What is the Optimum # of sets per each muscle group?

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  1. #1
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    What is the Optimum # of sets per each muscle group?

    Can some one please tell me the optimum # of sets per each muscle group for someone going natural. Cosidering i only work out each muscle group once a week.


    Thanks
    Last edited by StuckInBako; 07-15-2005 at 01:50 AM. Reason: spelling

  2. #2
    1-3, 3-6, 6-9, 9-12 and 12+ depending on what son of a bitch answers your question

  3. #3
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    3

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    Quote Originally Posted by TheCurse
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    take it 3 for small 6 for large?

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    Quote Originally Posted by HardTrainer
    take it 3 for small 6 for large?
    IMO, that's a good place to start. as always quality beats quantity.

    personally I don't count warm-up sets, only working sets
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    Quote Originally Posted by LAM
    IMO, that's a good place to start. as always quality beats quantity.

    personally I don't count warm-up sets, only working sets
    Agreee 100%
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    I hit chest and back for about 10-12 sets.
    Biceps can be anywhere from 3-9 depending on how hard my lat work was.
    Shoulders, sometimes I skip them if my bench/flies was super intense, sometimes I hit them for about 6 sets.
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    just do whatever feels right for you. i use 8-12 for everything. sometimes my last set will only be about 5, but i never go below five, personally. it generates an increased risk of energy which is what you dont want .. especially if youre natural.

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    guess i was over training, i was doing 15 plus set sometimes for my shoulders and the same for my biceps usually 4 exercises each X 4 sets, thanks for the replies everyone

  10. #10
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    For me...

    Chest, Back, Shoulders, Legs: 6 Sets each
    Biceps, Triceps, Calves: 2-4 Sets each
    Abs: Rarely any direct work
    195 @ 10%
    B/S/D:320/385/445

  11. #11
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    Guess I'm fucked. Maybe this is why I'm also losing LBM while cutting with no gear.
    Quads 13
    Hams 4
    calves 4
    Chest 12
    Back 18
    Delts and traps 17
    Bi's 8
    Tri's 15

  12. #12
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    drew
    I'm 24 and have the same exact build 6"1 170 glad to see someone as skinny as can make gains to 205 in bench, i currently put up 150 after 2 months of training and the most i ever put up was 165 in high school

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    Quote Originally Posted by Bakersfield
    drew
    I'm 24 and have the same exact build 6"1 170 glad to see someone as skinny as can make gains to 205 in bench, i currently put up 150 after 2 months of training and the most i ever put up was 165 in high school
    Yeah man... eat big... I increased to 3900 cals 9 days ago... gained 2-4lbs SINCE THEN. I'm 178.5 as of today's reading, 179.25 last night. I was only 153 at Christmas. So yeah man... you can do it.. I lifted for 3 years without any progress like this... just gotta get it all nailed down.
    195 @ 10%
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    Quote Originally Posted by Tough Old Man
    Guess I'm fucked. Maybe this is why I'm also losing LBM while cutting with no gear.
    Quads 13
    Hams 4
    calves 4
    Chest 12
    Back 18
    Delts and traps 17
    Bi's 8
    Tri's 15
    I admit I am lower volume than MANY guys, but it brings me good progress. You do seem to be pretty high volume, especially while cutting. I especially worry about your muscle groups that are getting those double-digit #s of sets.
    195 @ 10%
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    i thought it was saying reps. i only do like 3 sets per small muscle group. legs, chest, and lats get around 6 to 10 depending on how i feel

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    Chest 8, followed by triceps 5
    Latts 10-12 followed by biceps 6
    Quads 6 calves 3
    Hamstrings 6
    Traps 4
    Deltoids 10
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  17. #17
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    This is my routine, is this good or would there be a better order to do them in

    Mon-Chest/tri's
    Tues-Bi's/Back
    Weds-Legs
    Thurs-Shoulder/Traps
    Friday through Sunday Rest

  18. #18
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    Break it up in the middle of the week...2 on, 1 off, 2 on, 2 off.

    Mon-Chest/tri's
    Tues-Bi's/Back
    Weds-OFF
    Thurs-Legs
    Friday Shoulder/Traps
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  19. #19
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    I went to 6 days a week.
    Sun: Legs
    Mon: Chest
    Tue: Back
    Wed: Delt / Traps
    Thur: Biceps
    Fri: Triceps
    I get from 75 - 85 Sets a week Total.

    I'm doing this cause of cycling carbs.
    Thurs, Fri and Sat Zero carbs except a trace amount found in green veg
    Sun load carbs abput 350-400
    Mon: low 200 carbs
    Tue: load agaun
    Wed: Low 200

  20. #20
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    Quote Originally Posted by Bakersfield
    This is my routine, is this good or would there be a better order to do them in

    Mon-Chest/tri's
    Tues-Bi's/Back
    Weds-Legs
    Thurs-Shoulder/Traps
    Friday through Sunday Rest
    i would try and put at least one day between back and legs, as you should be doing deadlifts on leg day, and hopefully back extensions. id put rest on weds and legs on friday in the above routine, then that would be a pretty good weekly schedule, although im in favor of 5-6 day splits myself.
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  21. #21
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    Quote Originally Posted by TheCurse
    as you should be doing deadlifts on leg day,
    You can do deadlifts on back day.

  22. #22
    Quote Originally Posted by Tough Old Man
    Guess I'm fucked. Maybe this is why I'm also losing LBM while cutting with no gear.
    Quads 13
    Hams 4
    calves 4
    Chest 12
    Back 18
    Delts and traps 17
    Bi's 8
    Tri's 15
    Your doing 15 primary sets for triceps and 20+ indirect sets for them from chest and delt training? yet you do 4 sets for calves&hams and 12 for chest which get no other indirect work other then hams.

  23. #23
    I always said a good mass weight training cycle is a good cutting cycle, its how you manage calorie intake that matter, but thats just me

  24. #24
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    Quote Originally Posted by HardTrainer
    I always said a good mass weight training cycle is a good cutting cycle, its how you manage calorie intake that matter, but thats just me
    I'd have to agree that that makes the most sense to me.
    195 @ 10%
    B/S/D:320/385/445

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    Legs 12-15
    Calves 2-4
    Chest 6-8
    Back 10-12
    Delts 4-6
    Traps 2
    Bi's 4-6
    Tri's 4-6
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  27. #27
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    theres not really a set optimum number of sets for anything.

    and yes ihateschool, you can do deads on back day, its just my opinion that its best to do them on leg day. of course that is only my opinion, and if karl was here we'd have a great arguement but i havent seen that git in a while.
    i guess my reasoning is there is so much to do on back day, while with legs, if i really hit my squats and deads, that covers a lot of bases. all these auxillary isolations are useful, but imo intensity in the big lifts is what makes big (strong) bodies.

    so stop wasting your time with all this curling kids and row!
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  28. #28
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    There are a lot of factors you must consider to come up with the right numbers:

    Frequency: How many days per week do you train the muscle?

    Intensity: How close to failure do you go? Do you use highly taxing techniques such as supersets, dropsets, rest-pause sets, etc.?

    Genetics: How quickly does the target muscle recover from a training session? How quickly does your CNS recover from a training session?

    Diet: Do you follow a diet conducive to proper recovery after each training session?

    Added recovery: Do you perform activities such as light aerobics, stretching, deep tissue massage, contrast showers, etc. which are likely to aid in recovery?

    Muscle: Which muscle is it? Typically, smaller muscles heal quicker for obvious reasons.

    Sleep: Do you get enough sleep?

    Hormone levels: Does your body naturally produce enough anabolic hormones to allow adequate recovery?

    There are probably more reasons. What I am getting at is that you have to discover the proper number of sets through trial and error and adjust if any of the aforementioned factors, or any other factors that might affect recovery, change.
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  29. #29
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    Would it be fine if i did a six day routine

    Day 1 chest/triceps
    Day2 Back/Biceps
    Day3 rest
    Day 4 Shoulder
    Day5 Legs
    Day6 rest
    and then start over or do i really need that extra day of rest, i do consume plenty of protein daily, also take creatine, 2-3 shakes of ON whey, L-glutamine, and multi's along with vitamin B-100

  30. #30
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    you could do that. taking another day of rest is entirely up to you are different people will recover at different rates.
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