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Amount of sets

How many sets to not over or under do it

Kanwarsgill
Kanwarsgill g Kanwar S Gill
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

Hey! I've been lifting for quite a while now. I like making my own meal plans and workouts. I do however want an advice on the number of sets i have in my workouts. Here's it all.

I stick to 5 movements for the muscle Im training with 4 sets each, which makes it 20 sets per muscle group. Also, I train multiple muscles at time(I like training that way), so sets do pile up. But, there is a main muscle and a secondary muscle. Eg- I train chest 20sets, triceps 12 sets and abs 8 sets. This is how it goes on, rep range being around 6-10.

Is my set volume in thr goldylock zone or am I under or over doing it?

All comments are welcomed! :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Kanwarsgill

Hey! I've been lifting for quite a while now. I like making my own meal plans and workouts. I do however want an advice on the number of sets i have in my workouts. Here's it all.

I stick to 5 movements for the muscle Im training with 4 sets each, which makes it 20 sets per muscle group. Also, I train multiple muscles at time(I like training that way), so sets do pile up. But, there is a main muscle and a secondary muscle. Eg- I train chest 20sets, triceps 12 sets and abs 8 sets. This is how it goes on, rep range being around 6-10.

Is my set volume in thr goldylock zone or am I under or over doing it?

All comments are welcomed! :)

Your sets are about right for bigger and smaller muscle groups. It does tend to add up quite quickly when you train more than one muscle group per session, but that's OK, volume builds muscle and I don't think you're over-doing it. Are you doing 20 sets per workout, and twice a week? Or just once a week? And have you been seeing good results? That's the best way to tell if what you're doing is working haha.

 

The only thing I will say is.. do you need 5 exercises for chest? I like to pick 2-3 max for my bigger muscle groups, and 1-2 for smaller muscle groups. Really effective exercises, and just do more of them.

 

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Kanwarsgill
Kanwarsgill g Kanwar S Gill
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

I train everything twice a week except legs. Legs are once a week...still figuring out where to put them. They are large muscles. But anyways I'll tell you. For vhest im doing this for now-

Incline press 4×8-10

Cables low to high 4

Bench dumbbell press4

Decline press4

Cable cross upright rows.4

Scott, I see these exercises as staples.. i mean i do want all my chest parts to grow right? Would you suggest an edit or suggest another way to train?

And yes I did get some results out of this but im looking for more.

Thank you scott.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Kanwarsgill

I train everything twice a week except legs. Legs are once a week...still figuring out where to put them. They are large muscles. But anyways I'll tell you. For vhest im doing this for now-

Incline press 4×8-10

Cables low to high 4

Bench dumbbell press4

Decline press4

Cable cross upright rows.4

Scott, I see these exercises as staples.. i mean i do want all my chest parts to grow right? Would you suggest an edit or suggest another way to train?

And yes I did get some results out of this but im looking for more.

Thank you scott.

I would suggest you cut that down to 2-3 exercises, and just do more sets. That's all you need honestly. I released a video about this yesterday actually. I'll link it below.

 

Also.. what are the cable cross upright rows? That would be traps not chest right?

 

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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