How many sets per muscle group?

[JimT42]

I'm trying to find the most efficient number of sets to do per muscle group so I can save time. I've read people who do 16-20 sets and that would take me an hour to do. Would 10 be all right?

[Off Road]

Most efficient...One

[Behemoth]

Most efficient...One

Explain please

[Off Road]

Explain please

The definition for efficient is:

ef·fi·cient/iˈfiSHənt/
Adjective:

Achieving maximum productivity with minimum wasted effort or expense

Therefore, by definition, one set to-failure would be most efficient. I did NOT say it is the "Best", but it is most efficient.

[Rusteee]

Most efficient...One

Thanks (hoping you're serious). This 50 year old has been doing a full-body routine 3X per week and hitting each muscle group with two sets. Sometimes, I'll just do one and I feel guilty. Now, i have no reason to feel like I'm being lazy.

[Off Road]

Thanks (hoping you're serious). This 50 year old has been doing a full-body routine 3X per week and hitting each muscle group with two sets. Sometimes, I'll just do one and I feel guilty. Now, i have no reason to feel like I'm being lazy.

I didn't say one set was best, just efficient.

[RichMcGuire]

I'd try for 9.5

[Bosch232]

Man, you guys are hard on the new guys..

[FearFactory]

However many it takes you to properly breakdown the muscle so it can repair and grow bigger.

Some need 20 sets (volume). Some need just 1. I personally like 2-3 sets to failure.

[Behemoth]

By that logic might as well just do one rep and leave

[Off Road]

By that logic might as well just do one rep and leave

You may have a point...One top rep...Sorta sounds like Westside, and we all know how well that works.

[Cards]

You may have a point...One top rep...Sorta sounds like Westside, and we all know how well that works.

[Off Road]

What? Is Westside not considered a good program any more?

[Cards]

What? Is Westside not considered a good program any more?

my internet sarcasm sensor must not be working properly tonight!

carry on!

[Off Road]

So, basically I offer a serious comment on one set training and I am thrown under the bus. Rich offers a smart-ass comment on "9.5" sets and you guys are alright with that. And I would expect at least a little respect from a fellow moderator. No wonder I took a vacation from this place, you guys are priceless.

[Behemoth]

John, I had no disrespect.

[Rusteee]

Yes, I realize that. Thanks. Sometimes, "efficient" is all my old body needs. I've made my best gains over the last several months, eating more and working out a bit less. Doesn't work for most, but is currently working for me.

[greemah]

I have had great results on routines with 1 set to failure for exercises

I have always done 1 set of low reps for deadlifts and am currently doing 7 reps of 445lbs, and for the last year I've been doing 1 set of 20 for squats and am currently doing 310lbs. This is far superior than the results I was getting on previous routines doing sets across. Though obviously it works better for some people and not others

[joey54]

8 sets for back and chest
4 sets for shoulders
6 sets for quads
6 sets for hams
6 sets for triceps
4 sets for biceps
4 sets for calves
2 sets for forearms.

[Alex.V]

8 sets for back and chest
4 sets for shoulders
6 sets for quads
6 sets for hams
6 sets for triceps
4 sets for biceps
4 sets for calves
2 sets for forearms.

Dude, you need twice as many sets for quads as for hamstrings. They're QUADriceps. Hamstrings are BICEPS femoris. So it's twice as many muscles.

Frickin internet noobs.

[Behemoth]

Dude, you need twice as many sets for quads as for hamstrings. They're QUADriceps. Hamstrings are BICEPS femoris. So it's twice as many muscles.

Frickin internet noobs.

No. Just no. Quads are exponential. Hamstrings^4=quads

[chris mason]

If you are doing 20 working sets, or hard sets which are taking to, or close to failure you are massively overtraining. Period.

In addition, it isn't who trains the hardest, it is he or she who has the best heredity and trains at least reasonably intelligently with heredity being the #1 factor.

[Behemoth]

Regularly it would certainly be poor programming. In the context of overreaching for a conditioned lifter, a leg day or back day with 20 working sets is not a over training death sentence IMO.

In addition, it isn't who trains the hardest, it is he or she who has the best heredity and trains at least reasonably intelligently with heredity being the #1 factor.

I don't see it on the facebook page. What and who was the quote?

[FearFactory]

In addition, it isn't who trains the hardest, it is he or she who has the best heredity and trains at least reasonably intelligently with heredity being the #1 factor.

Yes...

[joey54]

Dude, you need twice as many sets for quads as for hamstrings. They're QUADriceps. Hamstrings are BICEPS femoris. So it's twice as many muscles.

Frickin internet noobs.

By that logic you could argue quads need 4 times the working sets hamstrings do. It seems you obviously know nothing about training, conditioning, or landing hot survivor contestants.