[RAGEN2008]

How many sets per muscle group are you guys doing? I have read around and the amount of sets varies a lot.

I am on my 3rd week of working out, how many sets should I be doing per muscle? Right now I am working everything one time a week and doing 3 exercises per muscle and usually go between 8-10 total sets.

As for reps I do 12/10/8/6 increasing weight, 12 is a warm up set. Once I warm up and change exercises I ditch the 12 set and do 10/8/6 and on to the next exercise for a total of 10 sets.

Would I benefit more from lifting heavier and doing less total sets or moderate weight pyramiding up and keeping the sets up around 10 per muscle?

[ZiR RED]

I assume (from your profile) your goal is to gain size.

The best rep range for hypertrophy is 6-12, with higher volume and shorter rest periods.

You've only been lifting 3 weeks, or your 3 weeks into a program? Please clarify.

I set my clients up on meso and micro cycles where the reps, sets, rest periods and volume changes constantly in order to produce gains.

Br

[Cain Marko]

Less sets more weight I say, why do 10 sets if you can be sore and get gains from 5?

[under construction]

you are doing a full body?

[chrispghmuscle]

I typically do 3 sets of 6 to 10 reps per body part.

[picabloo]

I do 3 sets per exercise... 3 exercises per muscle group. 6-8 reps a set, not including warmup sets. Only 2 exercises for legs tho haha, squats and leg press is more then enough to get me in pain the next day

[RAGEN2008]

Originally Posted by ZiR RED

I assume (from your profile) your goal is to gain size.

The best rep range for hypertrophy is 6-12, with higher volume and shorter rest periods.

You've only been lifting 3 weeks, or your 3 weeks into a program? Please clarify.

I set my clients up on meso and micro cycles where the reps, sets, rest periods and volume changes constantly in order to produce gains.

Br

I've only been lifting 3 weeks and I am 3 weeks into my new workout program with lots of missed days, but this week i am getting the schedule right and correct sets and stuff, yes, maximum muscle gain is my goal, to put on as much size and weight as possible by Dec 31st 2008.

Last time I lifted weights was years..... ago, longest I have ever lifted was around 6 months straight, but I never ate good or have a really research routine, now I eat good and get rest, I just need to know what to do now.

[RAGEN2008]

Originally Posted by under construction

you are doing a full body?

I am doing all of my muscle groups, chest I do flat bench, incline bench and flys, legs I do squats, leg extensions and leg curls and calf raises, shoulders I do military presses and side later raises, back I do dead lift, pull ups, bent over rows and shrugs, tris I do lying extentions, biceps I do standing straight bar curls, preacher curls or dumbell curls.

I have been doing 3 sets of each exercise, except for tris I do 8-10 sets one exercise, calves I do 8 sets and I do 10 sets for forearms, wrist curls and abs weighted crunches and leg lifts.

Sorry if I left anything out

[Kneedamage]

Originally Posted by RAGEN2008

I am doing all of my muscle groups, chest I do flat bench, incline bench and flys, legs I do squats, leg extensions and leg curls and calf raises, shoulders I do military presses and side later raises, back I do dead lift, pull ups, bent over rows and shrugs, tris I do lying extentions, biceps I do standing straight bar curls, preacher curls or dumbell curls.

I have been doing 3 sets of each exercise, except for tris I do 8-10 sets one exercise, calves I do 8 sets and I do 10 sets for forearms, wrist curls and abs weighted crunches and leg lifts.

Sorry if I left anything out

Dont work the same muscles everyday..
This is my split:

Day 1: Legs
Day 2: Chest/Tri(lightly hit tri's, only 5 sets)
Day 3: Off(Optional)
Day 4: Back/Bi(Lightly hit Bi's, only 5 sets)
Day 5: Shoulders/Traps
Day 6: Bi's/Tri's(Full blast)

Rinse and repeat..
Big muscle groups (Legs, Chest, Shoulders, Back) Get 10-12 working sets.
Small muscle groups (Bi's, Tri's, Calves) get 7-9 working sets.

Every 5 weeks I Change my primary exercise, and my rep range. Throughout the weeks I try to change atleast 1 exercise per muscle group, EXCLUDING my primary, which is only changed once every 5 weeks.

This is what I do. This is also my first post, I hail from a different website, but am tired of the lack of maturity there.

So, Hi everybody! lol

[picabloo]

Originally Posted by Kneedamage

Dont work the same muscles everyday..
This is my split:

Day 1: Legs
Day 2: Chest/Tri(lightly hit tri's, only 5 sets)
Day 3: Off(Optional)
Day 4: Back/Bi(Lightly hit Bi's, only 5 sets)
Day 5: Shoulders/Traps
Day 6: Bi's/Tri's(Full blast)

Rinse and repeat..
Big muscle groups (Legs, Chest, Shoulders, Back) Get 10-12 working sets.
Small muscle groups (Bi's, Tri's, Calves) get 7-9 working sets.

Every 5 weeks I Change my primary exercise, and my rep range. Throughout the weeks I try to change atleast 1 exercise per muscle group, EXCLUDING my primary, which is only changed once every 5 weeks.

This is what I do. This is also my first post, I hail from a different website, but am tired of the lack of maturity there.

So, Hi everybody! lol

Welcome to the Dungeon! Good advice, although arn't the biceps and triceps already being hit "lighty" in chest and back? I guess a few more light sets wouldn't hurt.


and btw, what was the site you were previously at? I think you'll find that here at the Dungeon, everyone is positive and motivating. Being honest is important, but giving advice and telling someone they're wrong are 2 different things. I guarantee this is the site for you :)

[RAGEN2008]

I don't do everything everyday, that would take 10 hours

This is my current schedule:

day1 chest
day2 legs
day3 back and shoulders
day4 rest
day5 triceps and biceps
day6 rest
day7 rest

Forgot to add I do days with 2 muscles groups in 2 sets, like tricep extensions then knock out a set or curls, then do my rest period.

Today I am going to log what I lift so I can see what I am starting at. I started 3 weeks ago but only got in a few days working out had a hectic last couple weeks so I am pretty much going to start from scratch, except for the extra weight I added already

[ZiR RED]

If i can make one suggestion...switch your back workout with your arms workout.

Back after legs is going to be brutal on your core and the lumbar region of your back. Arms is a fairly low intensity, light day (in terms of CNS activation) and it will give your core and lower back enough time to recover before you it is heavily called upon again during back work.

Think about it, all the muscles needed to support your body when you squat. Then the following day calling upon those already fatigued and overloaded muscles to support your body as your perform a heavy bent over row. Ouch.

Br