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  1. #1
    Registered User sundevil04's Avatar
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    How many total sets per workout?

    Im working two body parts per workout in the 6-10 rep range and wondering how many sets you'd reccomend total for the workout I was thinking 8 sets per body part (2 different exercises at 4 sets per exercise per body part) for a total of 16 sets per workout? opinions?

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    traditional arbitrary numbers again. Instead of 8 sets, how about 9 sets, and how about a total of 17 sets? Sounds stupid right? See, sets dont cause growth but you have to do at least one set.

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    Registered User sundevil04's Avatar
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    yes, and one calorie will technically put weight on you but its not the theoretical info im looking for. I'll rephrase the question for those philosophy majors among us. In your opinion, how many sets would be optimal per bodypart in a two bodypart workout program for maximal hypertrophy.
    Last edited by sundevil04; 06-10-2006 at 01:13 AM.

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    Banned kingfish3's Avatar
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    the exact amount of warmup sets and then ONE, YES ONE SET TO FAILURE , then remember what you did and go up in weight and or reps, then come back for some advanced traiining technique help

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    Registered User sundevil04's Avatar
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    your reccomendation is one warmup set and one set to failure per body part, in a two bodypart workout. wow. I appreciate you trying to help but, no wonder you have 0 rep power after 2400 posts. anyone else have any opinions on this subject.

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    The 24 - 60 Principle by Chad Waterbury


    The 24-50 Principle as it Applies to Maximal Strength with Hypertrophy

    Set/Rep Volume Loading Rest Between Sets Sessions per Week per Muscle Group
    24-36 80-90% of 1RM 70-180 seconds 2-4


    The 24-50 Principle as it Applies to Hypertrophy
    Set/Rep Volume Loading Rest Between Sets Sessions per Week per Muscle Group
    36-50 70-80% of 1RM 60-120 seconds 2-4


    The 24-50 Principle as it Applies to Fat Loss
    Set/RepVolume Loading Rest Between Sets Sessions per Week per Muscle Group
    24-36 70-80% of 1RM 60-90 seconds 2-3

    OK useing Waterbury's chart 36-50 reps per muscle group, I would use the strength set up for compounds and the hypertrophie for iso's

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    Registered User sundevil04's Avatar
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    Originally Posted by all pro
    The 24-50 Principle as it Applies to Hypertrophy
    Set/Rep Volume Loading Rest Between Sets Sessions per Week per Muscle Group
    36-50 70-80% of 1RM 60-120 seconds 2-4
    I dont quite understand what you mean by 36-50 sets/rep

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    Originally Posted by sundevil04
    Im working two body parts per workout in the 6-10 rep range and wondering how many sets you'd reccomend total for the workout I was thinking 8 sets per body part (2 different exercises at 4 sets per exercise per body part) for a total of 16 sets per workout? opinions?
    Depending on intensity, I would say it is too much for me. I would usually do a workout with a certain exercise (ie.: barbell rows), I row on monday for 3x6 going at a 8RM, then row again on wednesday for 3x8 going to failure, and then on friday row for 3x5 going at a 8RM.

    Try it out, I am interested in seeing how you programmed your workout.
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    Originally Posted by sundevil04
    I dont quite understand what you mean by 36-50 sets/rep
    Rather then thinking in terms of sets, think in terms of reps.
    example 4-6 reps for a compound for 5 sets.....5x5=25 reps
    3x8 for 2 isolations= 3x8x2................................48reps
    Total= 73 reps
    Rember Waterbury said once or twice per week so it's really 72-100 reps per week for an experienced lifter who has the work capacity for it. In terms of sets per work out I limit mine to a total of 24.

  10. #10
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    Don't complicate it

    Your body doesn't work with specific numbers of reps and sets, you push yourself as much as you can, your tearing the muscle as much as you can so it can recover and get bigger and stronger. I say do as many sets as you can handle and leave when the pump is insane and you really can't do anymore.

  11. #11
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    Strong TEN YEAR bump for your first post brah.....
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    It depends on the size of the muscle smaller muscles 6-10 larger 12-15

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