• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
ashp210
UGFREAK-banner-PM
esquel
YMSGIF210x65-Banner
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

How many total sets weekly per each body part works best for you?

How many work sets weekly provides the most muscle size?


  • Total voters
    139
WOW, are you fuckin kidding me? Talk about a completely irrational fear of overtraining!

I perform 20-30 sets for chest, back, legs, and shoulders, about 15-20 for triceps, biceps, calves and abs. Each muscle receives at least 3-5 days of rest before being worked again.

surge nubert advocated training like this and he claims he never juiced.
 
Surge nubert is a liar

When I was on ship there wasn't much to do so
I would train in the gym for 4hrs and had plenty of energy.

I wasn't big but I wasn't eating much and also doing
cardio few times a week with my platoon.

I been using Mentzers HD on and off for a long time now
but sometimes I like to do more volume and less intensity.

Someone doing all those sets per bodypart every few days
can't be pushing with Heavy Duty intensity. It would probably
not take very long before their muscles just gave up...

I would like to keep all my workouts HD but those 20min HD
workouts make me so sick I like to take a break and go for an
hour with higher volume less intense sometimes ...

Mantus
 
How do you do this and how has your progress been with this?

Same basic workout plan as DC except do 10x10 instead of the rest pause set.

10x10 with exactly one minute rest in between every time. Instead of 3 excercises I like to alternate 2 but that's only my preference.

Take a weight you can do 5x5 comfortably with using one minute rest and every workout take it up 6x6, 7x7, 8x8...until you get to 10. Then add 10lbs and start over at 5x5. If the weight is stuck then eat more or switch excercises.

That's German Volume Training only the Germans like to stick with 10x10 and add weight. The progression from 5x5 is my variation, I think it's better with periodization built in. When you add 10lbs and reduce the sets every 5 weeks or so you get a little cruise time before it gets brutal again.

So I alternate the volume approach and the DC approach on different workout days. It allows me to do isolation excercises that normally don't work well with DC. For delts I'll do laterals with 10x10 and then next workout heavy upright rows HIT style.

I think it's the best thing i've ever tried. I gain mass quickly with this method do to the combination of strenght gain and volume and fat loss is accelerated. I also think certain types of muscle fibers are being stimulated that don't necessarily get trained with low volume.

My arms and delts never grew on low volume, now they're growing fast. For legs the metabolic stimulation and pump is insane and incredibly taxing similar to 20 rep squats but it really hits you toward the end.

I read in an interview with Nasser that Shawn Ray liked this set scheme although he probably he did it differently. It was also advocated by Vince Gironda way back when.
 
Last edited:
about 12 for me. never seen anyone in the gym actually do a HIT low volume type routine.
 
I'm beginning think that it doesn't matter how you train, be it high volume or low volume, you will only get as big as your body allows.
 
for the most part i like about 22 total sets. i do higher intensity lower weight at the beginning and taper off to more of a volume workout so i think im getting the best of hypertrophy and some hyperplasia or atleast thats the theory anyway. but my first excersize is essentialy 75% warmup with only 1 or 2 work sets so my actual work sets probably range from 11-14 sets.
 
...

I am not too sure about working out for hyperplasia, I think some
gear MIGHT help some at most

More reps less weight should be better for pump which should help
store more glycogen in muscles and increase type I fibers

Less reps more weight should help increase type II fibers and
give more strength from increased type II and synchronization
of nerve discharge but ...

HIT training will do both in my opinion

Enough weight to hit type I and II fibers and enough intensity
to give a great pump helping muscle to store more glycogen
giving both of both worlds ...

These 2 types of growth are the reason high force low intensity
results are not seen as fast as high volume low intensity ...

I don't like to focus on reps as much as the last rep.
I think that last rep is more important for everything
including endurance, strength from muscle size, muscle size,
and helping force the muscle to store more glycogen ...

Mentzer workout has always been my favorite but I have also
been working power factor for long time and reading more of
Little's stuff for some time now ..

I like it all and always like to mix it up mostly because I can't
push a HIT workout all the time it's too intense, so I will do heavy
partials sometimes and I do feel I get stronger...

Mantus
 
i sure would like to see pics of you guys making the claims of "what works for me"
 
20 sets done 1x per week for each body part. I respond better to higher volume. But I only take one minute off between sets so Im done within 45 mins
 
i do about 12-16 sets, each bodypart one day a week, high volume low reps, seems to work better for me that way
 
WOW, are you fuckin kidding me? Talk about a completely irrational fear of overtraining!

I perform 20-30 sets for chest, back, legs, and shoulders, about 15-20 for triceps, biceps, calves and abs. Each muscle receives at least 3-5 days of rest before being worked again.

Love high volume, 6-8 days of rest seems better at my age.
Just hit 258lbs, solid + jacked.
 
I have found i need more volume than most

I believe this is due to my having more slow twitch muscle fibers
 
About 20 for Large body parts and 10 for small. Not all intense sets though.
 
I do between six (arms etc) and twelve(legs, back). I'm just trying this out, only have done this workout twice. A trainer laid out the plan for me so I will see how it goes. Before that I was doing about 12-20 sets per bodypart once a week.
 
3sets to failure with negatives for chest/arms 3-6 with back/legs and same for shoulders. Been gaining a lot the past 4 months training like this. I also hit every bodypart 2x over a week or so
 
I do the original DC which hits bodyparts 3 times in 9 days which equals 3 work sets per bodypart every nine days.
 
Last edited:
High volume 12-16 depending on muscle group.
Good for my muscles plus high volume takes care of my aggression :eek:
 
If everything else is on point (nutrition/ rest/ supps/ ) I like a little higher volume with good intensity. No it's not work it into the ground 1-3 set type intensity but still pretty intense.15-20 sets for quads 10--12 for hams
12-18 for smaller body parts . 20-30 for back including traps. usually 1x every 6 day. either 4on 1off or 2 0n 1off depending on how well recovered I am.
about 2 x yearly I switch up to hit-preexhaust low volume. When the gains stall out I go back to more sets again. T
 

Forum statistics

Total page views
558,027,718
Threads
135,751
Messages
2,768,537
Members
160,341
Latest member
Sickxlost
NapsGear
HGH Power Store email banner
your-raws
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yourmuscleshop210x131
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
ashp131
YMS-210x131-V02
Back
Top