how many sets/reps do you guys do?

**Elias** · 05-07-2012, 02:53 AM

i always train my muscles like this:
4-5 exercises for big muscles (back,legs,chest,shoulders) 4 sets of 10 reps
3 exercises for small muscles ( arms and abs) 3 sets of 10 reps

how about you guys? and should i cut down the reps to 8 or 6?

**cruyff** · 05-07-2012, 06:35 AM

I usually do 4 straight sets of typically 5-12 reps for a primary exercise and then perhaps one more exercise with 2-4 sets of 15-20. Even more effective for me has been only one burnout set of 20-25 reps at the end. It's been especially effective for arm development.

What are your goals?

**Turkish Juicer** · 05-07-2012, 08:43 AM

Everyone's body responds differently to different rep-set formats.

This being said, 4 sets of 10 reps is usually NOT enough to develop legs. Legs respond very well to 15-20 rep range, regardless of how heavy the weights may be in a given set.

Chest and back respond very well to 8-12 rep range.

For the record, shoulders are NOT a large muscle group.

3 sets of 10 reps is also what I do for Biceps and Triceps; however, I always finish the last set of each exercise with a drop set to get the most out of that final set. This way, I am at least making sure that my targeted muscle group is being worked until failure.

I also typically go through 2 phases of 5x5 training regimen every year, lasting anywhere between 6-8 weeks. This is done for strength and size, which leans more towards power-lifting than bodybuilding, obviously. It is always good to go through a phase of volume training for a period of time and then go back to lower weight-higher rep format when you start this sport IMO.

**Elias** · 05-07-2012, 03:06 PM

Oke my main goal is getting the maximum of my cycle and geting leaner!
What do u suggest turkish?!? Will do the 5*5 once am done with my cycle!
I usually do drop sets once every month for all my muscles.

**Elias** · 05-07-2012, 03:07 PM

Cruyff, i Did that for some time! Had good results but am looking for a competition physique!

**Times Roman** · 05-07-2012, 04:58 PM

I usually hit the large muscles like this:

7 reps @ very light (warmup)
7 reps @ light
7 reps @ moderate
fail (about 5 reps) @ heavy
fail (about 10 reps) at moderate
fail (about 14 reps) at light

and the small muscle groups, i really try to focus on form, so I stay light and usually do two sets, one light, one moderate, at 20 and 12 reps respectively