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

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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.


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    Last edited by StuckInBako; 07-15-2005 at 12:50 AM. Reason: spelling

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

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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
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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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%
    God bless
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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.
    "I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

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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

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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

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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

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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%
    B/S/D:320/385/445

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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%
    B/S/D:320/385/445

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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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