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2002/10/01, 05:22 PM
How many sets do you guys, and ladies, recommend per muscle group for building huge size and strength?
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2002/10/01, 05:38 PM
Well generally I like 3-4 exercises, per body part except for back and shoulders. Those two I do a little more, as for sets I like 3-4 as well. Anymore for me seems to not be as effective, but as I like to say ( I know I keep saying it), what works for me may not work for you. Try a few different number of exercises and sets to see what works for you. One other thing, if you want size and strength you need, 3 things, eating the right amount, sleeping the right amount, and lifting the right amount.
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Life comes by only once....Live it to the fullest!
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2002/10/01, 07:08 PM
There are varying opinions on this, but I think it has been shown time and time again, 9-12 total sets per body part, 3 exercises, should be sufficient. This is with reps in the 6 range. Anything above is too light. Now these can break down any way your like, say for example chest, 3 sets flat benches, 3 sets, of incline dumbells, and 3-4 sets of declines. (these are after your warmups of course, and you do not have to do warmups for each exercise.) Once you do your warmups for your first exercise, then do your heavy sets, that muscle will already be warmed up. Do not bother with flies and stuff if you are trying to gain mass. Do the compound exercises, these will build the ENTIRE muscle. Focus on your heavy weights with these. Rest 5-7 days between body parts. And eat a quality diet. You will gain good size and strength from this.
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2002/10/07, 06:13 PM
OK I get how you build the muscle but not sure on the excercies. Im following an 8 week program to build lean muscle but the training programme shows all the different exercise. im not sure how to set out a training programme to cater for my needs. For example i want to build up my triceps biceps and chest and shoulders and back. how do i set that out in a programme. Any one help?
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