The Right Number of Sets For Muscle Growth

Have you been lifting weights for some time but you are wondering what the adequate number of sets for muscle growth happens to be?  Maybe you are now getting serious about your workouts and want to see the results you have been craving.  Let’s get started and follow these simple words of advice.
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Photo Courtesy of Light Breeze Photography

It is important that if you are just starting to work out you start off slow.  Too much too soon is never a good thing even in weight training.  You want to avoid burnout, fatigue or even injury in your workouts.  First start with building up from doing one to three sets per exercise.

If you have laid a foundation by conditioning for several weeks then you are ready to go to the next level.  Ideally you want to do 3 to 4 sets per exercise when weight lifting.  I recommend doing four sets per exercise.  Maybe you’ve seen guys do endless number of sets at the gym on any given machined but this is definitely the wrong approach.  Go in with a focused workout plan.

It is also pretty standard to do 6 to 8 sets for smaller muscle groups like triceps and biceps and 12 to 16 sets for larger muscle groups such as the back, chest and legs.  The number of repetitions I recommend is 8 to 10.  However, do not do eight sets for example on one exercise.  What you need to do is hit every muscle group from a different angle.

If you are doing chest exercises you can do bench press, incline chest press, and decline chest press and fly’s. Do three to four sets per exercise for a total of twelve to sixteen.  For shoulders target the muscle from the front, side and back.  With the back target the upper, middle and lower back.  With the legs work out the front and back of the legs.

If you combine a solid workout where you target each angle of each body part with the proper number of sets depending on the muscle, whether it is large or small, and the right number of repetitions then this will go a long way in seeing gains.

Ever Wondered How To Get Big Muscular Pecs?

Ever wondered how to get big muscular pecs and you are looking for the best way to achieve it?  Perhaps you have tried different methods but you have achieved less than expected results.

As we all know very well, us guys aspire to have a well-developed chest in order to show off our results from spending time at the gym.  Perhaps you have spent day after day hitting the weights, doing endless number of sets and repetitions trying to get results but nothing happens.

The first question most people have is, “how many sets should I do?”  Ideally you want to stay within a range of 3-4 sets.  Each set should be of 8 to 10 repetitions being performed in a slow and controlled motion.  Form is key when lifting weights so it is important not to cheat when doing weights.

A second question people have is, “what exercises should I perform for chest workouts?”

As with any body part you have to work the muscle from each angle.  It is important to remember that the chest consists of multiple muscles and therefore you need to do more than just bench presses.

The chest should be targeted in the following areas: middle chest, upper chest, lower chest and the inner chest.

To maximize your results and get a big chest it is best to use free weights like dumbbells or barbell exercises.

Here are four exercises that will see you making big gains.

  • Decline chest press:  Although some people like to perform this exercise last in the series I would advise that it is performed first in the sequence.  This exercise targets the lower chest primarily but it works more fibers than a flat bench press.
  • Flat bench press:  this is the most popular bench exercise of all.  Use a flat bench and perform it using dumbbells or barbells.
  • Incline bench press:  this exercise targets the upper chest and should be performed using a bench at an angle between 30 degrees and 45 degrees.  An angle above 45 degrees will target the shoulders and less than 30 degrees will target the middle chest more.

Decline dumbbell or decline cable fly’s:  it is very rare to see anyone perform either one of these exercises at the gym but they will give you great results.  These exercises target the lower chest more but work more chest muscle fibers than a typical chest fly.