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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 10-25-2010, 09:25 AM   #1
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Default Bodybuilding - Most sets per bodypart?

What's the most sets per bodypart you would recommend for the average trainee and why?

This is for non-rest-pause style systems...
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Old 10-25-2010, 09:43 AM   #2
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Your an evil wicked man Steve. Such a simple question, with a totally complex answer.

I'll go ahead and throw this out.

8-10 worksets per week. Broken up into 2-3 sessions fullbody or A/B split.
These are preceeded by a good warmup, of 2-3 progressive warmup sets, and then 3-5 worksets.

WHY? Real short answer is this.

Muscles gain strength faster than connective tissue. You must allow connective tissue the time to adapt to the new tress being placed on it or risk injury. What injury does not manifest now or in a short time will eventually manifest given time and years.

Slow and steady is the way to go to grow.

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Old 10-25-2010, 09:58 AM   #3
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Your an evil wicked man Steve. Such a simple question, with a complex totally answer.
It's a question I hear so many times per week that I thought I would roll it out again and torture everyone...
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Old 10-25-2010, 10:02 AM   #4
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I personally am a big fan on 9 sets for major bodyparts, and up to 6 for minor.

I have many reasons, but my primary comes from my belief that if I were training someone, I am fairly confident I could get them on the path to great gains with this amount of volume.

I don't rule out more volume for experienced lifters...they know their bodies and limits, and I would never tell them how to train.
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Old 10-25-2010, 10:08 AM   #5
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I start people out slow but stick to 12-15 (warm ups and sats not counted)
for major.

12 for minor. (due to them getting worked secondary on majors)

once a week.

This honest work true sets.
non of this "O this is to heavy" additueds.
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Old 10-25-2010, 11:18 AM   #6
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I assume we're talking about trainees who aren't rank beginners?
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Old 10-25-2010, 12:36 PM   #7
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Quote:
Originally Posted by Rich Knapp View Post
I start people out slow but stick to 12-15 (warm ups and sats not counted)
for major.

12 for minor. (due to them getting worked secondary on majors)

once a week.

This honest work true sets.
non of this "O this is to heavy" additueds.
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Originally Posted by TitanWIP View Post
I assume we're talking about trainees who aren't rank beginners?
I step a beginner up over the coarse of a month to what I posted. If the person don't tire easy, then do the sets and just step the weight %'s up.
Again I feel this is another one of all depending on the persons abilities.
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Old 10-27-2010, 08:35 AM   #8
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Beginners should start with 3 sets per exercise and only a few exercises for each bodypart until they stop feeling shaky and have good form.
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