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

[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]

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.

[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?

[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.

[Cards]

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

my internet sarcasm sensor must not be working properly tonight!

carry on!

[Behemoth]

John, I had no disrespect.

[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.

[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.

[JimT42]

My mind is officially blown at the variety of sets you guys do! I think I'll stick to 10 for now...

[ZAR-FIT]

My mind is officially blown at the variety of sets you guys do! I think I'll stick to 10 for now...

If you really want to blow your mind try following my workouts... sets are pretty high... its a bit different from the majority of members on this site.
http://www.wannabebig.com/forums/sho...olume-Workouts

[bigmalone]

Hmmmm. Currently doing aprox 16 sets per muscle group per week. Wonder if I am over training now!?!?!?!?

[Iplan]

I've done the German Volume Training (10 sets method) program a few times, and it has it's place. That said, it is only the 10 set method on the big lifts: Squats, Bench, etc (you don't do 10 sets of bicep curls, tricep kickbacks, and calf raises).

The other drawback to GVT is that it is mentally exhausting over time. After about 5 weeks, I'm done.... In my mind, GVT is somewhat similar to 20 rep squats.... yeah, it works, but no one likes throwing up every time they go to the gym, so people doing the 20 rep squat routines start to lose their edge, or begin skipping workouts all together.

More and more, I'm learning that nutrition (esp protein intake) is the big "force multiplier" in lifting ~~~ and if you get the diet right (heavy caloric surplus w/ high protein content), the muscles will come.

Best,
Iplan

[Super Honky]

Everybody is different..2 - 3 sets is good..but everyone is different..20 is ridiculous unless you are on roids..

[joey54]

I can't believe no one even bit on my attempted troll.