I was just wondering the how many sets i should try for the major muscles like back, chest, and legs. I have been averaging about 15-18 for these. Is this to many? For the biceps and triceps i average about 10-12 sets. Is this to much or not enough? Thanks for your help.
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Sets per muscle
- Thread starter CJMAJOR
- Start date
hmm i seem to do 15 every muscle group i am not sure how it should be tho.. accualy i tend to go up to 20 on bench only.. back and shoulder kill me before i can even reach 15 so i stop at 15... and biceps i do more cause i like those hammer curls and preacher curls.. while triceps die on me before i reach 15 also so i stop at 15.. legs is a different story i think.. i got 10 - 15 quads, 5 for hamstrings, 10 for calfs.. but then again i am not a professonal or anything like that
I'll steal gopro's advice and post it here:
Large muscles: 8 to 10 sets (chest, lats, quads)
Medium muscles: 6 to 8 sets (delts, triceps, hammies)
Small muscles: 4 to 6 sets (biceps, traps, lower back, abs, calves)
Large muscles: 8 to 10 sets (chest, lats, quads)
Medium muscles: 6 to 8 sets (delts, triceps, hammies)
Small muscles: 4 to 6 sets (biceps, traps, lower back, abs, calves)
Hmmm,,,, Seems to me if you can get 8-10 sets on a large muscle, the weight you're using isn't heavy enough.
I do 3 sets full range and 3 sets of strong range partials for each muscle group not including warm ups. Any more than that would keep me in the gym too long.
I do 3 sets full range and 3 sets of strong range partials for each muscle group not including warm ups. Any more than that would keep me in the gym too long.
Well, last time you answred it, I wrote it down!
(Hey, I gave you credit for it!!!!!)
Last edited:
That's not true. It depends what your goals are.
After analyzing the original question, you can get a TOTAL set count of 8-10 on large muscle groups if you're using 2 or more movements. BUT the real question is, is it really necessary to do more than the large compound movements to add mass? 10 sets of 20 rep squats is enough to kill me! I've been very successful in using one exercise per body part at no more than 6 sets. I'm able to hit the muscle differently each week by performing a different movement than the previous week. This keeps the time in the gym interesting and short, but very intense.
When did he say that was his goal?
I guess with that question, nobody should have answered. He didn't state his goals, so how can you give an accurate answer?
You know what happens when you ASSuME?
You know what happens when you ASSuME?
My goal is strength and mass. I am growing but I was wondering if doing 12 sets at 8-10 reps on small muscles is too much break down? I also wondered if i shrinked the number of sets if i wouldnt breakdown as much and grow faster? I try to wait about 72 hours to work that same muscle again. Like biceps on tuesday friday for back. Or monday for chest thursday for triceps. I am eating on gram of protein per body weight and using about 10 grams of creatine a day. I take a good multivitamin and I also take glutamine with my protein shake. Maybe this will help!
What I try to do as far as set numbers go is to keep it to a minimum. If you get a really good pump after 3-4 sets, then more than that isn't going help. Use heavy weight and use strict form. Also make sure you get plenty of rest afterwards. I use a 3 day slit that looks like this:
Monday
shoulder, chest, tris
Wednesday
Back and bis
Friday
Legs
I've found that by using heavy weight for 8-10 reps for 3 sets in the full range motion and then increasing the weight by 40%+ for maximum reps in strong range partials, I've begun growing at an amazing rate. The pumps I achieve are incredible! I only use 1 exercise per body part and change this exercise from week to week so my body won't become used to a certain movement.
Monday
shoulder, chest, tris
Wednesday
Back and bis
Friday
Legs
I've found that by using heavy weight for 8-10 reps for 3 sets in the full range motion and then increasing the weight by 40%+ for maximum reps in strong range partials, I've begun growing at an amazing rate. The pumps I achieve are incredible! I only use 1 exercise per body part and change this exercise from week to week so my body won't become used to a certain movement.
If this routine is working for you, than great, stick to it! My recommendations as far as sets is what I feel works for most of the general population, most of the time. The biggest problem I find is that people are overtraining, with as many as 20 sets for chest and 12-15 for biceps...not everyone, but many.
When I work with people one on one, I am able to observe more closely what goes on with their strength, muscular development, nutrition, recovery abilities, etc...and this allows me to make more specific recommendations on their training.
I find that most people fit somewhere around the sets level that is written several posts above, however, I have some clients that thrive on many more sets and some that do best on 2-3 sets per bodypart!
Hey guys thanks for your help. The problem i have sometimes is that I want to do several excercies for the same group so i hit all portion and sides for that muscle. But I will try cutting down on the sets and just make sure i get a good pump and maybe that will help. But overall thanks for your help!
Macnsmack
Registered
just my 2 cents
It all depends on you intensity... If I am training at max effort I actually tend to do less sets. If I am not feeling up to par I do more lower intensity sets. Major body aprts generally get 12 to 16 sets. Smaller body parts get 8 to 10.
It all depends on you intensity... If I am training at max effort I actually tend to do less sets. If I am not feeling up to par I do more lower intensity sets. Major body aprts generally get 12 to 16 sets. Smaller body parts get 8 to 10.
Don't worry about hitting a muscle from all angles at EVERY workout. A better strategy is to switch exercises from workout to workout...For example, for chest...
workout 1
Bench Press
Flat Flye
Dips
workout 2
Incline Press
Incline Flye
Dumbell Pullover
workout 3
Flat Dumbell Press
Incline Dumbell Press
Pec Dek
etc....
This is how to reach your potential without overtraining.
Anytime you incline a bench you will affect the upper chest more than the middle and lower chest...forget when people say that you can't affect one part of a muscle preferably over another part...you can...EMG studies show it, and I've observed it on myself and others.
Quiksilver4917
Registered
how involved are you?
