Science says no more than 10 sets per workout

[friendlyfire31]

per muscle group.

I'm not sure if I can post a link to external source to not get banned by bot but i just finished reading a lot of articles about studies that found out max of effective set per workout to be up to 10. You can google it by "recommended sets per workout" or alike.

I used to train every weak, 3 days 10-13 sets(8-10 reps) for larger muscle (and a bit less for smaller) groups 3 times a weak. 1 hit muscle group a weak. But this complete shuffles things up.

The thing with science is that u can't argue with it.

Ill throw in one of the articles: "builtwithscience.com/how-many-sets-should-i-do"

[bishdipbrah]

Perfect brother!

You figured it out early. On to the IFBB, cant wait to see how thick freaky and huge you get!!! Rawr!

[TAWS6]

Yup. Good find.

[EarlA]

Excellent work OP

[DCSpartan]

All my life I have been looking for the Science. Now its been found. To think of the decades I spent doing 12 sets a workout.

[TolerantLactose]

The thing with science is that u can't argue with it.

Says someone who's never been in an enclosed space with more than one PhDs. Science must be argued with or it's useless.

[ElrondHubbard]

Says someone who's never been in an enclosed space with more than one PhDs. Science must be argued with or it's useless.

No it isn't.

[Kewbrah]

You don't know science. I know science.

[TolerantLactose]

No it isn't.

Funny.

... I hope you're just trying to pull my leg.

[SuffolkPunch]

If it works for you then great.

But science does not say that. You don't get hard and fast rules. You only get evidence which is often particular to individuals.

Any time you see a "my way or the highway" article OP, that's dogma not science.

People like dogma because it's simple - and sometimes it works - right up until it doesn't.

And as for the link, if you never post it again, then I can assume you aren't a spammer.

[friendlyfire31]

Most programs i look up online suggest doing way more sets and reps. Doing up to 10 sets is pretty controversial in that way. So I wanted your opinion on it.

It's based on research(not one, several studies) and what works for most people statistically. I'm not making this up.

[Millz12323]

Most programs i look up online suggest doing way more sets and reps. Doing up to 10 sets is pretty controversial in that way. So I wanted your opinion on it.

It's based on research(not one, several studies) and what works for most people statistically. I'm not making this up.

Here's the thing... You didn't read the research. All you did was read someone's interpretation of the research and there's a high probability that the person who wrote the article didn't read any of the research material either. Maybe he just read the conclusion of the study.

A lot of studies are poorly designed or don't really draw the exact conclusion you think they're drawing.

I'm not saying what you're suggesting is bad or wrong but it's never black and white like you're saying. It's always more nuanced.

If you like science have a listen to some fitness podcasts like stronger by science or iron culture where they discuss the studies in depth by smart people who read research for a living

[SuffolkPunch]

Most programs i look up online suggest doing way more sets and reps. Doing up to 10 sets is pretty controversial in that way. So I wanted your opinion on it.

It's based on research(not one, several studies) and what works for most people statistically. I'm not making this up.

It's not an unreasonable number - for many novices, it's going to be spot on.

Fortunately, I (and many regulars here) have actually read the studies behind these claims. And the point is, it's not a magic number - it's going to vary from person to person and it's also going to generally go up for more experienced lifters.

[OldFartTom]

All this time I'd been doing 9.5 sets and going nowhere. Why oh why did nobody tell me this before, those wasted years I can never get back!

There, fed the roll bread.
OP can sleep happy now

[DCSpartan]

All this time I'd been doing 9.5 sets and going nowhere. Why oh why did nobody tell me this before, those wasted years I can never get back!

There, fed the roll bread.
OP can sleep happy now

I hear you. If only we had the Science back in the day. Its like the Force and the Matrix all rolled up into one.

[TolerantLactose]

Fortunately, I (and many regulars here) have actually read the studies behind these claims. And the point is, it's not a magic number - it's going to vary from person to person and it's also going to generally go up for more experienced lifters.

The author of the linked opinion piece said just that but it seems the OP glossed over or simply missed that point.

[DCSpartan]

The author of the linked opinion piece said just that but it seems the OP glossed over or simply missed that point.

Cause its easier to make a declarative statement than understand the nuances of 50 years of actual scientific research, most of the early foundational studies of which are in Russian.

[sooby]

No it isn't.

The thing with studies particularly in the exercise science field is that it is always going to be nuanced and have specific applications. It's far from perfect and there isn't any magic number that is definitely optimal for everybody. It's important to consider the studies but at the same time experiment and see what works best for you. It's not fire burns type factual.

[Nwlifter]

If it works for you then great.

But science does not say that. You don't get hard and fast rules. You only get evidence which is often particular to individuals.

Any time you see a "my way or the highway" article OP, that's dogma not science.

People like dogma because it's simple - and sometimes it works - right up until it doesn't.

And as for the link, if you never post it again, then I can assume you aren't a spammer.

Yep, spot on!

[WeightedDip]

p
The thing with science is that u can't argue with it.

All my buddies back on the Ferguson Unit, poor dudes are ripping out 20 sets of 20 on that pull up bar and grinding out 1,500 push-ups for no reason, your science proves them wrong. OP, go to the yard and let them know science says their wrong. LOL

[TheShadowMan]

10 sets for everything? Per exercise? What's this supposed standard ordering?