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  1. #1
    Registered User In Flames's Avatar
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    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.
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    "Who Dares Wins" Diesel46's Avatar
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    IMO as long as you are increasing the weight/reps each time then yes it is.
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    Registered User In Flames's Avatar
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    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?
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    King of Hardgainers skimmer's Avatar
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    One study said 2 sets/2 days a week is optimal for muscle growth.
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    Registered User In Flames's Avatar
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    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.
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    small and worthless ironLifeBG's Avatar
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    Originally Posted by skimmer
    One study said 2 sets/2 days a week is optimal for muscle growth.
    tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.
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    ur mom didnt eat vitamins Dolfan_714's Avatar
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    Originally Posted by skimmer
    One study said 2 sets/2 days a week is optimal for muscle growth.
    Damn, Then I've throw about 3 years of my life out the window.
    How can you lose fat eating 6 times a day, when I keep putting on weight eating only twice a day. - CoWorker

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    Originally Posted by Dolfan_714
    Damn, Then I've throw about 3 years of my life out the window.
    Optimal, meaning good, but you can still do it other ways.
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    Registered User autoartist's Avatar
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    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
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    Originally Posted by ironLifeBG
    tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.
    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
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    Originally Posted by 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?
    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
    "Mans proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero" Mike Mentzer
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    Thumbs up

    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.
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    King of Hardgainers skimmer's Avatar
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    Originally Posted by 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.
    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.
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    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.
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    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.
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    Originally Posted by 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.
    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.
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    Read about Mike Mentzer...

    30 mins a couple times a week

    http://www.bodybuilding.com/fun/becker22.htm
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    As big as your momma not_big_enuf's Avatar
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    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
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    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.
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    which study

    Originally Posted by skimmer
    One study said 2 sets/2 days a week is optimal for muscle growth.
    I am interested in reading about this study. Where can I find it or read about it? Thanks.
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  21. #21
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    Originally Posted by ironLifeBG View Post
    tell that to every pro bodybuilder and they will all laugh at you, some probably more then others.
    tell that to dorian yates and he will laugh with you .. rofl
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    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.
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    Originally Posted by In Flames View Post
    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.


    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
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