The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís 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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 24 of 24
  1. #1
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12

    how many sets per workout?

    So I'm not looking to explode, nor to have a calorie surplus. I just want to use strength training to get my muscles to a certain size while maintaining about 2700 calories each day. (I'm looking for a calorie deficit since I want to lose weight.)

    Usually I do 8 exercises of 6-10 reps and 1-2 sets (sometimes 3) per exercise. This usually involves arm, chest, shoulder, and leg exercises, and sometimes the back and abdomen exercises.

    Any suggestions that you guys could give?

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Um, what is it that you want from your training - a caloric deficit, or muscle gain? Or fat loss?

    What is maintenance for you?

  4. #3
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    I'm looking for a caloric deficit. I started lifting weights like 6 months ago and in that time, I have put on some muscle.

    I know that there's a limit as to how much that I can put on since I'm looking for a caloric deficit. But I know that the more sets you do in a workout, the more you fatigue your muscles, thus allowing for muscle growth. And I'm just wondering what my maximum workout should be because in this case.

  5. #4

  6. #5
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    I'm not sure what you mean by maintenance.

    But I'll say that I have maintenance in the above exercises that I listed. I know I probably can't put on a whole lot more growth. But I'm wondering if I can improve in any area.

    If someone did 1 set of 1 rep for 1 exercise for each workout and had a calorie deficit, I think that they would put on some muscle but very little at all.

    If they increased that to like 8-10 exercises, 1-2 sets, and 6-8 reps though, they would see more muscle gain.

    Am I right about this, or is there something that I'm missing out?

  7. #6

  8. #7
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,155
    You need to eat to gain muscle. You've been lifting 6 months and you don't think you can grow any more? REALLY?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  9. #8
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    I need anywhere from 3000-3200 calories to maintain my weight.

    i know i won't have any more significant gains. however i know that if i stopped working out and did nothing i would lose the muscle that i initially gained.

    i'm just wondering, for a moderate workout, is it sufficient to follow the workout schedule that i listed in my first post?

  10. #9
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    We don't actually even know what your workout is - you just mentioned bodyparts.

    So you're planning to run a deficit of about 300-500 calories a day, and use a bodypart split to gain muscle?

  11. #10
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by genius2687 View Post
    But I know that the more sets you do in a workout, the more you fatigue your muscles, thus allowing for muscle growth. .

    This is incorrect. More sets may lead to more fatigue depending on volume, weight and exercise used...but not necessarily. For example I could do 10 sets@50 lbs for bicep curls, yet I would not be as fatigued (not nearly) as after doing 3 sets@450 lbs for deadlifts.

    However more fatigue does not lead to muscle growth. Food and rest=growth. The training is simply the stimulus..but in and of itself does not make the muscle bigger or stronger.

  12. #11

  13. #12
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    Typical workout (some of these are more than the usual 6-8 reps)

    Leg press: about 270 lbs, 6-8 reps, 2 sets
    Chinups: 8-10 reps, 2 sets
    abdominal curl: 150 lbs, 15-20 reps, 2-3 sets
    hip adductor: 140 lbs, 15-20 reps, 2 sets
    machine lateral rise: 80 lbs, 8-10 reps, 2 sets
    preacher curl: 70 lbs, 8-10 reps, 2 sets
    tricep curl: 70 lbs, 8-10 reps, 2 sets
    leg extension: 170 lbs, 10-12 reps, 2 sets

  14. #13
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    the problem is that a calorie surplus will result in some fat gain.

    my understanding is that it is very difficult to simultaneously gain muscle and lose fat.

  15. #14
    Eat Chicken Chris686's Avatar
    Join Date
    Aug 2005
    Posts
    1,227
    Quote Originally Posted by genius2687 View Post
    Typical workout (some of these are more than the usual 6-8 reps)

    Leg press: about 270 lbs, 6-8 reps, 2 sets Waste
    Chinups: 8-10 reps, 2 sets Good
    abdominal curl: 150 lbs, 15-20 reps, 2-3 sets Decent accessory work
    hip adductor: 140 lbs, 15-20 reps, 2 sets Useless
    machine lateral rise: 80 lbs, 8-10 reps, 2 sets Useless
    preacher curl: 70 lbs, 8-10 reps, 2 sets Not entirely useless, but close. Once a week.
    tricep curl: 70 lbs, 8-10 reps, 2 sets Not sure how you curl a tricep, but same as above. I'm sure you meant extensions.
    leg extension: 170 lbs, 10-12 reps, 2 sets Crap, and will wreak havoc on your knees.
    Looks ugly.

    No squats, no benchpress, no deadlifts, no rows, too much isolation work. Literally no pushing movements for your upper body.

    You also list how much weight you're using. You should aim to increase weight every workout, regardless of whether or not you're cutting.
    Last edited by Chris686; 05-20-2007 at 09:50 PM.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  16. #15
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by Built View Post
    It's muscle DAMAGE more than fatigue that provides this stimulus, isn't it?

    Depends on the amount of muscle damage. If you do too much, you end up overtrained.

    But yes, more or less, although that is a overly simplified explanation.
    Last edited by Songsangnim; 05-20-2007 at 11:05 PM.

  17. #16
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    Why is it that most of the workout I'm doing is a waste then? (See 2 posts above.)

    Is it because I'm not doing enough intensity? Or should I be doing more reps/sets? Or am I focusing on the wrong exercises for muscle gain?, etc.
    Last edited by genius2687; 05-21-2007 at 05:08 AM.

  18. #17
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,317
    Quote Originally Posted by genius2687 View Post
    Why is it that most of the workout I'm doing is a waste then? (See 2 posts above.)

    Is it because I'm not doing enough intensity? Or should I be doing more reps/sets? Or am I focusing on the wrong exercises for muscle gain?, etc.
    In response to your 3 questions above:
    1. Probably
    2. Not necessarily
    3. Yes!

    You would see a whole lot more progress strengthwise and in muscle size if you focused on eating enough to gain muscle mass, use compound freeweight exercises that use the largest muscle groups with heavy weights and a high intensity level, and do fewer reps per set (anywhere from 3-8 reps per set at a weight with which you can do no more than the specified number of reps).
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  19. #18
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,620
    A good routine is based around Bench, squat, and deadlift.... Squats and Deadlifts being the most important.

  20. #19
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    Bench, Squat, Deadlift - enough said

  21. #20
    Wannabebig Member
    Join Date
    Feb 2007
    Location
    Iowa
    Posts
    12
    One issue with strength training.

    If you put on muscle, then this extra muscle will help you burn more calories since it increases metabolism.

    However, if you want to put on muscle, this involves a calorie surplus. And a calorie surplus can result in muscle gain, but it will also result in some fat gain as well.

    Therefore, if you are trying to lose weight by strength training, you'll have to gain fat weight as a consequence.

  22. #21
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    No! LOL!

    You really won't gain muscle on a deficit (outside of some newbie recomposition, which ain't much and it doesn't happen for long). You only lose weight on a deficit - you train hard to at least hang onto the muscle, so you have to drop fat instead.

  23. #22
    phil 4:13 Bako Lifter's Avatar
    Join Date
    Mar 2007
    Location
    Bakersfield, CA
    Posts
    2,835
    However, if you want to put on muscle, this involves a calorie surplus. And a calorie surplus can result in muscle gain, but it will also result in some fat gain as well.
    It's called a "slow" "clean" bulk. Eat healthy foods, with a little caloric surplus, and you won't have to worry about gaining fats. You will gain only lean body mass at a relatively slow, steady pace.

    Built - explain .
    Last edited by Bako Lifter; 05-21-2007 at 09:06 PM.

  24. #23
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by Bako Lifter View Post
    It's called a "slow" "clean" bulk. Eat healthy foods, with a little caloric surplus, and you won't have to worry about gaining fats. You will gain only lean body mass at a relatively slow, steady pace.

    Built - explain .
    You will gain some fat as well eventually. No one gains ONLY lean body mass over a extended period of time.

  25. #24
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    You can get PLENTY fat on good clean food.

    It's all about the surplus. Don't gain too fast, and you won't get too fat.

Similar Threads

  1. A Soldiers PT Journal
    By NeroTheWarlord in forum Member Online Journals
    Replies: 4
    Last Post: 11-05-2010, 04:56 AM
  2. Good Routine ?
    By muzicfreak2k3 in forum Bodybuilding & Weight Training
    Replies: 16
    Last Post: 03-09-2007, 10:25 PM
  3. Heres A Good Workout
    By loftin12393 in forum Bodybuilding & Weight Training
    Replies: 27
    Last Post: 02-19-2007, 09:18 PM
  4. Before pics... Advanced German Volume Training
    By Meat_Head in forum Members' Pics and Videos
    Replies: 30
    Last Post: 07-13-2005, 02:58 PM
  5. ATTN: Powerlifters and People Smarter than I
    By ElPietro in forum Bodybuilding & Weight Training
    Replies: 89
    Last Post: 02-04-2004, 01:44 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •