How many sets do you do per body part each week?

  • Posted by a hidden member.
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    Oct 20, 2011 4:01 AM GMT
    I usually try and aim for 8-12 sets per muscle group each week to avoid over-training. What do you guys do? I hear something different from everyone and it's difficult for me to stick with a routine. Some people say high intensity DC training (one or two rest pause sets per muscle group to failure each week) is the way to go and others say that they are doing 20+ sets for each muscle group. I decided to go with 8-12 because it seems like a decent amount to me.
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    Oct 21, 2011 12:11 AM GMT
    I change it up every week...never the same routine.
  • Posted by a hidden member.
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    Oct 21, 2011 12:16 AM GMT
    I just started a reverse pyramid workout that I'm fucking loving so far.

    It calls for 6 sets per body part, per workout. So 2 sets of 8,10,12 with 8 being the heaviest and then dropping down from there.

  • Jaxom

    Posts: 118

    Oct 21, 2011 1:52 AM GMT
    If I could ever actually stick to my routine it'd be 21 sets per week.
    3 per day.
    But it ends up being more like 14 a week. Because things like RJ and texts and phone calls end up distracting me.
  • Posted by a hidden member.
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    Oct 21, 2011 1:55 AM GMT
    6-biceps
    7- triceps
    9- legs
    8-back
    6-shoulders
    8-chest
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    Oct 21, 2011 2:13 AM GMT
    back and shoulders...about 16 sets
    legs.....15-18 set
    chest...16-20 sets
    tris/bis...14-18 sets

    do one body part a day except double up tris/bis, 4 exercises for each body part

    everybody is different, you have to trial and error to see what works best
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    Oct 21, 2011 2:32 AM GMT
    jerseywoof saidback and shoulders...about 16 sets
    legs.....15-18 set
    chest...16-20 sets
    tris/bis...14-18 sets

    do one body part a day except double up tris/bis, 4 exercises for each body part

    everybody is different, you have to trial and error to see what works best

    I thought I was over-training with my routine, but you do a lot and your body looks great. Everyone says something different so I might as well just stick with my routine and see what kind of results I get.
  • FRE0

    Posts: 4862

    Oct 21, 2011 3:23 AM GMT
    For each exercise, I do 3 sets for each workout and generally to three workouts per week. However, some of the exercises overlap. For example, for my triceps, I do 3 sets of pushdowns using a cable machine and three sets using a dumbell. And, for the biceps, the lat pull down overlaps the dumbell curls. The dumbell flys overlap the pec deck machine.

    I also use a clip board with a chart to keep track of all the exercises, including the number of repetitions and weight on the first set. At some gyms, that is common, but at Defined Fitness it is rare.

    The results indicate that I must be doing something right.