How many SETS per muscle group

[Doomsday]

Im an Ectomorph, and I was wondering what
set range per muscle group would benefit me the best

[swanso5]

go for a rep total of 25 or so

for max strength do 8 x 3 = 24 total reps

for hypertrophy go for 3 x 8 = 24 total reps

just guidleines but you see what we're getting at?

what i said do 5 sets? and then you do 15 reps? that wouldbe ridiculous

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[Packard]

I come up with about 12 to 18 sets per muscle group.


Primary exercise (per muscle group) 4-6 sets
Secondary exercises (2 per muscle group) 4-6 sets

[Boss Man]

As a rough guide, for fairly novice people doing splits, around 9-10 sets for big muscles and around 7-8 for small ones.

You could increase those numbers by 2 and see how that goe,s when you're lifting 12-18 months in and crucially getting good sustained gains.

[nelson712]

for the major muscles groups (chest,back,thighs) perform no more than 7 total sets with 8-10 reps to bulk up or 12-15 for lean,
for smaller muscle groups(arms,shoulders,calves, abs) perform no more than 4 total sets same thing 8-10 bulk up 12-15 lean

[ultimatehlth]

Most people try to over train by doing too many sets. The fact is it doesn't take a lot of sets or reps to get results. One format I like and use with clients is set 1. 8-10 reps, set 2. 6-8 reps, set 3. 4-6 reps and set 4. 20 reps. Do 2 exercises per body part for a total of 8 sets. After you have been training for around 3 months you can add a third movement to the major muscle groups, but no more. If you use a 3 set format the first set should be a warm-up, the second using a moderate weight and the last heavy to failure. Know that magazines that recommend higher amounts cater to those taking steroids, a natural weight lifter would experience counter productive results.

Los Angeles Personal Trainer

[Doomsday]

Ive been training since 07 but, only 1 1/2 year of serious training

I go by this set guideline, the large body parts, legs, chest, back each need approx 12-14sets.
The smaller body parts, biceps 6-8 sets, triceps 7-9 sets, calves 6-8 sets
Shoulders, 3-4 sets on each part, front, side, rear. traps

and the moderate sets just like you mentioned, do I take that to near failure??? or how do I

when your doing say 10 sets for chest, are warm up,moderate weight, and failure sets included
or just failure sets??

I also was told for big muscle groups to go failure on the last to sets and for small groups 1 set to failure is that correct??

[Doomsday]

and is that for all exercises??

[Packard]

Most people try to over train by doing too many sets. The fact is it doesn't take a lot of sets or reps to get results. One format I like and use with clients is set 1. 8-10 reps, set 2. 6-8 reps, set 3. 4-6 reps and set 4. 20 reps. Do 2 exercises per body part for a total of 8 sets. After you have been training for around 3 months you can add a third movement to the major muscle groups, but no more. If you use a 3 set format the first set should be a warm-up, the second using a moderate weight and the last heavy to failure. Know that magazines that recommend higher amounts cater to those taking steroids, a natural weight lifter would experience counter productive results.

Los Angeles Personal Trainer

I think this is a good format. only reservation is the 20 reps for the last set. I prefer to do about 10 reps in super-strict form for the final set.

For example I would bench using a 1 second count for the bar resting on chest and a one second count in lockout. Taking care to keep feet well-planted and back flat on the bench. This achieves the final set cool down while working on form also.

This has to be done with a very light weight (and a spotter for the first attempt as it is much more difficult than you would imagine).