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Just wanted to get this straight

chris789 Posts: 99 Joined: 2002/09/06	2002/10/24, 10:46 AM So if I'm looking for more growth I should be doing about 10-12 sets per muscle group? Just wondering.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/24, 11:30 AM That is a good range. Just one thing, for me some groups need less and some need more. I know that you have heard this before, but each of us is different, try different workouts and see what works best. I know I know you wanted hard concrete answer, but that is the truth. The way I gain best is to pick 2 mass buliders ( lets use tris) say skull crushers, and close grip benches. I do 3 sets each, then add kickbacks for 3 sets, then a superset of pressdowns and rope pressdowns for up to 6 sets, normally I get 4 for the last superset, so I get 13 sets over all for tris. But on other days I might do more or less depending on how I feel. It is really up to you. I think for a begginer 10 sets is by far enough. As you progress you can add more. Good luck! -------------- Those who lift understand it. Those who do not, think we are crazy!
chris789 Posts: 99 Joined: 2002/09/06	2002/10/24, 12:04 PM Thanks, that's what I thought, more for the bigger muscle groups, and less for the smaller ones.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/25, 01:04 PM 9-12 sets per muscle group is ideal for growth. This can vary in any way, say chest for instance, flat bench, 3x6, incline bench, 3x6, decline bench 3x6. There you have your ideal, 9 sets. You can add one if you like. And stick with these compound movements. Don't get caught up in your isolation type exercises, that is where the extra sets and overtraining comes in. These will do nothing to aid mass gains anyway, just lead to muscle catabolism. 4 good sets of warmups, 2 that are just warmups, one 3x for an intermediate, and 1x for acclimation. Good luck. And you do not need to warm up for each exercise. After say benching, no need to do warmups for inclines, you already are warmed up!
chris789 Posts: 99 Joined: 2002/09/06	2002/10/26, 12:05 PM Well let me ask you this since it's been bothering me. Let's say I were to do bench press for an example. Should I do 4 sets and the first be the warm up, or 3 sets and the first be the warm up. I'm asking this because I don't want to end up overtraining. Thanks
chris789 Posts: 99 Joined: 2002/09/06	2002/10/26, 12:06 PM Well let me ask you this since it's been bothering me. Let's say I were to do bench press for an example. Should I do 4 sets and the first be the warm up, or 3 sets and the first be the warm up. I'm asking this because I don't want to end up overtraining. Thanks
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/26, 12:46 PM I do not count the warmup as part of my working sets. It should be light to warm you up. 4 sets for bench is ok..just keep the overall total with in reaosn for set that you do. -------------- Those who lift understand it. Those who do not, think we are crazy!