
week 2- 15 sets
week 3- 20 sets
week 4 - 25 sets
week 5 - deload
& repeat."Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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