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#1
06-06-2005, 07:08 PM
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Importance of the Number of Sets
I like designing my own workout programs, but I've always had trouble with how many sets to have for each exercise. I have just always done three sets for each exercise and about four exercises per bodypart, totaling about 12 sets per bodypart. However, I have seen some of the workout programs here, such as Mr. King, in which the his set numbers go to 7 sets per exercise and beyond, and sometimes up to 100 sets per bodypart. So when and why would you adjust the set number. I understand volume is important, but there must be some system.
Thanks, Brian |
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#2
06-06-2005, 07:29 PM
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Re: Importance of the Number of Sets
I just add more sets if I feel like I can do more. For example, I just got back from doing my chest/shoulder workout and I did 20 sets of bench press followed by 5 sets of the hammer strength incline press machine. For the bench press I was trying to stay within the rep range of 6-8 reps. By the time I got to my final sets for bench press I was struggling to bench press 65 lbs six times. I kept my rest time between 45-60 seconds in between sets. I've never done that many sets of bench press before so I decided to try it. It's not the # of sets you do that matters it's how fatigued the muscle fibers are that matters.
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#3
06-06-2005, 08:37 PM
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Re: Importance of the Number of Sets
[ QUOTE ]
I just add more sets if I feel like I can do more. For example, I just got back from doing my chest/shoulder workout and I did 20 sets of bench press followed by 5 sets of the hammer strength incline press machine. For the bench press I was trying to stay within the rep range of 6-8 reps. By the time I got to my final sets for bench press I was struggling to bench press 65 lbs six times. I kept my rest time between 45-60 seconds in between sets. I've never done that many sets of bench press before so I decided to try it. It's not the # of sets you do that matters it's how fatigued the muscle fibers are that matters. [/ QUOTE ]That can't be totally correct, can it? Different poundages activate different muscle fibers. [img]/forum/images/graemlins/smile.gif[/img]
__________________
For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. (Heb 4:12) www.ironmass.com |
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#4
06-06-2005, 09:01 PM
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Re: Importance of the Number of Sets
Also be sure to make the sets intense. Whether you do 1 set or 10 sets, always get 110% out of each one.
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If you're worried about the music they're playing in the gym, then you aint in the zone. |
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#5
06-06-2005, 09:08 PM
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Re: Importance of the Number of Sets
[ QUOTE ]
That can't be totally correct, can it? Different poundages activate different muscle fibers. [/ QUOTE ] I think it's more accurate to say that rep ranges activate and fatigue different muscle fibers. If a person can squat 400 lbs. ten times and another person can squat 200 lbs. ten times the same muscle fibers are being activated and fatigued. Assuming they are both going to failure. |
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#6
06-06-2005, 09:32 PM
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Re: Importance of the Number of Sets
So are you saying do as many sets as humanly possible that you can do in the 8-12 rep range to failure. And should you always go to failure or should you ever have light days?
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#7
06-06-2005, 09:36 PM
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Re: Importance of the Number of Sets
[ QUOTE ]
[ QUOTE ] I just add more sets if I feel like I can do more. For example, I just got back from doing my chest/shoulder workout and I did 20 sets of bench press followed by 5 sets of the hammer strength incline press machine. For the bench press I was trying to stay within the rep range of 6-8 reps. By the time I got to my final sets for bench press I was struggling to bench press 65 lbs six times. I kept my rest time between 45-60 seconds in between sets. I've never done that many sets of bench press before so I decided to try it. It's not the # of sets you do that matters it's how fatigued the muscle fibers are that matters. [/ QUOTE ]That can't be totally correct, can it? Different poundages activate different muscle fibers. [img]/forum/images/graemlins/smile.gif[/img] [/ QUOTE ] There are 3 types, slow twitch oxidative, fast twitch oxidative, and fast twitch glycolic. We train to hit the fast twitch fibres because they are MUCH larger in diameter than slow twitch. That is not to say to avoid high reps, Prez and Venom observed very good hormonal responses in higher reps 15-25, but less physiological than lower reps. It is best to hit all rep ranges, but prompt a strong focus on 6-12. |
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#8
06-06-2005, 09:39 PM
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Re: Importance of the Number of Sets
[ QUOTE ]
So are you saying do as many sets as humanly possible that you can do in the 8-12 rep range to failure. And should you always go to failure or should you ever have light days? [/ QUOTE ] Always go to failure. If by light, you mean not intense and not to failure then no. If you mean dedicate a workout to hittin higher reps at maximum intensity and failure then yes. And if you wanted to do as many sets as humnaly possible you would be there all day. I personally never go lower than 25 sets. |
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#9
06-07-2005, 02:27 PM
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Re: Importance of the Number of Sets
[ QUOTE ]
And if you wanted to do as many sets as humnaly possible you would be there all day. I personally never go lower than 25 sets. [/ QUOTE ] Do you mean 25 sets per exercise or per muscle group or per day or what? |
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#10
06-07-2005, 05:45 PM
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Re: Importance of the Number of Sets
find what works for you through trial and error, that's how you adjust
i used to do 3 dropsets per exercise at 4-5 excercises now i do 3 failure sets at one weight @ 2 excercises and I grow more. not to say volume is bad, I might return to volume to mix it up, but it's all different for everyone.
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"You know, have a couple slices of pizza or whatever" - Dexter Jackson |
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