12 sets per muscle group?

namvet · 08-01-2005, 06:57 PM

Is it a good idea for me to up my sets from 9 to 12? I've been lifting for a year and a half and I'm at a plateau, when I eat more I just put on fat. I'm wondering if I should work them even harder so I feel it for the next few days, the way I used to when I started lifting.

**P-funk** · 08-01-2005, 09:13 PM

what are you doing now? the number of sets you are performing is going to depend on many factors including intensity and frequency of training.....need more information to give an answer.

kraziplaya · 08-01-2005, 09:20 PM

maybe you could lower the sets and increase the intensity

MuscleM4n · 08-01-2005, 09:24 PM

Quote:

Originally Posted by namvet

Is it a good idea for me to up my sets from 9 to 12? I've been lifting for a year and a half and I'm at a plateau, when I eat more I just put on fat. I'm wondering if I should work them even harder so I feel it for the next few days, the way I used to when I started lifting.

Upping the number of sets is not directly ascocieted (sp.) with getting out of a plateau/gaining muscle.

number of ways to consider to break from your plateau:

1) Increase calories

2) Change diet

3) Up intensity = less rest time between sets.

4) Change rep pattern for variety.

5) change your exercises.

Look at those points and see what is wrong.
Bound to be one / more of the above.

I used to be inexperienced with training and reached a few plateaus too. The main thing which got me on the path again was upping the calories and changing my diet around.

Hope that helps namvet

Doublebase · 08-01-2005, 09:39 PM

What does your diet look like?

MuscleM4n · 08-01-2005, 09:45 PM

If you are prone to putting on fat, simple really ; More intensity in the gym, no need for cardio but is optional.

Akkers · 08-01-2005, 10:29 PM

Shock routines - change your workout around every so often. The body adapts to what is going on very quickly and our body doesnt want to grow, it wants to stay the same. Simple answer: force it to grow. Use more weight, drop sets, forced reps, flushing sets and most importantly, change your exercises around. Change your rep ranges. If you were at 6-8 before, bust out a workout with 12-15 reps for your sets. There is no black and white answer for this. Every person 'sticks' for a different reason, so your just going to have to try things and see what works and wehat doesnt.

For us to be any more help, post up your workout and we can take it from there.

08-01-2005, 06:57 PM	#1
namvet ...rabid nationalist Join Date: Aug 2005 Location: Great Southern Land Posts: 16	12 sets per muscle group? Is it a good idea for me to up my sets from 9 to 12? I've been lifting for a year and a half and I'm at a plateau, when I eat more I just put on fat. I'm wondering if I should work them even harder so I feel it for the next few days, the way I used to when I started lifting.

08-01-2005, 09:13 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	what are you doing now? the number of sets you are performing is going to depend on many factors including intensity and frequency of training.....need more information to give an answer.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-01-2005, 09:45 PM	#6
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	If you are prone to putting on fat, simple really ; More intensity in the gym, no need for cardio but is optional.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

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08-01-2005, 09:20 PM	#3
kraziplaya Registered User Join Date: Mar 2005 Location: VA Posts: 527 Photos: 1	maybe you could lower the sets and increase the intensity

08-01-2005, 09:39 PM	#5
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,633	What does your diet look like?

08-01-2005, 10:29 PM	#7
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	Shock routines - change your workout around every so often. The body adapts to what is going on very quickly and our body doesnt want to grow, it wants to stay the same. Simple answer: force it to grow. Use more weight, drop sets, forced reps, flushing sets and most importantly, change your exercises around. Change your rep ranges. If you were at 6-8 before, bust out a workout with 12-15 reps for your sets. There is no black and white answer for this. Every person 'sticks' for a different reason, so your just going to have to try things and see what works and wehat doesnt. For us to be any more help, post up your workout and we can take it from there.