Optimal number of sets and reps?

[Tennisballz]

There is no optimal number.  Just pick something and go.  If you plateau then switch it up.  If you are failing it is most certainly a shitty work ethic or poor diet, not the set/rep scheme.

[Dr Dutch]

There is no optimal number.  Just pick something and go.  If you plateau then switch it up.  If you are failing it is most certainly a shitty work ethic or poor diet, not the set/rep scheme.

Tennisbalzz ??  

[disco_stu]

It would be nice if there was a calculator that could provide a number (never 9) or reps per set. But as others have noted, the body is an adaptation machine and any set/rep scheme will cease to be as effective over time because of that.

A better question might be "What's the optimum time (in weeks) to give a routine so as to maximize the routine's potential before adaptation sets in?"

For me, that appears to be between 8-12 weeks.

boom!.

and the next key is that when you change a rep scheme, the change needs to be moderate, not drastic...and then give yourself time to adapt. that way you maximise the system you alrfeady built from the prior scheme. the matrix principle explains this and SAID specific adaptation to imposed demand.

[flinstones1]

1. Wait too long between sets and you are working the same muscle fibers as the previous set….. Short rest periods between sets (30-60 seconds) result in lactic acid buildup and a larger increase in GH production
2. Studies show that even after 72 hours large muscle groups are not completely recovered, which makes me believe twice per week is not optimal
3. Higher volume has been proven superior and results in more damage to tissue hence more growth
Time under tension is still the most important factor for growth, yet most  powerlifters rarely train with more than 5 reps. And still have a thickness and density to their muscles rarely seen even in good bodybuilders
4. Training to failure is superior for growth, but will fry your CNS with time. But you can't deny the relationship between strength and size.

[_aj_]

1. Wait too long between sets and you are working the same muscle fibers as the previous set….. Short rest periods between sets (30-60 seconds) result in lactic acid buildup and a larger increase in GH production
2. Studies show that even after 72 hours large muscle groups are not completely recovered, which makes me believe twice per week is not optimal
3. Higher volume has been proven superior and results in more damage to tissue hence more growth
Time under tension is still the most important factor for growth, yet most  powerlifters rarely train with more than 5 reps. And still have a thickness and density to their muscles rarely seen even in good bodybuilders
4. Training to failure is superior for growth, but will fry your CNS with time
 
Thinking about  a DC training program, with more volume thrown in for assistance work

High broscience-to-word ratio there.

[flinstones1]

High broscience-to-word ratio there.

where?? Louie Simmons knows his stuff IMO

[flinstones1]

Use a weight until it's feather light, and increase it by 5 pounds. Repeat as needed until you reach strength gains you desire.

Well I've inclined in the high 300's and  my chest never got any bigger ...so I don't think benching 5  plates  is the answer for me.

[_aj_]

you still dont seem to have learned a thing

THERE ARE NO ANSWERS

ONLY QUESTIONS

My brotha! Welcome home!

[drmarkp]

DON'T GET STUCK IN A REGIMENTED DICTATE OF VOLUME .. DO WHAT FEELS BEST AT THE TIME..

SOMETIMES IT TAKES MORE, SOMETIMES LESS..

WORKING OUT IS LIKE SEX - SOMETIMES IT TAKES LONGER TO FINISH THAN OTHERS ..

THE MAIN THING IS THAT YOU FINISH (REACH THRESHOLD); HOWEVER LONG THAT MAY TAKE TO GET THE JOB DONE ..

[Hulkotron]

you still dont seem to have learned a thing

THERE ARE NO ANSWERS

ONLY QUESTIONS

 

[Teutonic Knight]

What is the optimal number of sets and reps per exercise in your guys experience? Are 4 sets of 8-12 reps on each exercise overkill? for strength and size gains.

Suggestion , buy Gironda book 'Wild Physique' 

[cephissus]

you still dont seem to have learned a thing

THERE ARE NO ANSWERS

ONLY QUESTIONS

first day back and already produced one of the most profound posts on getbig

damn

[Donny]

Suggestion , buy Gironda book 'Wild Physique' 

Yes a good Book...  Vince was a Nut but a genius. Facebook has a good page about Vince and a lot of old timers post about Vince on there it´s called Vince gironda:the Iron Guru