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Number of Sets

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Du
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« on: September 07, 2010, 12:36:37 AM »
I'm confused about the amount of sets I should be doing... even after searching.  I read that 8-12 reps per set is optimal for hypertrophy.  Got that.  But I've read a lot of conflicting info about how many sets to do.  How many do you think per exercise?  And how many exercises per muscle group in a given day? [edit: I skimmed through wolf's guide and he mentions a specific value for a muscle which strikes me as very high--does he mean that number split amongst different exercises? ex: incline BB bench press - 3x8-12 (not sure what the numbers represent)]
I try going to the gym 4x a week and I started 3 months ago.  I know, I'm still a baby Wink

These are all questions concerning 1 workout session and aimed at maximizing growth
« Last Edit: September 07, 2010, 12:56:07 AM by Du » Logged
vertigo66
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« Reply #1 on: September 07, 2010, 02:14:13 AM »
taken from the wolfs post.
Muscle      Sets
------      ----
Chest         12
Back         12-14
Shoulders   6-8
Traps         2-4
Triceps      6-8
Biceps      6-8
Forearms      0-2
Abs         4-6
Thighs      12-18
Calves      6-12

the post itself.
http://www.askscooby.com/advanced-bulking-up-and-gaining-muscle/the_wolf's-guide-on-how-to-create-your-own-workout-routine/
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Du
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« Reply #2 on: September 07, 2010, 03:42:28 AM »
yeah i'm pretty sure you didn't read my post
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Fireball
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    « Reply #3 on: September 07, 2010, 04:15:53 AM »
    Quote
    incline BB bench press - 3x8-12 (not sure what the numbers represent)

    Wolf ment it like this: 3 sets with 8-12 reps. When you can do 3x12 set you increase weight. You go back to 8 rep standpoint. Once increasing weight you must be able to do atleast 3x8 or the weight is too high. Then you work towards 12 again, you achieve it you increase weight and go back to 8 reps.

    1-3 rep max sets: <-- Increse explosive strength on timeframe of 2-5 seconds but not so high overall mass & strength or even endruance gains.
    5x5 rep sets: <-- Increase muscle strength but less endurance (provide mainly .
    3x8-12 rep sets: <-- increase muscle strength, endurance, size gains equally.
    3x12-15 rep sets: <-- increase muscle endurance & size optimally, but minimal strength gains. (In some cases/some exercises not that much mass gain)

    Eitherway, mixing 5x5  weeks and 3x8-12 weeks and couple light weight weeks with high rep range, with less weight is optimal for keeping body guessing after it starts getting used to similiar workouts.
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    Bench press: 120kg/130kg
    BB rows: 110kg/125kg
    3x5rep BB curl: 45kg/47,5kg
    3x5rep french press: 55/60kg.
    5x5 rep RDL: 95kg/110kg
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    « Reply #4 on: September 07, 2010, 04:50:49 AM »
    yes i read you post which is why I posted the details you needed to know from that post.

    if you are working your back/bicep once a wk you do 12-14 sets on your back and 6-8 sets on your biceps.=14 back + 8 bicep

    if you are working your back/bicep twice a wk you do 6-7 sets on your back 1 st workout day and 3-4 sets on your biceps 1st workout day. = back 7 sets x2 (twice a wk) = 14 + biceps 4sets x2(twice a wk)= 8 a total of 14 back and 8 bicep.

    should/could look something like this.

    monday back/bicep 7 sets back 4 sets bicep + other body parts
    tue chest/tri +other parts
    wed rest
    thur bac/bicep 7 sets back 4 sets bicep.+other parts
    fri chest/tri+other parts
    sat cardio
    sun legs

    I have only high lighted back and bicep to make it easy to understand. you see over the wk you hit your back and bicep twice but only did 14 back and 8 bicep. leaving time to do legs/shoulders/core?? etc.if you hit the gym 4 x a wk you need to divide your body up and work out how many sets you need to do each visit. any clearer? hope so Roll Eyes
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    « Reply #5 on: September 07, 2010, 06:41:46 AM »
    Quote from: Fireball on September 07, 2010, 04:15:53 AM
    Quote
    incline BB bench press - 3x8-12 (not sure what the numbers represent)

    Wolf ment it like this: 3 sets with 8-12 reps. When you can do 3x12 set you increase weight. You go back to 8 rep standpoint. Once increasing weight you must be able to do atleast 3x8 or the weight is too high. Then you work towards 12 again, you achieve it you increase weight and go back to 8 reps.

    1-3 rep max sets: <-- Increse explosive strength on timeframe of 2-5 seconds but not so high overall mass & strength or even endruance gains.
    5x5 rep sets: <-- Increase muscle strength but less endurance (provide mainly .
    3x8-12 rep sets: <-- increase muscle strength, endurance, size gains equally.
    3x12-15 rep sets: <-- increase muscle endurance & size optimally, but minimal strength gains. (In some cases/some exercises not that much mass gain)

    Eitherway, mixing 5x5  weeks and 3x8-12 weeks and couple light weight weeks with high rep range, with less weight is optimal for keeping body guessing after it starts getting used to similiar workouts.



    Bad idea.  This guy is a beginner: ''keeping the body guessing'' is pointless and unnecessary.  He needs to find a routine that is suitable for him and stick with it for 2 - 3 months (minimum 6 - 8 weeks) and then evaluate from there.  Mixing amounts of reps and weight will give him terrible gains.
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    « Reply #6 on: September 07, 2010, 07:08:37 AM »
    So, now that i am doing bodyweight exercises from 15+ reps, means thart i am only gaining endurance and not strength ???But i want strength too!!!
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    Du
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    « Reply #7 on: September 07, 2010, 02:58:53 PM »
    OK thanks you two for explaining that in detail. Smiley
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    vertigo66
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    « Reply #8 on: September 08, 2010, 01:18:23 AM »
    Quote from: stavroos on September 07, 2010, 07:08:37 AM
    So, now that i am doing bodyweight exercises from 15+ reps, means thart i am only gaining endurance and not strength ???But i want strength too!!!

    basically yes, body weight workouts will build some strength and condition your body for heavier weights if you choose to go that route. but you will not pack on pounds of muscle like you would from doing heavy weights or gain in strength like you would if you done heavy weight low reps.
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    « Reply #9 on: September 08, 2010, 02:34:11 AM »
    Quote from: stavroos on September 07, 2010, 07:08:37 AM
    So, now that i am doing bodyweight exercises from 15+ reps, means thart i am only gaining endurance and not strength ???But i want strength too!!!
    You just need to do harder bodyweight exercises. If push-ups are too easy, do hip push-ups. If bodyweight squats and lunges are too easy, do single-leg get-ups, and if they are too easy, do pistol squats. If pull-ups are too easy, do wide-grip pull-ups, use a backpack or dumbbell between the legs to make yourself heavier or do assisted one arm pull-ups or something along those lines. Also, dips, handstand push-ups and chin-ups are great bodyweight exercises for the triceps, deltoids and biceps (in that order).

    If bodyweight is STILL too easy, you need to use weights.
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