How many sets/reps do you use ?

[Green888]

I was just wondering how many sets and reps you people use for the different muscles !

Here is a typical routine for me :

monday
chest/biceps

Incline benchpress 5x5 sets/reps
flat dumbell press 3x10-12
cable crossovers 3x10-12
********************
Preacher curls 4x8-10
Dumbell curls 3x8
concentration curls 3x10
(followed by rotator cuff work)


tuesday
legs
squats 6x6-10
legpress 5x6-10
leg extensions (one legged) 4x8-10
leg curls 5x6-12


thursday
back
T-bar rows 5x6-12
chinups 4x6-15
narrowgrip lat pulldowns 3x8-10
cable rowing 3x8-10
(followed by rotator cuff work)


friday
delts/triceps
rear deltmachine 5x8-15
sidelat 5x8-12
militarypress 3x20
***************
pushdown 5x8-12
onearm overhead extensions 3x8
dumbell kickbacks 3x10


I often wonder if im doing to many or to few sets, i dont seem to make any progress except when im on a cycle (10 weeks every spring) !

Feel free to comment my workout routine, it would be nice if you people can agree on something, that might help me out !

Me:
245lbs
188 cm
30 years old
been working out for 13+ years, doing roidz once a year for the past 7 years !

Thx in advance for your input !

Green888

 

[Green888]

come on now, i know someone wants to comment this ?

bumpe, di bump bump

 

[huskyguy]

It all depends on what my goals are, when I am trying to tighten up and get more ripped then I will do higher reps and maybe as much as 5 sets of some exercises--You can turn your weight training into a circuit training program when this is done. However, If I am trying to gain mass then its lower reps--as low as 5 for approx 3 sets on each exercise, and I will increase the weight while lowering the reps. It all depends on what I think I need and what I am trying to achieve.

 

[slobberknocker]

1-20

 

[Green888]

1-20

i meant how many sets per muscle group ?

 

[gator_mclusky]

i meant how many sets per muscle group ?

9-12


Gator

 

[Green888]

large muscle groups 12 and small musclegroups 9 ?
...then im doing a little too much !

 

[josh81]

I do 14-16 for the larger muscle groups, and 9-12 for the smaller ones.
Works well for me

 

[string_bean00]

I'm usually in the 12-15 set range, but for the most part only a few of those are "real sets". They make get somewhat tough, but I consider them just a warmup, until I get to the balls to the wall set.

 

[fredsgaard]

Jeg synes bare du skal køre 1200 set bænkpress

 

[string_bean00]

Jeg synes bare du skal køre 1200 set bænkpress

1,200 sets of bench press?

 

[fredsgaard]

It was a joke Green888 is one of my friends ;-)

 

[Green888]

It was a joke Green888 is one of my friends ;-)

i tried the 1200 sets benchpress, and after 683 sets i had a stroke !!!
THX A LOT !!!! GRRrrr......

 

[josh81]

i tried the 1200 sets benchpress, and after 683 sets i had a stroke !!!
THX A LOT !!!! GRRrrr......

hahah
good stuff man

 

[rjx]

I try to fatigue my muscles in the least amount of sets possibal. G2G to work. I will re-post later.

 

[slobberknocker]

I try to set some kind of PR on the main lift for the day. Sometimes it's a single. Sometimes double or triple. Could be a 5 rep max. And occiasonally once in a blue moon I'll do lots of reps.

After that I do 2-4 assistance exercises, 1-3 sets each, 5-10 reps. Instinctive training.

I work hard on my main lift and set a PR. Then I do some bullshit, and then go home.

 

[fredsgaard]

Jeg vil måske råde dig til at få savet 10-12 cm af dine ben, altså 188cm er sgu meget, og du vil komme til at se meget større ud hvis du er lavere. FORK!!! det ville være vildt!

 

[jcp2]

deads i like 1-5, everything else 5-12 with the occasional dip below and occasionally go above on legs.

 

[Green888]

thx for the input all...(exept fredsgaard who made me try to do 1200sets)