# of sets per body part

[jbran23]

Just as a general guideline, about how many working sets per body part do you guys do? Back, bi's, tri's, legs, shoulders, chest, and abs.

[07sandiegomuscle]

I am no pro, but I usually do about 3 for my back, 3 or 4 for my chest, 2 or 3 sets for my biceps, about 3 sets for my shoulders, and 3 or 4 sets for my legs, and one or 2 sets for my calves. I generally go by how sore they are and I will stop. I try to have the weight set up to where I can't do more than 10 reps after the 1st set. The first set is usually a warm up where I might do up to 20, but usually 15.

[Critical Mass]

I usually am fried by the 6th workset on chest,arms and shoulders. Back and legs maybe around 10 sets. I have reduced from 15 sets on chest to 6-9 and I am not getting any smaller so high intensity .

[Monster87]

Usually 24-36 for chest and tris, 40 for bis/lats and 24 for legs.

[Okinawa_Power]

I am up there with Monster87.....Lots of Sets and reps, high ****ing intensity......Have to make those muscles grow.......And when on the Juice I don't want to leave the ****ing gym....................

[ranging1]

im with omna82

chest 6-8 sets
back (including rear delt) 7-8 sets
shoulders (including traps) 8-9 sets
legs (quads, hamstrings, glutes) 8-9 sets
calves 3-4 sets
triceps 6 sets
biceps 4-6 sets
forarms 3 sets

all carried to failure, i never use a spotter so that way when im doing any exercise
say decline bench with 130kg
i know im going to die if i dont get that last rep up, (really makes u push hard, specially when u think u might not get it up....)

[stpete]

Calves and abs 4-6, but calves are hit twice a week and abs 3 times.

Everything else is 9-12. When going heavy it's closer to 9. When doing reps it's closer to 12 or right at it.

[Monster87]

I am up there with Monster87.....Lots of Sets and reps, high ****ing intensity......Have to make those muscles grow.......And when on the Juice I don't want to leave the ****ing gym....................

^^^Word, I was preparing to get flamed on this lol.

[Ronnie Rowland]

Usually 24-36 for chest and tris, 40 for bis/lats and 24 for legs.

No way! Are you serious?

[Ronnie Rowland]

im with omna82

chest 6-8 sets
back (including rear delt) 7-8 sets
shoulders (including traps) 8-9 sets
legs (quads, hamstrings, glutes) 8-9 sets
calves 3-4 sets
triceps 6 sets
biceps 4-6 sets
forarms 3 sets

all carried to failure, i never use a spotter so that way when im doing any exercise
say decline bench with 130kg
i know im going to die if i dont get that last rep up, (really makes u push hard, specially when u think u might not get it up....)

And I thought you couldn't handle enough volume to follow Slingshot Training? Looks good for a reload!

[alpmaster]

1 set is all you need.


I do 1-3 warm up sets with increasing weights, still in the 6-12 range. The last set, I deem a work set, and is all out.

[Monster87]

No way! Are you serious?

Dead serious, although lately not as much on chest and tris since I ****ed up my elbow.

[terraj]

Dead serious, although lately not as much on chest and tris since I ****ed up my elbow.

How long per workout?

[Monster87]

2.5 hours usually

[Monster87]

Just to be clear, we're talking about sets, not exercises, yes?

[thenextcutler]

quality over quantity = win

[jbran23]

Well, from the looks of the majority of your replies, I am overtraining a bit which I had already figured before I posted the question. Thanks to everyone who responded.

[jbran23]

2.5 hours usually

2.5 hours?! Holy s#%t. Is that you in your avatar, Monster? If so it looks like its working but that seems like serious overtraining.

[thenextcutler]

2.5 hours?! Holy s#%t. Is that you in your avatar, Monster? If so it looks like its working but that seems like serious overtraining.

everyone's different, that being said 2.5 hours is a long ass time... and I hope he is including his cardio in that time estimate

http://www.bodybuilding.com/fun/pierce7f.htm

check out the link ^^^^^

[thenextcutler]

2.5 hours usually

test declines after an hour hey?

[Swifto]

High Volume

Chest 14-16
Back 16
Bi's 9
Tri's 9
Shoulders 10
Legs 16

Low Volume

3 working sets, 4 for legs. Utilising rest/pasue, drop sets, forced reps. Each exercise includes 2-3 warmup sets increasing weight.

[Monster87]

2.5 hours?! Holy s#%t. Is that you in your avatar, Monster? If so it looks like its working but that seems like serious overtraining.

Yea that's me... I never responded much to shorter workouts, people always told me I do too much and I just sort of wrote them off. After seeing this I'm starting to second guess myself a bit!

[Ronnie Rowland]

Dead serious, although lately not as much on chest and tris since I ****ed up my elbow.

I was about to say your are going to destroy your elbows, shoulders, knees and central nervous system with such volume..Looks like it's already happening so take heed.

You are massively over-training IMO..

[Damienm05]

Let me get this straight... we are talking about TOTAL sets right? For example on arms day, I usually do 4 or 5 different bicep and tricep exercises. I do a light, high rep, warm-up set before each which I don't count and 3 sets. So, 8-10 exercises x 3 = 24-30 sets of arm workouts. All of a sudden, Monster's # doesn't seem so high, yes?

[thenextcutler]

Let me get this straight... we are talking about TOTAL sets right? For example on arms day, I usually do 4 or 5 different bicep and tricep exercises. I do a light, high rep, warm-up set before each which I don't count and 3 sets. So, 8-10 exercises x 3 = 24-30 sets of arm workouts. All of a sudden, Monster's # doesn't seem so high, yes?

On my arms day I do 6 sets bis and 6 sets tris heavy with 2 minutes rest inbetween

[Monster87]

I was about to say your are going to destroy your elbows, shoulders, knees and central nervous system with such volume..Looks like it's already happening so take heed.

You are massively over-training IMO..

Duly noted, thanks bro. I'm going to look into modifying my regimen.

[Swifto]

I was about to say your are going to destroy your elbows, shoulders, knees and central nervous system with such volume..Looks like it's already happening so take heed.

You are massively over-training IMO..

Agreed.

Alternate from high/low volume intensity.

[Monster87]

Agreed.

Alternate from high/low volume intensity.

Could one of you give me the link to a thread outlining a better routine? Thanks for the input bros.

To the OP: Sorry for hijacking your thread bro.

[Ronnie Rowland]

Could one of you give me the link to a thread outlining a better routine? Thanks for the input bros.

To the OP: Sorry for hijacking your thread bro.

Around 90% of the big guys in my gym are using this training system- http://forums.steroid.com/showthread.php?t=348723

[Monster87]

Around 90% of the big guys in my gym are using this training system- http://forums.steroid.com/showthread.php?t=348723

Thanks Ronnie.
I actually used the slingshot training system in early 2008 with pretty good results (bench went up to 405, although I was much heavier back then.)

I don't wanna completely hijack this thread, so later today I think I'm gonna start a new thread with some more details and info.

[SuperLift]

High Volume

Chest 14-16
Back 16
Bi's 9
Tri's 9
Shoulders 10
Legs 16

Low Volume

3 working sets, 4 for legs. Utilising rest/pasue, drop sets, forced reps. Each exercise includes 2-3 warmup sets increasing weight.

same

[jbran23]

Could one of you give me the link to a thread outlining a better routine? Thanks for the input bros.

To the OP: Sorry for hijacking your thread bro.

Dont worry about it bro. We are all here to learn and if me starting this thread is going to help you make better gains in the future then Im glad I did. Alot of knowledge on this board, I just like hearing everyone chime in with their opinions on the subject.

[jbran23]

Agreed.

Alternate from high/low volume intensity.

About how often would you say you usually switch from high to low, Swifto?

[Monster87]

Dont worry about it bro. We are all here to learn and if me starting this thread is going to help you make better gains in the future then Im glad I did. Alot of knowledge on this board, I just like hearing everyone chime in with their opinions on the subject.

Cool bro... I guess the purpose of this board is to educate, and this has certainly been an eye-opener! I guess it's easy to disregard people's opinions when they're half your size lol, but when it's the other way around, well...

[Okinawa_Power]

I stopped doing so many exercises and sets for arms and they have grown a 1/4 inch......I guess I was overtraining them......I guess less is more.........Sick of this diet and I start bulking in 2 weeks.......****ING HEAVY WEIGHTS ON THE WAY!!!!!!!

[JK-87]

when bulking
chest = 12
back = 9
legs = 12
bi's = 6
tri's = 6
shoulders = 12

when cutting
chest = 20
back = 20
legs = 28
bi's = 12
tri's = 12
shoulders = 16

[JK-87]

Oh and those are the amount of sets i do by the way . . .

[Monster87]

I stopped doing so many exercises and sets for arms and they have grown a 1/4 inch......I guess I was overtraining them......I guess less is more.........Sick of this diet and I start bulking in 2 weeks.......****ING HEAVY WEIGHTS ON THE WAY!!!!!!!

I'm really sketch about dropping so much volume, so this is VERY reassuring! What does your new routine look like? I'm thinking 16 sets for chest, 8 sets of tris, 12 sets for bis, 8 for lats, 16 for legs, 6 for shoulders...

[Monster87]

NVM dumb question.

[Okinawa_Power]

I'm really sketch about dropping so much volume, so this is VERY reassuring! What does your new routine look like? I'm thinking 16 sets for chest, 8 sets of tris, 12 sets for bis, 8 for lats, 16 for legs, 6 for shoulders...

My new routine will be heavy ass weight with low reps, looking at doing anywhere from 12-15 sets per body part......