The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    How many sets per muscle group?

    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?

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  3. #2
    Moderator Off Road's Avatar
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    Most efficient...One
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  4. #3
    Senior Member RichMcGuire's Avatar
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    I'd try for 9.5
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  5. #4
    Father of Three Bosch232's Avatar
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    Man, you guys are hard on the new guys..
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

  6. #5
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    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.

  7. #6
    Rory Parker Behemoth's Avatar
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    Quote Originally Posted by Off Road View Post
    Most efficient...One
    Explain please
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  8. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by Behemoth View Post
    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.
    Last edited by Off Road; 04-11-2012 at 04:29 PM.
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  9. #8
    Rory Parker Behemoth's Avatar
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    By that logic might as well just do one rep and leave
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



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  10. #9
    Moderator Off Road's Avatar
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    Quote Originally Posted by Behemoth View Post
    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.
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  11. #10
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    You may have a point...One top rep...Sorta sounds like Westside, and we all know how well that works.
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  12. #11
    Moderator Off Road's Avatar
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    Quote Originally Posted by Cards View Post
    What? Is Westside not considered a good program any more?
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  13. #12
    Moderator Off Road's Avatar
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    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.
    Last edited by Off Road; 04-11-2012 at 05:47 PM.
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  14. #13
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    What? Is Westside not considered a good program any more?
    my internet sarcasm sensor must not be working properly tonight!

    carry on!
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  15. #14
    Rory Parker Behemoth's Avatar
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    John, I had no disrespect.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

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  16. #15
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    Quote Originally Posted by Off Road View Post
    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.

  17. #16
    Moderator Off Road's Avatar
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    Quote Originally Posted by Rusteee View Post
    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.
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  18. #17
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    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.

  19. #18
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    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

  20. #19
    Moderator joey54's Avatar
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    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.


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  21. #20
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    My mind is officially blown at the variety of sets you guys do! I think I'll stick to 10 for now...

  22. #21
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by JimT42 View Post
    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.
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  23. #22
    GONNA GET BIG
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    Hmmmm. Currently doing aprox 16 sets per muscle group per week. Wonder if I am over training now!?!?!?!?

  24. #23
    Iplan Iplan's Avatar
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    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
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  25. #24
    Personal Fitness Trainer Super Honky's Avatar
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    Number of sets

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

  26. #25
    Moderator joey54's Avatar
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    I can't believe no one even bit on my attempted troll.


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