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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06-02-2005, 08:38 AM #1
Is 2 sets enough for muscle growth?
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06-02-2005, 08:43 AM #2
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06-02-2005, 09:32 AM #3
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06-02-2005, 09:34 AM #4
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06-02-2005, 09:37 AM #5
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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06-02-2005, 12:29 PM #6Originally Posted by skimmerGet Big or Die Tryin'
current weight: 252.5lbs
Currently training out of Ironworks Fitness in Point Edward, Ontario and the University of Guelph Athletic Centre in Guelph, Ontario.
Biggest lift combos of 2008:
bench: 225x16, 300x6, 315x6, 335x5 drop to 225x7
max successful bench in 2008: 365x2 (hoping to get 405 before 2009)
dead lift: 225x10, 315x8, 365x8, 405x7
squat: 225x12, 315x10, 385x10, 335x12
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06-02-2005, 03:15 PM #7
- Join Date: May 2005
- Location: The O.C. - yeah like the show
- Age: 46
- Posts: 2,118
- Rep Power: 2040
Originally Posted by skimmerHow can you lose fat eating 6 times a day, when I keep putting on weight eating only twice a day. - CoWorker
Gym Stats
Bench - 315lbs (1 rep)
Squats - N/A lower disk problems :(
Military DB press - 120lbs (3 reps)
Deads - 405lbs (4 reps)
Competitive eating stats
26.5 Nathans hot dogs - 10mins
19 burritos - 10 mins
169 Dumplings (1oz) - 10mins
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06-02-2005, 03:26 PM #8
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06-02-2005, 03:29 PM #9
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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06-03-2005, 04:26 AM #10Originally Posted by ironLifeBG"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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06-03-2005, 04:30 AM #11Originally Posted by In Flames"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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06-03-2005, 04:49 AM #12
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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06-03-2005, 05:49 AM #13Originally Posted by jon4127Pain is weakness leaving the body.
Obsessed is a word used by the lazy to describe the dedicated!
If you like it, rep it.
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06-03-2005, 06:20 AM #14
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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06-03-2005, 06:31 AM #15
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.
32 5'10" 180lbs 10%bf
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06-03-2005, 06:45 AM #16Originally Posted by skimmer
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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06-03-2005, 08:35 AM #17
Read about Mike Mentzer...
30 mins a couple times a week
http://www.bodybuilding.com/fun/becker22.htm
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06-03-2005, 08:40 AM #18
- Join Date: Dec 2004
- Location: mini-apple-is, mN
- Age: 46
- Posts: 597
- Rep Power: 394
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
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. "
"I saw a woman wearing a sweatshirt with Guess on it. I said, Thyroid problem?"
both by Arnold Schwarzenegger
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06-03-2005, 08:45 AM #19
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.
Shut up and Squat!
Living with ALS or dying because of it. ama
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06-06-2005, 11:52 PM #20
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 43
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which study
Originally Posted by skimmerUSMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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01-27-2014, 04:17 AM #21
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01-27-2014, 04:29 AM #22
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
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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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01-27-2014, 04:31 AM #23
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