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Thread: 12 sets

  1. #1
    Portcityjbird's Avatar
    Portcityjbird is offline Junior Member
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    12 sets

    Is 12 sets per body part good for building muscle??

    And should i throw in a couple sessions of cardio on this clean bulk???

    Thanks for you help people!!!

  2. #2
    RipOwens's Avatar
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    For me, that's too many sets. I'd be in the gym all day.

  3. #3
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    Quote Originally Posted by Portcityjbird View Post
    Is 12 sets per body part good for building muscle??

    And should i throw in a couple sessions of cardio on this clean bulk???

    Thanks for you help people!!!
    1. Depends on the body part. For example You'll want to do more sets for your back then for calves.

    2. Depends on training experience and person. If your just starting out you won't need as many sets.

    If I were u I would track your lifts and how u feel the days following. If your not sore your either not doin enough sets, lack of intensity or poor excersises/form. If u are sore then ur doin something right.

    For me I do approx
    16 back
    12 bi
    14-15 chest
    12 tri
    16 leg
    9 calves
    10 shoulders
    9 traps.

    This is what works for me. I'm usually destroyed after every day. And just to be clear I don't do all that in one day. That's in a week.

  4. #4
    Portcityjbird's Avatar
    Portcityjbird is offline Junior Member
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    Thanks i have been lifting for a couple years but in a cal deficit and was clueless to nutrition but im going to try and build now

  5. #5
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Are you building muscle?
    Is your training routine giving you results?
    I do 1 -2 working sets per exercise only but its very intense, I am in the gym for around 45mins.

  6. #6
    evander87's Avatar
    evander87 is offline Senior Member
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    google "dramatic transformation principle"

    It's 12 sets 300 reps hitting both fast and slow twitch muscle fibers.

  7. #7
    tigerspawn's Avatar
    tigerspawn is offline Senior Member
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    Quote Originally Posted by Portcityjbird View Post
    Is 12 sets per body part good for building muscle??
    I always recommend 9-12 for the bigger muscle and about 6-9 for the smaller. I always roll with how my body feels.

    Quote Originally Posted by Portcityjbird View Post
    And should i throw in a couple sessions of cardio on this clean bulk??
    I always do cardio.

  8. #8
    Times Roman's Avatar
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    if you are repping to failure, then three sets is about all I will do. Anything more than that and you are tearing down, not building up, muscle tissue.

  9. #9
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by Times Roman View Post
    if you are repping to failure, then three sets is about all I will do. Anything more than that and you are tearing down, not building up, muscle tissue.
    Breaking down tissue (micro tears) is the purpose of training....

    OP, no one can answer this for you.... It's too broad of a question without knowing everything else that comes into consideration
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  10. #10
    Portcityjbird's Avatar
    Portcityjbird is offline Junior Member
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    Yea i see that everyone has their own way....im going to try and add muscle now on a clean bulk all summer and winter...ill will be trying to do 6-8 reps per set 12 sets on big muscles and around 9 sets on smaller muscles with reps between 10-15

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