Wes M: A general rule of thumb is that when on a new workout plan the lowest common denominator should be applied. Doing 3 sets a muscle group (in some cases 1 or 2 sets) can be more than enough for most people if the workouts are approached with Serious Intent. That would be one exercise a muscle group. Recovery periods between workouts is of prime importance. And if given time enought between workouts to recovery completly than adding more weight each workout (as little as a 1 1/4 or 2 1/2lb plate each side when doing benches, for example) should be well with-in anyones capacity. So if someone starts with 135 lbs on the bench at the beginning of a new program, adding a little weight each workout, than after a while (again allowing for full recovery each workout) this same trainee might be using 8 easy reps with 205 in a regular workout. Of course there is a different strength curve (rate of strength gain & potentional limits) for everyone and progress is not the same for all people but there should be progress never the less. If using 205+, over the original 135, wouldn't the trainee be much stronger and certainly with much more muscle mass on the chest, shoulders & triceps? Working out 2 or 3 times a week on a similar program, for certain muscle groups, would not be out of the question. The body is very adaptable and can progress and gain muscle mass/strength very well if the CNs is allowed time to recover (heal) after each stress induced workout.
If any one feels the overpowering need to do more for a muscle group, than add another exercise rather than more sets to one exercise you had been doing. With the bench you might add dips (weighted) for 2 - 3 sets only. So you have two major chest/shoulder girdle movements of 6 sets max for that muscle area. I can understand the enthusiam to start a new super duper, muscle blasting program that Coleman or Cutler write about (not them, but ghost writters who get so much a word per article) but doing 12-20 sets per body part is self defeating for the large majority of weight trainers.
It's the old K.I.S.S. thing again, Keep It Simple Stupid when planning and doing workout with Serious Intent.. A few guy's can and will get very good results from high rep/set workouts but these are natural gifted individuals not to be confused wit the average lifter. The average lifter will need heavy, intense stress loads for short workouts and ample recovery time for the CNS between workouts.
As far as using 'roids, they do not produce the same level of results for everyone. Some guy's gain very little in the way of muscle/strength gains and can do just as well or better with a well thought out diet combined with GOOD quality supplements. Others can gain outstanding results with a controls cycle each 6-8 weeks, even when having baked beans eaten cold out of a can three times a day . But as all the Tweekers keep saying, know your dealer first and than know what your really getting. Good Luck.
