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  1. #1
    Registered User RONNIE_COLEMAN's Avatar
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    **How Many Sets Should You Do To Gain Muscle Mass**??**

    hi guys, was just wondering, how many sets u all do in the gym on each exercise. im looking to build muscle really. iv been doing mostly 4 sets on each exercise, on the odd occasion 3 sets.

    also, how many reps du do aswel? or do u mix it up abit. i tend to stick to 8 reps.?

    any opinions are greatly welcomed.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  2. #2
    Registered User Pac 22's Avatar
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    thats fine but for your last set try to increase the weight and do 6 reps besides that ur fine dont do more than 12 sets total per body part.
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  3. #3
    Registered User DMash1080's Avatar
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    i got 3 sets, but i go 12-10-Burnout reps
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  4. #4
    Registered User RONNIE_COLEMAN's Avatar
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    thanks for the replies. yeah, at the mo i generally do four exercises for each body part. 4 sets each, on the odd exercises 3 sets. so im doing 15-16 sets per body part, once a week. is that good ****?

    so u wudnt recommend dropping the weight on the last set and blasting out as many reps as i can?
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  5. #5
    Registered User Pac 22's Avatar
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    no burn out sets like that to do alot of reps like that is to cut down if your trying to get bigger you need to do the opposite increase the weigh and do less reps
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  6. #6
    Registered User RONNIE_COLEMAN's Avatar
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    good advice mate, thanks. sum1 sed to me the other day if ur trying to grow muscle u shud do less sets, as in 3 maybe, and then if u wanted to u cud add another exercise to each session.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  7. #7
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    You shouldn't be looking at how many sets on each exercise but at how much volume for each muscle [group]...
    "You don't regret the things you did... you regret the things you didn't do"

    "very seldom do the lambs slaughter the butcher"
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  8. #8
    Registered User gonzaga111's Avatar
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    i am a firm believer in a decent amount of volume large bodyparts should get 16-20 sets in the 8-12 rep range and smaller parts should get 12-16 sets for smaller bodyparts

    i also believe in intensity techniques such as drop sets, forced reps, supersets etc.

    go hard or go home
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  9. #9
    Registered User Wyvern's Avatar
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    2 sets of 24 reps =)
    ..:: Knowledge is Power ::..
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  10. #10
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    Originally Posted by gonzaga111
    i am a firm believer in a decent amount of volume large bodyparts should get 16-20 sets in the 8-12 rep range and smaller parts should get 12-16 sets for smaller bodyparts

    i also believe in intensity techniques such as drop sets, forced reps, supersets etc.

    go hard or go home
    Wow man, that' quite a bit. Cut those numbers in half and that's what my routine consists of. I'm sure yours works for u as mine does for me.
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  11. #11
    Registered User humpty_dumpty's Avatar
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    Chest- 12 sets
    Back- 14 sets upper, 4sets lower
    Shoulders- 16 sets shoulders, traps 8 sets
    bis- 8 tris 8
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  12. #12
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    german volume training or optimized volume training. look 'em up.
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  13. #13
    Registerd User Amoral's Avatar
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    At this age and level of training I'd say no more than 8 sets per body part per week.
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  14. #14
    Registered User RONNIE_COLEMAN's Avatar
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    sum suprising suggestions. at the mo i am doing like 15 sets say on average for each muscle once a week.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  15. #15
    Strong-Ass Jaw Crew Trappy's Avatar
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    Originally Posted by MetallicaMan88
    At this age and level of training I'd say no more than 8 sets per body part per week.

    Are you kidding?

    The amount of mis information in this thread is unreal.. everyone's different. You have to find whether you respond better to high volume or low volume, then what sort of rep ranges. As an average.. people tend to say 4 sets on an exercise and between 5-12 reps for 'bodybuilding' as such.
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  16. #16
    ISSA CPT/CSPN BigStew's Avatar
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    for upper body exercise the best rep range is 8-12 and for lower body 10-15. Use this rep range for most of your workouts but sometime try shocking your muscle by incresing the weight and use less reps or lower the weight and increse the reps. Make sure that you use these shock techniquies sparingly or the muscles will not be shocked.
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  17. #17
    Registered User nsnutter's Avatar
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    There are so many different lifts (and variations of each lift) that target each muscle group. I generally like to hit each lift (not each muscle group) with 3 or 4 hard sets of 8-10 reps and then one set of 3 (obviously trying to get as much weight as possible). I've found that this really seems to build up not only muscle, but strength/endurance as well, so you can add more weight in the future - hence building more muscle. Kind of a cycle, see? That is what works for me though - experiment and find what works for you. Everyone is different.
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  18. #18
    Registered User RONNIE_COLEMAN's Avatar
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    Thanks For The Replies!
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  19. #19
    Registered User Lyquid's Avatar
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    I would say experiment big time bro. Try maybe 5x5, max ot, hst. Try alot of differant stuff with differant reps/sets and find what makes "YOU" grow. Try some stuff for maybe 8 or so weeks each and see what gives you best gains or what gives you best strength.
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  20. #20
    Registered User Lyquid's Avatar
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    I would say experiment big time bro. Try maybe 5x5, max ot, hst. Try alot of differant stuff with differant reps/sets and find what makes "YOU" grow. Try some stuff for maybe 8 or so weeks each and see what gives you best gains or what gives you best strength.
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  21. #21
    Registered User RONNIE_COLEMAN's Avatar
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    ^thanks man
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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