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  1. #1
    jbran23's Avatar
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    # of sets per body part

    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.

  2. #2
    07sandiegomuscle's Avatar
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    Good question

    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.

  3. #3
    Critical Mass's Avatar
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    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 .

  4. #4
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    Usually 24-36 for chest and tris, 40 for bis/lats and 24 for legs.

  5. #5
    Okinawa_Power is offline Senior Member
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    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....................

  6. #6
    ranging1 is offline Anabolic Member
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    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....)

  7. #7
    stpete is offline Banned
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    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.

  8. #8
    Monster87's Avatar
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    Quote Originally Posted by Okinawa_Power View Post
    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.

  9. #9
    Ronnie Rowland's Avatar
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    Quote Originally Posted by Monster87 View Post
    Usually 24-36 for chest and tris, 40 for bis/lats and 24 for legs.
    No way! Are you serious?

  10. #10
    Ronnie Rowland's Avatar
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    Quote Originally Posted by ranging1 View Post
    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!

  11. #11
    alpmaster is offline Member
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    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.

  12. #12
    Monster87's Avatar
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    Quote Originally Posted by Ronnie Rowland View Post
    No way! Are you serious?
    Dead serious, although lately not as much on chest and tris since I ****ed up my elbow.

  13. #13
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    Quote Originally Posted by Monster87 View Post
    Dead serious, although lately not as much on chest and tris since I ****ed up my elbow.
    How long per workout?

  14. #14
    Monster87's Avatar
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    2.5 hours usually

  15. #15
    Monster87's Avatar
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    Just to be clear, we're talking about sets, not exercises, yes?

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    quality over quantity = win

  17. #17
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    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.

  18. #18
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    Quote Originally Posted by Monster87 View Post
    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.

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    Quote Originally Posted by jbran23 View Post
    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 ^^^^^

  20. #20
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    Quote Originally Posted by Monster87 View Post
    2.5 hours usually
    test declines after an hour hey?

  21. #21
    Swifto's Avatar
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    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.

  22. #22
    Monster87's Avatar
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    Quote Originally Posted by jbran23 View Post
    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!

  23. #23
    Ronnie Rowland's Avatar
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    Quote Originally Posted by Monster87 View Post
    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..

  24. #24
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    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?

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    Quote Originally Posted by Damienm05 View Post
    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

  26. #26
    Monster87's Avatar
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    Quote Originally Posted by Ronnie Rowland View Post
    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.

  27. #27
    Swifto's Avatar
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    Quote Originally Posted by Ronnie Rowland View Post
    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.

  28. #28
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    Quote Originally Posted by Swifto View Post
    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.

  29. #29
    Ronnie Rowland's Avatar
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    Quote Originally Posted by Monster87 View Post
    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

  30. #30
    Monster87's Avatar
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    Quote Originally Posted by Ronnie Rowland View Post
    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.

  31. #31
    SuperLift's Avatar
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    Quote Originally Posted by Swifto View Post
    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

  32. #32
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    Quote Originally Posted by Monster87 View Post
    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.

  33. #33
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    Quote Originally Posted by Swifto View Post
    Agreed.

    Alternate from high/low volume intensity.
    About how often would you say you usually switch from high to low, Swifto?

  34. #34
    Monster87's Avatar
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    Quote Originally Posted by jbran23 View Post
    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...

  35. #35
    Okinawa_Power is offline Senior Member
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    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!!!!!!!

  36. #36
    JK-87's Avatar
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    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

  37. #37
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    Oh and those are the amount of sets i do by the way . . .

  38. #38
    Monster87's Avatar
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    Quote Originally Posted by Okinawa_Power View Post
    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...

  39. #39
    Monster87's Avatar
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    NVM dumb question.
    Last edited by Monster87; 11-01-2009 at 01:41 AM.

  40. #40
    Okinawa_Power is offline Senior Member
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    Quote Originally Posted by Monster87 View Post
    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......

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