How many sets is enough?

[spiderpig]

Usually i do 15 sets on each muscle groups depending on how im feeling that day.

I been training for just over 13 months now and I'm wondering if i should ramp it up from say 3 sets of each exercise to say 4-5, I do only train each muscle group 1 time per week, so should i be good to go with hitting around 20-25 sets on each group? I ask because gains are getting much slower than they was 6 months ago and i need to do something to add some extra strain on my muscles because i wanna be seeing faster gains!

Any tips?

 

[spiderpig]

176 Views and not one single reply? Come on guys!

 

[pikiki]

Just for you to use as a guiedline if it works, I barely suggest guys on workouts but I know I got mines thru a very experience ex-BBr. Look at this and see if helps for your question.

Chest-
5 super sets of Flys ( heavy ) and BB press 10-15 Reps each one.

5 super sets of incline press and Dips ( weighthed if can ) 10-15 Reps each one.

besides this I add a one more light high rep move for chest and done....

It takes me around 45 min and muscle burns and feels a great pump!!!!

I do this for Arms, Shoulders and Back for legs my workout vary from week to week...

 

[SJC]

I usually will work my body parts twice a week, and will usually do 3-4 different execises 3-4 sets with about 8-10 reps. I'm not trying to get huge I just like to keep my strength and muscle tone.

There is always going to be plateau's just work through them

 

[spiderpig]

Just for you to use as a guiedline if it works, I barely suggest guys on workouts but I know I got mines thru a very experience ex-BBr. Look at this and see if helps for your question.

Chest-
5 super sets of Flys ( heavy ) and BB press 10-15 Reps each one.

5 super sets of incline press and Dips ( weighthed if can ) 10-15 Reps each one.

besides this I add a one more light high rep move for chest and done....

It takes me around 45 min and muscle burns and feels a great pump!!!!

I do this for Arms, Shoulders and Back for legs my workout vary from week to week...

Nice routine but this aint for me.

 

[Youngblood43]

For optimal hypertrophy, something like:

frequency: 2-3x week
Volume: 40-60reps
Concentric: 1-2sec
Eccentric: 2-4sec
Rest: 60-90sec

how are u going to give him advice on optimal hypertrophy? u don't know his body.

 

[Youngblood43]

Nice routine but this aint for me.

to me it already sounds like ur doing enough bro. to me the best way to keep results coming is constant variation in ur workouts. been working for me for years. when results aren't coming as fast sometimes ur body is worn out u may want to think about taking some time off like a week or two, sounds like u have been at this routine for awhile. i say take a break and then you'll be good to go!