max #reps when bulking

[RBIZZY]

hey, can someone help me out here... what are the maximum number of sets you should do when working out these muscle groups to get maximum bulking advantages:

back?

chest?

biceps?

triceps?

legs, (quads, hams, calfs)

shoulders and traps?

thanks every one, i think some one told me that on biceps you shouldnt do more than 12 sets (thats all excersices combined) when bulking....

[green22]

there is no max. just like there is no min. you have to find what works for you.

[RBIZZY]

yeah but the body builders i talk to say that when your building that you dont want to overwork your muscles because then you are just breaking them down, so i was looking for a max number of sets for each muscle group when adding each excersice together... i didnt mean reps, my bad for that!

[RBIZZY]

bumpage!

[green22]

You have to learn what works for you. Just play with it a while to see.

[CULT]

FOR BULK.........SOLID 12 REPS. 4-6 SETS.

FOR CUTS.......16-20 REPS ......4-6 SETS.

WORKS FOR ME. DONT AGREE.....TRY IT FOR 12 WEEKS ALONG WITH THE CLEAN DIET......AND I MEAN AN HONEST CLEAN DIET.

[t-gunz]

i've been doing 4 sets of 8-10 reps. so far so good

[RANA]

For max I go 5-8 reps

[xlxBigSexyxlx]

8-10 reps

[RBIZZY]

thanks guys.. im loving the feedback.

[soulstealer]

It has nothing to do with "One set rep/set count" Its like this:

Your body adapts to specifics.... so one would want to fluctuate your workout something like

10-12 week 1
6-8 week 2
4-6 week 3
3-5 week 4
Repeat

Total sets merely depends on if your muscle is at failure or not and depending on your workout routine you'll want to take 1 week off every so often remember the body grows when its resting not when its working your time at the gym is merely to tell your CNS that it NEEDS to adapt to a new stress placed on your system. Thats it....

[RBIZZY]

THANKS SOULSTEALER! thats seams like a good plan... im a fitness consultant for golds gym so i know a little about muscles and how they work.... i was just trying to put some good thought into this bulker cycle... a few "old school" body builders where telling me things like "when your doing biceps you should only do 12 sets, thats all bicep excersices added together, at the most. that any more and your just breaking down your muscles...." so i was wanting to see if anyone here heard of that, and if so then what would the numbers be for each body area.... im always trying to learn more. so thanks everyone for the feed back. i really do apriciate it!

[xlxBigSexyxlx]

THANKS SOULSTEALER! thats seams like a good plan... im a fitness consultant for golds gym so i know a little about muscles and how they work.... i was just trying to put some good thought into this bulker cycle... a few "old school" body builders where telling me things like "when your doing biceps you should only do 12 sets, thats all bicep excersices added together, at the most. that any more and your just breaking down your muscles...." so i was wanting to see if anyone here heard of that, and if so then what would the numbers be for each body area.... im always trying to learn more. so thanks everyone for the feed back. i really do apriciate it!

12 sets of biceps? seems like a bit much
mine looks something like(set wise)
chest-9-11 sets
tris-5-7
back-9-11
bis-5-7
traps-6
shoulders-8-9
legs 12-15 and thats hitting all 3, quads, hams, and calves

[RBIZZY]

that seams like a good one too bigsexy.. yeah i was woundering if it was much, 12 sets of bis..... i didnt know, i was 3 exercises, 4 sets of 8, so straight bar curls 4 sets of 8, dumbell curls once a week alternated with hammer curls once a week( so on tuesday dumbell curls, and on friday hammer curls) and spider curls 4 sets of 8.....

[soulstealer]

12 sets of biceps? seems like a bit much
mine looks something like(set wise)
chest-9-11 sets
tris-5-7
back-9-11
bis-5-7
traps-6
shoulders-8-9
legs 12-15 and thats hitting all 3, quads, hams, and calves

Thats very similar to my workout each muscle group gets hit once a week except for legs I do 12 sets for quads 6 sets of hammies and 6-9 sets for calves....(they are split up ofcourse)

[RBIZZY]

this is what im currently doing, suggestions are welcomed!:
day 1, chest and tri's:
incline bench press 4 sets, 8,8,6,6
dumbell flat bench 4 sets, 8,8,6,6
flat bench dumbell flys, 8,8,6,6
cable crossover flys, 8,8,6,6
superset of tricep cable pushdowns, pulldowns, 8,8,8,8
seated tricep extensions 8,8,6,6

day 2, back and bi's:
bent over barbell rows, 8,8,8,8
lat pulldowns, 8,8,8,8
seated rows, 8,8,8,8
wide grip pull-ups 4 sets till failure
wide grip barbell curls 8,8,6,6
alternate between hammer curls and dumbell curls 8,8,6,6
spider curls, 8,8,6,6
cable curls, 8,8,6,6

day 3, legs and shoulders:
angled leg press, 8,8,8,8
leg extention, 8,8,8,8
lying leg curls, 8,8,8,8
seated calf raises, 8,8,8,8
standing calf raises, 8,8,8,8
arnold press 8,8,6,6
military press 8,8,6,6
cable upright rows, 8,8,8,8
dumbell shrugs, 8,8,8,8

and then i repeat..... i take one day off a week.

[Ronnie Rowland]

The bulk of your repetitions should always remain in the 8-10 range.

Your body adapts to volume. So, you need to change your workload (not reps) every few weeks. Only during power-lifting is there a need for rep cycling.

12 sets for biceps would be the absolute max for a very advanced bodybuilder and then it should only be used for 4 weeks at a time. I would suggest 8-10 sets at this point and for only 4 weeks before taking a 2 week cruise/de-load.

[soulstealer]

Dude your missing the 2 most important Squat/Deadlift...If you came and did Quads with me you would be crawling out of the gym unable to do shoulders =P

[RBIZZY]

i stay away from deadlifts, you seem to get injured too easily with them, and during a bulking steroid cycle injury is the last thing i need..... i lift real heavy on leg press though... i do 4 sets of 8 with 12-14 45pound plates on the machien, and im 165lbs at
5foot 11 inches....

[soulstealer]

i stay away from deadlifts, you seem to get injured too easily with them, and during a bulking steroid cycle injury is the last thing i need..... i lift real heavy on leg press though... i do 4 sets of 8 with 12-14 45pound plates on the machien, and im 165lbs at
5foot 11 inches....

Not at all man... people only get injured if they push themselves too hard/use improper form....

[RBIZZY]

Not at all man... people only get injured if they push themselves too hard/use improper form....

yeah i guess... i just stay away from them..... it seems that no matter how much i watch my form that sometime i get at least a little injured during a cycle... and during a bulker the key point is to lift as heavy as you can....so pushing yourself hard is the whole key.. maybe during a cutter i could benifet.. i think i might try it out then.

[soulstealer]

yeah i guess... i just stay away from them..... it seems that no matter how much i watch my form that sometime i get at least a little injured during a cycle... and during a bulker the key point is to lift as heavy as you can....so pushing yourself hard is the whole key.. maybe during a cutter i could benifet.. i think i might try it out then.

Woah who told you to lift "as heavy as you can"? true the key to muscle gain is lifting to failure and lifting within certain rep ranges but... if you break good form then your risk injury... period...

[RBIZZY]

Woah who told you to lift "as heavy as you can"? true the key to muscle gain is lifting to failure and lifting within certain rep ranges but... if you break good form then your risk injury... period...

no i dont lift so much to wear i break good form. form is everything, but during my last one or two reps might be a tad sloppy, you know cheat reps. that is enough to get injured with deadlifts.... expecially when you lift heavy.