Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 9 of 9
  1. #1
    Registered User Dragonxster's Avatar
    Join Date: Dec 2012
    Posts: 3
    Rep Power: 0
    Dragonxster is on a distinguished road. (+10)
    Dragonxster is offline

    Unhappy How many sets per muscle group?

    hi, i read somewhere that you should do 8-14 sets per workout day. But i thought you should do 8-12 sets per muscle group. here is my routine.

    day 1
    chest:
    3 sets of flat bench press
    3 sets of incline bench press
    3 sets of decline dumbbell press
    3 sets of flat dumbbell flies

    triceps
    3 sets of barbell extensions
    3 sets of dumbbell kickbacks
    3 sets of dumbbell extension
    and 3 sets of wide grip pull ups to failure

    i have more days than this, but this is just an example. so total wise i have a total of 24 sets. is that to much?
    Reply With Quote

  2. #2
    Registered User IAVA31's Avatar
    Join Date: Dec 2012
    Stats: 6'0", 225 lbs
    Posts: 308
    Rep Power: 406
    IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit IAVA31's BodySpace
    IAVA31 is offline
    Maybe move the pull ups to a back day
    Reply With Quote

  3. #3
    Registered User IAVA31's Avatar
    Join Date: Dec 2012
    Stats: 6'0", 225 lbs
    Posts: 308
    Rep Power: 406
    IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000) IAVA31 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit IAVA31's BodySpace
    IAVA31 is offline
    Sorry, I got cut off there. It depends on how many reps you are doing in each set, how hard you are working, and what your goals are. I like to load up lots of sets sometimes and sometimes 5-6 hard sets of squats does it for me. If you are progressing and feeling good about it, it isnt too much.
    Reply With Quote

  4. #4
    Registered User Jfern689's Avatar
    Join Date: Oct 2012
    Location: Bronx, New York, United States
    Age: 25
    Stats: 5'11", 179 lbs
    Posts: 2,209
    Rep Power: 2130
    Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000) Jfern689 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Jfern689's BodySpace
    Jfern689 is offline
    I do around 28-30 sets per workout and I'm fine. If you comfortable then go right ahead.
    Reply With Quote

  5. #5
    Registered User Dragonxster's Avatar
    Join Date: Dec 2012
    Posts: 3
    Rep Power: 0
    Dragonxster is on a distinguished road. (+10)
    Dragonxster is offline
    Well here are my goals. i want to get big muscles. my dad says to do 6-8 sets but i also here that 8-12 sets work better but i dont get sore doing less sets.
    i do each set with around 8 reps if i can do more i add the weight, if i cant do 8 then i lower the weight. also my triceps are usually sore for a good day or two while my biceps are only sore for the first hour after the workout.
    Reply With Quote

  6. #6
    I am legend tazui1982's Avatar
    Join Date: Jul 2012
    Location: Hanoi, Vietnam
    Stats: 5'7", 173 lbs
    Posts: 1,102
    Rep Power: 186
    tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000) tazui1982 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit tazui1982's BodySpace
    tazui1982 is offline
    Depending on how you want to train but bassically for strength you looking at 9 sets per work out and 4-6 reps. For example:
    Chest:
    1. Flat bench: 3 sets x 6 reps (Choose weight that lets you do 4 but no more than 6)
    2. Incline Bench: 3x6
    3. Dumbell flies: 3x6

    For hypertrophy you might want something like 8-12 reps still the same amount of sets tho.
    Reply With Quote

  7. #7
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 61
    Stats: 5'9", 215 lbs
    Posts: 10,214
    BodyPoints: 15762
    Rep Power: 12394
    jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000)
    Visit jgreystoke's BodySpace
    jgreystoke is offline
    If you have to ask 8-12 or 8-14(seriously?), you are a novice.

    You don't need a split, but if you insist, a simple upper/lower is easiest to program.

    Fullbody three times a week until it stops delivering gains(when you are too strong) is recommended.

    All Pro's Simple Beginner Routine for the next year(10 cycles) if you can handle it. That might get you from say a plate(135lbs) squat and stiff leg dead 10RM(10 rep max) to three plates(315lbs) for 8-12 reps........IF you are not afraid to eat enough to grow muscle.

    When you can't add 10% or so to everything at the start of the next 5 week cycle of AP, time for a more advanced program like 5 3 1, which is upper/lower split.

    If you do want to hammer chest, you don't need three different types of bench. Do flat OR incline, and hammer it home with something like 5 x 10.

    One type of squat and hammer........

    One type of dead and......

    One type of overhead press and.......

    One type of row......

    One type of curl and.......

    They are basic exercises.

    Little stuff is great:

    Calves
    Abs
    Wrist
    Neck
    Shoulder isolations like laterals
    Tri isos like pushdowns

    But it is just that, the icing on the cake. Useless unless you are hammering the big basics with far more emphasis, you might have to ask Granny to open the pickle jar or help move the couch, if she can get out of bed.

    You can do little stuff however the hell you want AFTER YOUR BIG STUFF since it shouldn't cut into recovery in more important stuff like squats and deads.

    Do one type of assistance for anything you want to hit and hammer it home with 5 x 10, 3 x 20 or something like that.

    So AFTER your bench OR incline:

    French press OR skull crushers OR tri extensions with a rope on the lat pulldown for 5 x 10 to hammer tris.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
    Reply With Quote

  8. #8
    Registered User Dragonxster's Avatar
    Join Date: Dec 2012
    Posts: 3
    Rep Power: 0
    Dragonxster is on a distinguished road. (+10)
    Dragonxster is offline
    I am definatley not a novice. I am very knowledgeable about alot of stuff relating to working out but its just the sets that confuse me.
    Reply With Quote

  9. #9
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 61
    Stats: 5'9", 215 lbs
    Posts: 10,214
    BodyPoints: 15762
    Rep Power: 12394
    jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000)
    Visit jgreystoke's BodySpace
    jgreystoke is offline
    Originally Posted by Dragonxster View Post
    I am definatley not a novice. I am very knowledgeable about alot of stuff relating to working out but its just the sets that confuse me.
    Don't know about the logic behind different sets, reps, main vs assistance movements in program design = novice level knowledge.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
    Reply With Quote

Reply

Similar Threads

  1. Generally how many sets per muscle group?
    By Trepkos01 in forum Workout Programs
    Replies: 107
    Last Post: 09-10-2012, 11:03 AM
  2. How many sets per muscle group?
    By Kevin M in forum Exercises
    Replies: 34
    Last Post: 10-05-2006, 10:55 AM
  3. Replies: 6
    Last Post: 10-16-2004, 09:13 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout