How many sets per muscle group?

[Dragonxster]

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?

[IAVA31]

Maybe move the pull ups to a back day

[IAVA31]

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.

[Jfern689]

I do around 28-30 sets per workout and I'm fine. If you comfortable then go right ahead.

[Dragonxster]

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.

[tazui1982]

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.

[jgreystoke]

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.

[Dragonxster]

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.

[jgreystoke]

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.