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Thread: # of sets per body part
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10-24-2009, 11:28 PM #1
# 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.
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10-25-2009, 12:21 AM #2
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.
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10-25-2009, 01:20 AM #3
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 .
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10-25-2009, 01:24 AM #4
Usually 24-36 for chest and tris, 40 for bis/lats and 24 for legs.
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10-25-2009, 02:33 AM #5Senior 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....................
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10-25-2009, 04:19 AM #6Anabolic 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....)
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10-25-2009, 04:31 AM #7Banned
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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.
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10-25-2009, 09:59 AM #8
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10-25-2009, 03:06 PM #11Member
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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.
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10-27-2009, 02:06 AM #12
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10-27-2009, 02:39 AM #13
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10-27-2009, 11:09 AM #14
2.5 hours usually
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10-28-2009, 02:39 AM #15
Just to be clear, we're talking about sets, not exercises, yes?
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10-28-2009, 05:43 AM #16
quality over quantity = win
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10-28-2009, 10:27 AM #17
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.
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10-28-2009, 10:30 AM #18
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10-28-2009, 12:47 PM #19
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 ^^^^^
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10-28-2009, 12:49 PM #20
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10-28-2009, 01:15 PM #21
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.
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10-28-2009, 04:33 PM #22
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10-29-2009, 09:03 AM #24
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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10-29-2009, 09:43 AM #25
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10-29-2009, 02:05 PM #26
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10-29-2009, 02:23 PM #27
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10-29-2009, 03:26 PM #28
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Around 90% of the big guys in my gym are using this training system- http://forums.steroid.com/showthread.php?t=348723
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10-29-2009, 04:42 PM #30
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.
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10-29-2009, 05:33 PM #31
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10-29-2009, 06:49 PM #32
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10-29-2009, 06:51 PM #33
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10-29-2009, 10:21 PM #34
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10-30-2009, 08:01 AM #35Senior 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!!!!!!!
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10-30-2009, 09:44 AM #36
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
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10-30-2009, 09:45 AM #37
Oh and those are the amount of sets i do by the way . . .
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10-30-2009, 05:18 PM #38
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11-01-2009, 01:37 AM #39
NVM dumb question.
Last edited by Monster87; 11-01-2009 at 01:41 AM.
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11-01-2009, 06:11 AM #40Senior Member
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