number of sets per week [Forum Archive]

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number of sets per week

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Posted by: astral37

hi just have a simple question that i think i know the answer to, want to make sure though. if i'm only working each muscle group once per week, is it ok to just do 6 sets for the smaller muscles and 9 for the bigger ones or is this too little? thanks

Posted by: gopro

If you train with intensity and focus, than 9 sets for larger groups and 6 for smaller are plenty for the week. If you are simply going through the motions it won't make a difference no matter what you do!

Posted by: astral37

what exactly do you mean intensity and focus? just do as heavy weight as you can with proper rest periods?

thanks!

Posted by: gopro

Quote:

Originally posted by astral37
what exactly do you mean intensity and focus? just do as heavy weight as you can with proper rest periods?

thanks!

What I mean is not necessarily heavy weights per se but that you take the set until complete failure...until you can no longer complete another rep in perfect form. You should be concentrating and focusing totally on the muscle you are trying to work and not thinking about something else or looking around the gym.

Posted by: astral37

ah ok thanks so much! I guess complete failure should ideally occur within the 6-12 rep range? (if i go higher than that i should be using heavier weight i assume). thanks again

j

Posted by: gopro

Do some work in the 4-6 range, the 8-12 range, and the 12-15 range...all to failure. Example:

-bench press...3 x 4-6
-incline dumbell press...3 x 8-10
-dips...2-3 x 12-15

Posted by: Prince

Quote:

Originally posted by gopro
...and not thinking about something else or looking around the gym.

hmmm...what if a hot chick in a g-string passes by?

Posted by: gopro

Quote:

Originally posted by Prince
hmmm...what if a hot chick in a g-string passes by?

Well, all rules can be bent...

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number of sets per week

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