How many sets for each muscle group??

[niketpatel71]

I read somewhere

12 for chest
12 for legs
12 for back
12 for shoulders
8 for bis tris

Is this correct?

[Bako Lifter]

Nope. Not at all.

There is no set number. A balanced chest workout would include a 5x5 flat bench with another 3x8 pressing movement. So that would be 8 sets I guess? It's also 8 sets for triceps at the same time.

Shoulders, bis, and tris, don't need much direct work. Maybe a 3x8 once a week, after your big compounds.

What kind of routine are you on?

[niketpatel71]

Well

4 sets of Flat BP 6 - 8 reps
4 sets incline BP 6 - 8 reps
4 sets butterfly 6 -8 reps

4 sets close grip BP
4 sets tricep pulldowns

4 sets squats
4 sets leg extensions
4 sets calve raises

4 sets bicep curls
4 sets preacher curls

4 sets military press standing
4 sets dumbell press
4 sets smith machine

all 6 - 8 reps

all heard good things about BBGB

[Bako Lifter]

That's not one day is it?

Yes, BGB is great, you should do that.

[niketpatel71]

nah its not one day. Its split over 3 days. And for back

T bar 4 sets
close grip puill downs 4 sets
hyper extensions
and dl as soon as i get my technique perfect.

[Bako Lifter]

Well that's very similar to BGB. So I'd just do the actual BGB routine if I were you. You wouldn't have to change much, but the little changes you do make will be for the better.

[niketpatel71]

so my routine is ok?

[Bako Lifter]

I guess so but it can be a lot better.

[niketpatel71]

i think i have all the compound lifts bar the deadlift.

[Leeman]

I like the idea of 5x5 and 3x8 like BAKO said before, but I would consider that more for building a solid base than anything else.

Everyone is different, once someone has a good ammount of muscle on them and training time under thier belt it will be easier to judge for them self what is the best way to train for that day.

Being able to do that will beat out 5x5 any day but that is just my opinion on it.

[Bako Lifter]

Ya, but I'm sure Nick is still in the process of building a base.

Nick, you have all of the compound lifts, but you're hitting everything once a week. With a better split, you'll be hitting everything twice a week. BGB

[niketpatel71]

ahh correct. Im going to try this for a couple of weeks.See how i progress. Then see whats up.

[JConrad]

This could be a complete load of bull*****, but i remember reading that after the first two sets per muscle group, any extra sets have a marginal effect on growth/strength.
Not that I'd want to be the one who would risk trying it to see if it's true.

[Billy Guns]

It depends on your training program, frequency, intensity, diet, age and natural or not status.

[Bako Lifter]

This could be a complete load of bull*****, but i remember reading that after the first two sets per muscle group, any extra sets have a marginal effect on growth/strength.
Not that I'd want to be the one who would risk trying it to see if it's true.

It's the other way around. The last few reps have the greatest impact on strength and size gains...

[UK2BB]

I don't mean to hyjack this thread but, how many is the recommended amount of sets per work out before it has a negative effect on the CNS. I know this will depends on many factors but is there an average?

Thanks.

[Built]

I don't think you can answer that one without addressing volume, load, rest... but for a "normal" workout, I don't like to go much over 20-25 sets on a bulk. Deep into my cut, some of my workouts are only 9-12 sets.

[Ramstein85]

That's not one day is it?

Yes, BGB is great, you should do that.

Whats bgb, i heard bout it in a million posts but i didnt want to ask for fear of 'HAVE YOU READ ALL THE STICKIES' etc. have mercy on me

[Magilla]

I don't think you can answer that one without addressing volume, load, rest... but for a "normal" workout, I don't like to go much over 20-25 sets on a bulk. Deep into my cut, some of my workouts are only 9-12 sets.

I think Built is right on the money. Volume, Load, Rest ,etc all play a part.

For what is is worth, I do 15-18 working sets per workout. But I keep rest to a minimum, (heavy compounds 2-3 minutes, other work 60-90 seconds) and try to go very heavy. During normal training, I will try and equal sets out amongst workouts,,

[niketpatel71]

so basically there is no def answer for this question you just have to do what works for you. Correct.