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  1. #1
    Senior Moderator Spongy's Avatar
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    Debate: How many sets?

    What do you all think is an appropriate number of sets to properly smoke a muscle group? I personally believe you can do it in 12-14 sets, including warmups, with maybe 6-8 of those being actual working sets. Maybe a drop set at the end of last set of workout. This assumes you follow a traditional 5 day split keeping reps between 8-12. What do you all think?
    In need of dieting help? Email me at HeliosNutrition@gmail.com

    Asking pillar how much orals to take is like asking Charlie Sheen how many hookers you should ****. - Jin

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  2. #2
    Elite DF's Avatar
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    Re: Debate: How many sets?

    I usually do 14-16 working sets plus warm up on large muscle groups. However, I'm an old bastard & make sure the muscle is good & warm before I do a working set.

  3. #3
    Elite LeanHerm's Avatar
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    Re: Debate: How many sets?

    I just normally go till the muscle group hurts. Lol. Not to much but just enough.

  4. #4
    Senior Moderator Spongy's Avatar
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    Re: Debate: How many sets?

    Gotta get my bro manny in here. He's kind of like our local cashout...MANNY, GTF IN HERE!
    In need of dieting help? Email me at HeliosNutrition@gmail.com

    Asking pillar how much orals to take is like asking Charlie Sheen how many hookers you should ****. - Jin

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  5. #5
    Elite PillarofBalance's Avatar
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    Re: Debate: How many sets?

    You could get Manny in here except he can't post because you locked the thread... I'm not unlocking it this time.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Elite PillarofBalance's Avatar
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    Re: Debate: How many sets?

    Ok fine I'll reopen it x-
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  7. #7
    Elite LeanHerm's Avatar
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    Re: Debate: How many sets?

    Too late lol

  8. #8
    Elite grind4it's Avatar
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    Re: Debate: How many sets?

    IMO, If you can go more than 12 sets your not lifting enough weight or doing enough reps.

  9. #9
    Senior Member Hockeyplaya18's Avatar
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    Re: Debate: How many sets?

    12-14 range is what I have been using with the 10+ rep's (Get to 10 atleast then stop counting, rep out till it dont work no more!)
    I SCORED A GOAL ONCE......

  10. #10
    Senior Member SystM's Avatar
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    Debate: How many sets?

    What's up boys

    Personally I think a few things come into play when, as per spongy "smoking" a muscle group... It's all relative to what you have been doing

    Progressive increases in volume are my favorite way of boosting the intensity of a workout
    I.e. increasing sets each welch systematically and every fourth week of training take 4 days off still hitting chest back legs in a 5/3/1 fashion

    I would firmly agree that I am around 12-15 sets would suffice but for one who has been used to training higher volume I would recommend a higher intensity lower volume higher frequency

    Spongy and others. What amount of reps are you doing per set?

    Training programs with high set volume and low reps can brutally awesome

  11. #11
    Elite 63Vette's Avatar
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    Re: Debate: How many sets?

    I like 3 or 4 sets and usually have about four or five exercises so that puts me between 12-20 for an average of 16- and that is more than a lot of the guys...especially the younger ones do I think.

    That being said I think it depends on a LOT of factors.... it is different for me if I am cutting/bulking.

    It also depends on the muscle group. I can smoke my biceps in four sets each of three exercises. My back I usually have about five or even sometimes six (depending on if shrugs are with shoulders or back that rotation).

    I do know this- MIX IT UP. Muscle confusion is where strength gains come from IMO.

    Good thread brother-

    Much Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

  12. #12
    Elite dk8594's Avatar
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    Re: Debate: How many sets?

    The least number possible while still being able to increase my reps from workout to workout (currently 4)

  13. #13
    Elite PFM's Avatar
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    Re: Debate: How many sets?

    Franco Columbu said: never work the muscle past "the pump". Straight Bro Science that will stop even a pure bred idiot from over-training.

    Allot of talk about gear, stacks, diet, reps and weight, duration and intensity. For me it's all about taking the muscle to complete failure, if you can can do this for 9 sets, eat, rest and recover properly......the muscle has no option other then to survive and grow.

    Listen to your body.
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  14. #14
    Elite PFM's Avatar
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    Re: Debate: How many sets?

    Originally Posted by 63Vette View Post
    I like 3 or 4 sets and usually have about four or five exercises so that puts me between 12-20 for an average of 16- and that is more than a lot of the guys...especially the younger ones do I think.

    That being said I think it depends on a LOT of factors.... it is different for me if I am cutting/bulking.

    It also depends on the muscle group. I can smoke my biceps in four sets each of three exercises. My back I usually have about five or even sometimes six (depending on if shrugs are with shoulders or back that rotation).

    I do know this- MIX IT UP. Muscle confusion is where strength gains come from IMO.

    Good thread brother-

    Much Respect,
    Vette
    Vette Excellent!
    Thugs
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    Matter

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    Elite PFM's Avatar
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    Re: Debate: How many sets?

    Originally Posted by Hockeyplaya18 View Post
    12-14 range is what I have been using with the 10+ rep's (Get to 10 atleast then stop counting, rep out till it dont work no more!)
    "rep out until it don't work no more"....................THAT is The Shit!
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  16. #16
    Elite AlphaD's Avatar
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    Re: Debate: How many sets?

    Originally Posted by 63Vette View Post
    It also depends on the muscle group. I can smoke my biceps in four sets each of three exercises. My back I usually have about five or even sometimes six (depending on if shrugs are with shoulders or back that rotation).

    I do know this- MIX IT UP. Muscle confusion is where strength gains come from IMO.
    ^^^^ This above. I have tried so many different approaches through the years. Just being caught up in following different rep/set approaches. Ultimately leading me to my own body's philosophy, being each muscle group needs a different approach. And Muscle confusion as well as mind to muscle connection are my keys to growth. TRAIN TO GET BETTER, NOT TO GET IT DONE....

  17. #17
    Elite grind4it's Avatar
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    Re: Debate: How many sets?

    My trainer has me in the high rep range. Believe it or not he has me doing a few moves that are light weight and 100 reps. I'm currently doing several moves that are 4 sets of 25 reps. The most brutal thing he has me doing is a straight bar bicep curl 6 seconds up and six seconds down 2 sets 25 reps. I know you're going to think I'm a pussy but I just moved up to the 25lbs bar. Last week when I finished arms I literally had to ask a guy in the locker room to help me take my shirt off.....as gay as that sounds.

  18. #18
    Senior Member SystM's Avatar
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    Debate: How many sets?

    Originally Posted by 63Vette View Post
    I like 3 or 4 sets and usually have about four or five exercises so that puts me between 12-20 for an average of 16- and that is more than a lot of the guys...especially the younger ones do I think.

    That being said I think it depends on a LOT of factors.... it is different for me if I am cutting/bulking.

    It also depends on the muscle group. I can smoke my biceps in four sets each of three exercises. My back I usually have about five or even sometimes six (depending on if shrugs are with shoulders or back that rotation).

    I do know this- MIX IT UP. Muscle confusion is where strength gains come from IMO.

    Good thread brother-

    Much Respect,
    Vette
    Ya I do 1 movement for delts and throw it in after chest

    I agree that o nbviously a bigger muscle group is going to need more work. You can rash your back and still have gas left in most cases

  19. #19
    Elite ken Sass's Avatar
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    Re: Debate: How many sets?

    the olden days we used to do 12-14 for major groups and about half that for support groups (bies, tries, ) and would bomb abs with high reps, and calfs, more often. mike and vette remember the 80's lol

  20. #20
    Elite gymrat827's Avatar
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    Re: Debate: How many sets?

    10-15 sets depending on weight and what you consider a warm up set.

    i.e.... i do a warm up with like 135...two sets... than 155 2 sets, than i go past 200. So hard to say.

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