Amount Of Sets & Reps For Lean Mass Gain

[thepremier]

I am going to start a routine to gain lean mass at this point in time, and I was wanting to get the opinions of other members on the board on two points:

1. How many reps am should I focus on doing when lifting for lean mass? I was thinking between 8 - 12 reps, am I correct?

2. How many sets should I do per exercise. Would it be the conventional 3 sets per exercise or more?

Thanks for taking the time to read and offer opinions

[Titleist]

6-12 for compound exercises(4 for some exercises)
8-15 for isolated exercises

You can start out at three sets per exercise, but you will need to move up as you progress in weight. Continuously increase the volume. Start out at 10-12 exercises for Chest, gradually work your way up, over the weeks/months, to higher volume, while keeping your intensity high.

[JC2007]

6-12 for compound exercises(4 for some exercises)
8-15 for isolated exercises

You can start out at three sets per exercise, but you will need to move up as you progress in weight. Continuously increase the volume. Start out at 10-12 exercises for Chest, gradually work your way up, over the weeks/months, to higher volume, while keeping your intensity high.

I don't know man... You should be able to destroy the chest in 6-8 sets.

[Titleist]

I don't know man... You should be able to destroy the chest in 6-8 sets.

Arnold and pros of today(Dexter Jackson & Jay Cutler) work out in this way, with high volume training. Arnold was doing 40-50 sets for chest. I'm not at their level of development by far, but if I did say 10 sets at my level of development, I would be undertraining. It may take me years, but eventually I hope to be able to train with that volume of sets.

You can't progress too rapidly, but with time volume increase is needed to continue to grow. All of my sets are performed at the highest intensity, no half-assing.

[Sir Lifts-a-lot]

Hate to say it because I don't you from a hole in the wall but I'm guessing that you do not have the genetics that arnold, dexter, etc have. That plays a big role into how many sets you can do without your body rejecting the workouts and refuseing to grow.

anywhere from 8-12 sets is great for most body parts. A few more sets for back since it is a bit larger and complex.

[nalbano34]

I would also have to agree that if you are working the bodypart correctly and to failure, 50 sets would be near to impossible to complete. 8-12 is more than enough.........shoot, you hit them to failure after warm-up and you would be lucky to do that. It is all about intensity, and the more you push it, the harder it is going to be to complete ANY excessive amount of exercise with proper form.

[Titleist]

Hate to say it because I don't you from a hole in the wall but I'm guessing that you do not have the genetics that arnold, dexter, etc have.

That's a good call, you are correct. But, as I said above I'm not at their level of development and I am not trying to do 40-50 sets for chest or back.

That plays a big role into how many sets you can do without your body rejecting the workouts and refuseing to grow.

How does your body "reject" a workout?

The only thing I could think would be you got nothing from the workout, i.e. your workout was pointless.

Refuse to grow?

Please elaborate, as my body will refuse to grow if I do not utilize high volume training(or another type of training technique. ie HIT, DC, etc...). There comes a point, when following any type of basic routine, that an increase in volume is necessary to continue to grow.

anywhere from 8-12 sets is great for most body parts. A few more sets for back since it is a bit larger and complex.

Maybe for you 8-12 sets may work, but I would be undertraining if I worked my chest that way.

[thepremier]

Is it better to just do each set to failure, or try to hit a set rep amount?

[Sir Lifts-a-lot]

what i meant by reject a workout is that you basically overtrain... Reading it back it sounds like I am talking about having a new hand grafted on to your body... Sorry for the confusion.

Oh, and yes everyone is diffrent and some people can do more sets but as a good rule of thumb most people stay around the 12-15(max) set range. You can always deviate from that though depending on your body.

[Titleist]

what i meant by reject a workout is that you basically overtrain... Reading it back it sounds like I am talking about having a new hand grafted on to your body... Sorry for the confusion.

Oh, and yes everyone is diffrent and some people can do more sets but as a good rule of thumb most people stay around the 12-15(max) set range. You can always deviate from that though depending on your body.

It's cool, I figured people would disagree. That's the great thing about BBing and these boards. Everyone has their own opinion and protocol they follow. It may work for them, but not necessarily for another person.

[MFT81]

Look at the imediate responces,

See how this question can only be answeared with "what works for you"

everyone has there own way to do it, so start experimenting and "see what works for you"

[the hulkster]

6-12 for compound exercises(4 for some exercises)
8-15 for isolated exercises

You can start out at three sets per exercise, but you will need to move up as you progress in weight. Continuously increase the volume. Start out at 10-12 exercises for Chest, gradually work your way up, over the weeks/months, to higher volume, while keeping your intensity high.

10-12 exercises is an overkill by far,

6-12 is the rec. range of reps for hypertrophy currently

8-15 I have never heard of that really?


and the whole stage of development argument may have its valid points but, AAS have a hand in why the pros are able to do that volume, but still one's bodily processes do not stray so much from another, there has been billions of dollars put forth into the research that gives us our suggested rep and set ranges, Untill these are proven otherwise I would stick close to the scientifically based ranges. Fact is your are not going to be able to change your genetics or for that matter much of your bodies responses to exercise.

[SMAN12b]

See if this sheds some light on how much to do :

BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.
__________________

[MFT81]

^^ actually, the first source of fuel during lifting is the Creatine Phospahate system, DUH!!

Just kidding, good post!

[sonnygll]

That's some good info, Sman. I totally agree.
One thing I would add to that. You can build muscle with low reps. All you have to do is increase the number of sets and how frequently you work the muscle. That way even though the reps are low, you still do enough volume to make them grow and get some strength increases with it.

As to the original question. You should also keep in mind that whether you are on cycle or not could be a factor in how many sets you can do. Of course if you are asking this kind of a question, I hope you are still 100% natural.

[TADOLFI]

I am going to start a routine to gain lean mass at this point in time, and I was wanting to get the opinions of other members on the board on two points:

1. How many reps am should I focus on doing when lifting for lean mass? I was thinking between 8 - 12 reps, am I correct?

2. How many sets should I do per exercise. Would it be the conventional 3 sets per exercise or more?

Thanks for taking the time to read and offer opinions

I'm surprised no one brought up diet...it can make a big difference regardless of rep/set scheme.

[the hulkster]

This is such a huge debate in the exercise science field right now, new research is showing that one 10 RM set may be just as beneficial as far as overload and muscular activation as 3 and even 4 sets!!!!!!!! These are based on the 2/4 count reps that NSCA and ACSM recommend, but still I have a hard time believing it.

[jackjackson]

1-3 power
4-6 Strength increase
8-12 Muscle Size

[sonnygll]

The research was done with untrained people. So it only proves 1 set is all you need for beginners. It's a different story for advanced lifters, especially with gear.

I do think most bodybuilders could get the same results with way less sets. In fact all the drugs that are stacked are probably what allows them to even complete that much volume.

Look at Dorian Yates for example. He did very well with a routine a natural trainer could do. His genetics are excellent, but no better then Jay Cutler for example who does a million sets of every exercise ever invented.

[the hulkster]

1-3 power
4-6 Strength increase
8-12 Muscle Size

according to................

NSCA and ACSM

absolute power/strength
1-2

Power/strength Mulitple event
3-5

hypertrophy
6-12

endurance
12 or more

[eviltang]

See if this sheds some light on how much to do :

BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.
__________________

In my experience, this has been the norm. The key is Intensity.

[S.P.G]

according to................

NSCA and ACSM

absolute power/strength
1-2

Power/strength Mulitple event
3-5

hypertrophy
6-12

endurance
12 or more

yeah im with this ^^^

[Ronnie Rowland]

If you can't grow on ten intense sets performed once a week fit's genetics that's holding you back not your training style.

[AddMoreMass]

If your goal is to gain lean muscle you only need to hit each muscle once per week to the point of failure. Training each muscle group more than once per week is just not necessary unless you are at a very advanced level.

The following is a great program to hit the entire body to failure each week Edited this way you hit every muscle and get a chance for plenty of rest. Your body only grows while you are resting, the training time is just the stimulus for growth.

John

Edited