Correct number of reps/sets?

**suprman09** · 08-23-2006, 06:04 AM

When I work out for each body party I usually do something like 12/10/10/8 or 12/10/8/6 depending on how I feel. Is this a good amount of sets and reps to get stronger and bigger? I usually do 4-5 exercises for each body part as well. Also when I do flat bench I do a chart that goes like this 12/10/8/6/4/2/8. Any suggestions or opinions? Thanks.

**FullMoonHowlingWolf** · 08-23-2006, 07:00 AM

Originally Posted by suprman09

When I work out for each body party I usually do something like 12/10/10/8 or 12/10/8/6 depending on how I feel. Is this a good amount of sets and reps to get stronger and bigger? I usually do 4-5 exercises for each body part as well. Also when I do flat bench I do a chart that goes like this 12/10/8/6/4/2/8. Any suggestions or opinions? Thanks.

IMO this is not a good amount to get stronger and bigger, but an amount that will more than likely lead to over training. Drop your number of exercises to 3 for larger muscle groups and 2 for smaller muscle groups if you want to do 4 sets per exercise. I would also suggest never going under 6 reps, unless you are going to be a power lifter.

**suprman09** · 08-23-2006, 07:30 AM

How many sets and reps do you recommend to get stronger and bigger?

**InsaneInTheMembrane** · 08-23-2006, 07:40 AM

bro!

fullmoon just told u how! Big Muscles (Quads,Hams,Chest,Back) 3 exercises X 4 sets
and Small groups (bis, tris, shoulders, calves, abs) 2 x 4 sets

you can also do 4 x 3 for big and 3 x 2-3 for small

cheers

**heavyrotation92** · 08-23-2006, 08:16 AM

i never do more than 14-16 total sets in one session. anything more than that is overtraining for me. chest day is usually 1 warm up and 4 working sets of an incline/middle pressing motion, 3 sets of a fly motion, and 3 sets of some sort of dip/lower chest press. After that my chest is usually toast. finish up with a few sets of isolated tricep stuff like skulls, close grip bench or extensions and i'm beat after that. 40g of protien, 80g of dex right after, then a big ppwo meal. that has been my sucess story with chest.