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.
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04-06-2006, 07:09 AM #1
**How Many Sets Should You Do To Gain Muscle Mass**??**
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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04-06-2006, 07:11 AM #2
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04-06-2006, 07:36 AM #3
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04-06-2006, 07:44 AM #4
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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04-06-2006, 07:48 AM #5
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04-06-2006, 07:50 AM #6
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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04-06-2006, 09:06 AM #7
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04-06-2006, 10:10 AM #8
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 home6-1
171
"Train,Eat,Sleep,Repeat"
"This aint for the weak hearted"
One day i hope to compete
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04-06-2006, 11:45 AM #9
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04-06-2006, 12:57 PM #10
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04-06-2006, 01:09 PM #11
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04-06-2006, 01:53 PM #12
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04-06-2006, 02:05 PM #13
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04-10-2006, 08:11 AM #14
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04-10-2006, 09:10 AM #15Originally Posted by MetallicaMan88
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.Hai guise.
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04-10-2006, 09:18 AM #16
- Join Date: Apr 2006
- Location: Miami, Florida, United States
- Age: 36
- Posts: 11,952
- Rep Power: 4987
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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04-10-2006, 09:19 AM #17
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.
Live today like there's no tomorrow - life's too short too sit back and let it slip by - work hard and you'll be rewarded
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04-12-2006, 01:24 AM #18
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04-12-2006, 01:29 AM #19
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04-12-2006, 01:29 AM #20
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04-12-2006, 01:34 AM #21
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