how many sets per workout

**lc1213** · 07-24-2011, 12:36 PM

just curious how many sets do you guys usually do per workout?

i do a 4 day split Monday, Tuesday, Thursday, Friday
Monday:
atg squat 2 sets
box squat 3 sets
romanian deadlifts slightlybent leg 3 sets
lunges 4 per leg 4 sets
ham curls 3 sets
leg extensions 3 sets
calf raises 3 sets
weighted twist crunches 2 sets
hanging knee raises 2 sets

Tuesday:
bench press 4 sets
decline press 2 sets
incline press 2 sets
bentover row 3 sets
upright rows 3 sets
curls 3 sets
weighted side bends 2 sets
situps 2 sets

Wenesday: Rest

Thursday:
deadlift 4 sets
bulgarian split squat 5 ea leg 3 sets
leg extension 3 sets
ham curls 3 sets
calf raises 3 sets
dorsi flex 2 sets
weighted twist crunches 2 sets

Friday:
lat pull downs 3 sets
dumbell press 3 sets
incline dumbell press 2 sets
decline db press 2 sets
db row/lawnmowers 3 sets
standing db curls 3 sets
lateral shoulder raises 3 sets
dumbell side bends 3 sets
crunches 2 sets
hanging knee raises 2 sets

I also play basketball on wednesday and saturday for about 3 hours each day. Is this overkill?

**thingysmeg** · 07-24-2011, 06:09 PM

I never have a set amount of sets for my workouts.

IMO it's all about contactly shocking your system and varying it up!

**pebble** · 07-24-2011, 07:21 PM

Originally Posted by thingysmeg

I never have a set amount of sets for my workouts.

IMO it's all about contactly shocking your system and varying it up!

No it's not. It is about progressive overload. Knowing the amount of sets you plan to work with allows you to periodize your training and force adaptation. Working out haphazardly with no plan can lead to early stagnation.

OP - Generally rule from the ACSM is 10-15 sets for the bigger muscles and 6-9 for the smaller per week. Split that up over how many workouts you are doing per week equally. Now this is something that is very individual, but for the majority of people that rule is appropriate based on the fatigue-recovery relationship.

**lc1213** · 07-26-2011, 05:30 AM

my set range does vary and so do reps. I put an average sets i do per workout. like you posted pebble, I try to crank 8-12 reps for each muscle group. If rep count gets higher than 12 i increase the weight. i do try to increase the weight every week or 2 whether its 2.5 pounds or 10 pounds.