Max # of sets for each muscle group?

[Trenaject]

What do you guys think are the max number of sets for each muscle group? Bis, Tris, Shoulders, Chest, Back etc. etc.. While on a cycle, is it best to go all out an beat the shit out of that muscle? Or do you guys think less is more. I think this might be a common question asked.

 

[DeadliftsHitMySpot]

There isn't really a set number for each muscle that can be given it varies from person to person so it would be pointless throwing numbers at you!

It will also vary depending on goals, how often you work the muscles, how intense you go and so on...

Currently I am seeing great results from a 5 day a week split
Back & Biceps - 14 & 3
Chest & Triceps - 9 & 8
Quads - 14
Shoulders & Traps - 9 & 9
Hamstrings & Calves - 8 & 8

But again this is just what I feel suits me some poeple will say am overtraining some undertraining let your body do the talking and try different things out.

Good luck

 

[shockandawelifter]

figure what body type you are then go from there


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[nate212]

This really depends on a few variables, lifting experience is a significant one.

IN general i would say less is more for most people assuming they have the experience and ability to lift with intensity using heavy weight. Also, this is assuming we are talking about exercises that actually work like compound stuff.

Sure you can do 20 sets of one arm cable curls and not feel worn out but it will no make you grow.

 

[Trenaject]

I would say im in between meso an ecto more on the meso side but i do have a hard time putting on weight. Ive been lifting for about 7yrs on and off so i do have good muscle conditioning. Ive tried heavy lifting routines such as 5x5, 6-6-6-25 (which is a great one). I really like to feel the burn and feel the muscle work. so lately since my forearm splints hurt like a bitch, i jus do light weight high reps. 3x20. but i switch up routines every 3-4weeks with different work outs for muscle confusion. main goal is to just stay lean and athletic. Now about over training? can you workout your muscles too much to where they wont grow anymore? i thought over training was when you didnt give you muscles time to rest and you re-work them when there still trying to heal?

 

[barrysanders]

Honestly, you need to do as many sets as it takes to get a good pump going. If your not getting a pump redo the set focusing on more isolation for that muscle group. If your not getting pumped your muscle is not growing (keep in mind also that muscles actually grow during rest).

 

[shockandawelifter]

Honestly, you need to do as many sets as it takes to get a good pump going. If your not getting a pump redo the set focusing on more isolation for that muscle group. If your not getting pumped your muscle is not growing (keep in mind also that muscles actually grow during rest).

this is bs, it depends on what he is trying to achieve

 

[barrysanders]

this is bs, it depends on what he is trying to achieve

Is it now???? Below is your stats and routine posted by you. What concerns me is that your 6ft 200lbs and have been training for 12 years. Not to be bitch but your not doing something right bro.. Lets see a picture of you and see what you look like and if its working for you.

Shockandawelifter Routine & Stats::
OK my stats are

age:24
hight:6'0
weight:200 lbs
bodyfat: i can see my abs "4 pack"
Reason: to improve for sport "football"
cycle history: none

Training history:
12 years, The last 3 religiously. From the beginning of 2008 to now i got my weight up from 135 lbs to 205 lbs while keeping my body fat relatively low. Im still getting stronger but im putting on more fat then muscle now when i eat over 3k cals. i can eat below matnince and still make strength gains without the fat.

Programs used so far:
-starting strength
-madcow
-west side for skinny bastards-current program "love this"

PR'S:
box squat-445-3 "2 inc above parallel"
Deadlift-375-3
bench press-275-2
one arm standing dumbell press 75-8
power clean-250-1"good form no splits bs".

Diet: mostly organic


Tren has me on edge lately..not trying to be a total bitch!!!!!!

 

[howdyduty05]

Damn Smack!!!!!..lol..I have to agree with Barry on this one. if your not getting a pump while your working out your not doing SHIT. from experience, and it give you an idea of what I am stat wise. 5'10 255lbs 19" arms 8-9% BF while bulking, 6-7% while competing.
Years ago, i only worked my arms once a week...they didnt grow. Now, I work them at least 2x's a week and their money. you have to switch up your game bro and work hard. again, if your not getting a pump its worthless. the pump & rest is what makes the muscles grow. i personally, have to do AT least 20 sets for smaller muscle groups and 30 for the larger ones to get any growth.
Barrry knows his shit....i wish i had that mother fuckers quads & calfs...but i know he wishes he had my arms...lol

 

[Trenaject]

Damn Smack!!!!!..lol..I have to agree with Barry on this one. if your not getting a pump while your working out your not doing SHIT. from experience, and it give you an idea of what I am stat wise. 5'10 255lbs 19" arms 8-9% BF while bulking, 6-7% while competing.
Years ago, i only worked my arms once a week...they didnt grow. Now, I work them at least 2x's a week and their money. you have to switch up your game bro and work hard. again, if your not getting a pump its worthless. the pump & rest is what makes the muscles grow. i personally, have to do AT least 20 sets for smaller muscle groups and 30 for the larger ones to get any growth.
Barrry knows his shit....i wish i had that mother fuckers quads & calfs...but i know he wishes he had my arms...lol

To be honest i have to do the same thing, for smaller muscle groups i need to do at least 20-25 sets, and for larger muscle groups 30-35 sets. I see some people doing only a 2-3 work outs and for me that's not enough, but then again everybody's different. i just don't see how people grow with only 6 sets

5'10 255lbs, damn you must be a big boy lol

 

[glubgawd]

I disagree with barry on this one (which is rare cuz we're usually on the same page).

I rarely ever get a pump going and nobody is ever gonna call me small. Usually the only thing that gets pumped is my lower back after doing deads while I'm on cycle. And even that doesn't happen often.

However, he's right. If you're going to choose to focus on isolation movements you definitely need to make sure that you focus on having that muscle do the movement. If you don't, you won't get the full benefit of the movement.

 

[glubgawd]

To be honest i have to do the same thing, for smaller muscle groups i need to do at least 20-25 sets, and for larger muscle groups 30-35 sets. I see some people doing only a 2-3 work outs and for me that's not enough, but then again everybody's different. i just don't see how people grow with only 6 sets

5'10 255lbs, damn you must be a big boy lol

did you mean total reps? Or do you actually mean SETS?

There's absolutely no need to ever do 30 sets for anything. Just means you're lifting too light and inefficient.

 

[shockandawelifter]

Is it now???? Below is your stats and routine posted by you. What concerns me is that your 6ft 200lbs and have been training for 12 years. Not to be bitch but your not doing something right bro.. Lets see a picture of you and see what you look like and if its working for you.

Shockandawelifter Routine & Stats::
OK my stats are

age:24
hight:6'0
weight:200 lbs
bodyfat: i can see my abs "4 pack"
Reason: to improve for sport "football"
cycle history: none

Training history:
12 years, The last 3 religiously. From the beginning of 2008 to now i got my weight up from 135 lbs to 205 lbs while keeping my body fat relatively low. Im still getting stronger but im putting on more fat then muscle now when i eat over 3k cals. i can eat below matnince and still make strength gains without the fat.

Programs used so far:
-starting strength
-madcow
-west side for skinny bastards-current program "love this"

PR'S:
box squat-445-3 "2 inc above parallel"
Deadlift-375-3
bench press-275-2
one arm standing dumbell press 75-8
power clean-250-1"good form no splits bs".

Diet: mostly organic


Tren has me on edge lately..not trying to be a total bitch!!!!!!

my stats arnt bad at all. I started working out in jr high 12 years ago. i like how you over look how i wrote "the last 3 religiosity"

after i got kicked off the football team in 2004 i quit giving a shit and was drinking and doing drugs almost every day. i was doing this up untill 2008 when i started training and eating right. for 3 years effort id say im doing just fine.

most people will never hit the numbers im lifting in a lifetime. My bench sucks because iv had a chronic shoulder problem. but guess what that doesnt matter to me what matters is that im as athletic as i can be.
If i wanted to be big i could be big, if i wanted to be a bodybuilder i could be that.

Oh by the way i gained 70 lbs without focusing on the pump, i used starting strength and ws4sb. mostly heavy weight and low reps. so i know what im talking about.

look at Olympic power lifters, they do singles most of the time and there physique will put most bodybuilders to shame.

 

[Welter]

There's absolutely no need to ever do 30 sets for anything. Just means you're lifting too light and inefficient.

+1

I was reading this and thinking to myself this guy is nuts if he's doing 30 sets of anything

 

[barrysanders]

I disagree with barry on this one (which is rare cuz we're usually on the same page).

I rarely ever get a pump going and nobody is ever gonna call me small. Usually the only thing that gets pumped is my lower back after doing deads while I'm on cycle. And even that doesn't happen often.

However, he's right. If you're going to choose to focus on isolation movements you definitely need to make sure that you focus on having that muscle do the movement. If you don't, you won't get the full benefit of the movement.

LOL..Glub..Yeah, we are usually on the same page. As everyone knows each person is genetically different. I personally, do 20-25 sets most the time depending on what muscle group it is. Larger the muscle the more sets I do. Keep in mind that I'm NOT trying to power lift whatsoever. MY main focus is to shape muscle. So, isolation & a combination of heavy weights is what works for me. I personally tested this theory for my body on my legs about 3 years ago. I use to have skinny little legs that would never grow. Then I just said fuck it and starting doing heavy weights and LOTS of sets...they started growing and shaping. Now, I have it narrowed down to the hardness of my pump to how much gains I will have. Good piece of advice...slow down and squeeze the fuck out of whatever your doing..its gonna hurt but thats how you grow...PAIN!!!

I've seen it 100x's that some people get away with only doing a few sets and they grow like weeds. Honestly, I wish that I was one of them....lol

Being around the game for some time I have come to learn that things change. Just because something works one day doesnt mean that its going to work forever. YOU MUST change things up continuously.

To the man who started the original post..Gluck and keep up the hard work!!!!!

 

[Trenaject]

did you mean total reps? Or do you actually mean SETS?

There's absolutely no need to ever do 30 sets for anything. Just means you're lifting too light and inefficient.

yea, too light and inefficient? I feel when i use lights weights with more reps i feel my muscle work more than just going heavy with a few reps. like i said, i do switch my routines up i'l do no more than 3 weeks of a heavy lifting routine then il doin something that kinda uses both
example;
flat bench 1st set is a warm up so 18, 10,10 6, 4, 8, 12, 15
Hammer incline 4x12
dips 4x12
cable flys (from the top) 5x10
cable flys (from the bottom) 5x10
SM incline press 4x12
32 sets total

I goin so light right now because my forearm splints put a damper on my workouts an with light weight i can actually work out without pain

 

[Trenaject]

LOL..Glub..Yeah, we are usually on the same page. As everyone knows each person is genetically different. I personally, do 20-25 sets most the time depending on what muscle group it is. Larger the muscle the more sets I do. Keep in mind that I'm NOT trying to power lift whatsoever. MY main focus is to shape muscle. So, isolation & a combination of heavy weights is what works for me. I personally tested this theory for my body on my legs about 3 years ago. I use to have skinny little legs that would never grow. Then I just said fuck it and starting doing heavy weights and LOTS of sets...they started growing and shaping. Now, I have it narrowed down to the hardness of my pump to how much gains I will have. Good piece of advice...slow down and squeeze the fuck out of whatever your doing..its gonna hurt but thats how you grow...PAIN!!!

I've seen it 100x's that some people get away with only doing a few sets and they grow like weeds. Honestly, I wish that I was one of them....lol

Being around the game for some time I have come to learn that things change. Just because something works one day doesnt mean that its going to work forever. YOU MUST change things up continuously.

To the man who started the original post..Gluck and keep up the hard work!!!!!

Thanks bro, but this clearly shows that what works for one person dont mean its goin to work for everyone. And that opinions are like assholes , everyone has one

 

[shockandawelifter]

yea, too light and inefficient? I feel when i use lights weights with more reps i feel my muscle work more than just going heavy with a few reps. like i said, i do switch my routines up i'l do no more than 3 weeks of a heavy lifting routine then il doin something that kinda uses both
example;
flat bench 1st set is a warm up so 18, 10,10 6, 4, 8, 12, 15
Hammer incline 4x12
dips 4x12
cable flys (from the top) 5x10
cable flys (from the bottom) 5x10
SM incline press 4x12
32 sets total

I goin so light right now because my forearm splints put a damper on my workouts an with light weight i can actually work out without pain

you need to pick a program and stick to it imo.

 

[Trenaject]

you need to pick a program and stick to it imo.

Dont agree about muscle confusion? Ive stuck with programs longer than 4 weeks but i feel that on my 5th or 6th week my muscles get so used to the workouts. i dont feel the pump or i dont even feel sore the next 2 days.

 

[shockandawelifter]

Dont agree about muscle confusion? Ive stuck with programs longer than 4 weeks but i feel that on my 5th or 6th week my muscles get so used to the workouts. i dont feel the pump or i dont even feel sore the next 2 days.

you know your body im was just stating my opinion.

check this out, run the ws4sb3 program and do this

do this for max effort lower body, deload every 4th week

Squat 3 weeks for a starting point
Squat On a low box for 3 weeks
Snatch Grip Deadlift for 3 weeks
Squat on high box (one inch above parallel) for 3
Deadlift for 3
Squat Again- you will be amazed.

max effort upper body

"Bench for three weeks ( week 3 will give you your starting point)
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Inlcine 3 weeks

if you arnt an athlete you can just squat instead of doing the plyometrics on dynamic lower body day.

iv used this program and have cycled lifts like this and keep getting stronger.