How many sets should I do for each muscle group?

[Snipe]

At this point, I'm 6'2, 163, and am looking to bulk up but want to keep cut at the same time.

I've long been a subscriber to doing 16 sets to fail for each muscle group I work (4 excercises, 4 sets each, somewhere in the 6-8 rep range.)

Am I overtraining? Should I be doing less/more?

I've definately become stronger, however, I can't help but feel that maybe I should be seeing more gains.

Please chime in with your opinions as far as number of sets, rep range, ect.

Thanks

[Jim101]

Holy **** Batman!
IMO 16 sets to FAILURE seems like its way to much, I only do 6 or under per body part, and its plenty.
AT LEAST cut it down to 8, preferably 4-6.

[Snipe]

Really? Do you think 8 sets is enough to stimulate growth even in large muscle groups like the back or slow developing muscle groups (in my case, the chest?)

Will I see more growth by cutting down my sets?

[Jim101]

Give it a shot, I used to lift with like 16-20 sets a bodypart also, I got cut but not real big, try it, I used to think like that, You gotta experiment and see what works well.

[kaleido]

You sound like you're built just like I was. And yes, 16 is way too much. Initially, it will work, because your body always reacts when first introduced to working out. But then it'll fail you. Instead, try this routine....

Day 1
2 sest of 6-8 Flat Barbell Bench
2 sets of 6-8 Incline Dumbbell Press
2 sets of 6-8 Flat Dumbbell Flies
2 sets of alternating dumbbell curls (don't cheat)

Day 2
4 sets of 3 Squats
2 sets of 6-8 Leg Press
2 sets of 6-8 Leg Extension
2 sets of 6-8 Hamstring Curls
1 set of Seated Calf Raises
1set Standing Calf Raises

Day 3
3 sets 6-8 Lateral raises
2 sets 6-8 Shoulder Press (use DB's)
1 set of 20 front Raises
3 sets of 8 Shrugs
2 sets of 6-8 Skullcrushers
2sets of 6-8 Tricep Pushdown
1 set of 12 Dips

Day 4
2 sets of 6-8 Wide-grip Pulldown
2 sets of 6-8 Bentover Barbell Rows
2 sets of 6-8 Seated Cable Rows



I use this routine. Whatever you use, run it by Powerman, he always has good ideas.

[MonStar1023]

I would do around 4-8 TOTAL sets per bodypart. For example for chest 2 sets BB presses, 2 sets dips, and 2 sets of flyes or something like that. 2-3 exercises of 2-3 sets.

[Delphi]

At 6'2", 163 lbs I wouldn't worry about keeping cut. I would suggest a program heavily invested in compound movements, only 2-3 sets per exercise, no more than 2-3 exercises for big muscle groups (quads, posterior chain, back) and no more than 1-2 exercises for smaller muscle groups (bis, tris, abs, calves). If you do a routine similar to the Wannabebig routine and take in adequate nutrition (somewhere around 1 gm protein per pound body weight per day, around 2500-3500 kCal total per day) you can pack on some serious poundage without gaining very much fat. I was 6'3", 166 pounds when I started a program similar to the above, in late July. I gained 20 pounds by late November, most of it being lean mass. Once you gain the weight, you can simply back off the calorie intake some and lose 2-3 pounds easily.

[Jeremy]

If your body can handle it more power to you but that many sets is unnecessary UNLESS you are an advanced trainee specifically trying to improve a 1 rep max for a power lifting or olympic lifting competition. And in that case, you'd be doing low rep sub-failure work.

[Snipe]

First off, thanks for all the help. I really appreciate you all taking time to help me out. That being said, how does the routine below look? Basically, I took the Wannabebig routine and changed some excercises so that I can do it at home most of the time and go over to a friends house (who has an olympic bench) one day a week for legs. I find that it's much easier for me to be motivated to work out at home rather than having to go to the gym (plus I have no money for gym fees at this point in life.) Please take a look and tell me what you think.

Day 1 : Chest and Back

Chest

Flat Bench DB Press : 3 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Flyes : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
DB Row : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 5 x 6-8 reps
Leg Extensions : 2 x 6-8 reps
Seated Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Lying Incline DB Row : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Incline DB Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF



Abs to be done on any training day of personal choice.

Crunches : 4 x 8-10 reps

[Jeremy]

hmm... lets see.. on Day 1. BB Bench Presses'd be better and I'd 86 the flys also. I'd get rid of the DB rows too. On day 3 I'd 86 the leg extensions. On day 5 I'd get rid of the lying incline DB Row and instead of the seated DB Press I'd do a barbell Military Press
oh and I'd 86 the French Press too. So in sum your routine (according to me, at least) should look like this:

Day 1 : Chest and Back

Chest

Flat Bench Barbell Press : 3 x 6-8 reps
Low Incline Barbell Press : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 5 x 6-8 reps
Seated Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders:

Barbell Military Press : 2 x 6-8 reps
Incline DB Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps


Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF



Abs to be done on any training day of personal choice.

Crunches : 4 x 8-10 reps

[kaleido]

It's all about choice. Some say less, some say more, I say do what makes you grow.