Optimal number of sets and reps?

[flinstones1]

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.

[Simple Simon]

The optimal amount is what works best for you.

[Dr Dutch]

- stimulatie don't annihilatie
- light weight baby
- but it's a dry heat.

 

[SuperTed]

Hulkotron is the expert on this topic.

[pellius]

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.

What is the optimal amount of protein, carbohydrates, fats and calories for everybody?

How many times does someone have to perform a cart wheel before they have perfected it?

Does it matter if you are a male/female, old/young, tall/short, fat/ skinny?

No matter what routine you use, as long as you keep doing the same thing the same way week after week, month after month, year after year.... it will no longer stimulate an adaptive response.

Even if you regularly "change up" or "surprise" your muscles, just training on a regular basis builds what Brian Johnson referred to as a "muscle callous". Your body just eventually adapts to whatever stress (as long as it's not too much so that you are just breaking yourself down) you subject it to and stops adapting.

http://www.ergo-log.com/optimaltraining.html

http://suppversity.blogspot.com/2013/02/chronic-resistance-training-reduces.html

[dr.chimps]

42

[Walter Sobchak]

Go fuck yourself X Go fuck yourself

[robcguns]

The optimal amount is what works best for you.

Exactly,i go by feel.usually its 5-8 per exercise.

[_aj_]

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.

[oldtimer1]

Some use one work set per exercise and some use 6 sets per exercise. Some use 4 exercises or more per body part and some use one or two.  Some train a body part three times a week and some directly once a week.  All are really good bodybuilders. Some use high reps like Padilla and some use low reps like Pearl.

Bodybuilding despite what you read isn't rocket science. Some of the most successful bodybuilders of all time couldn't read a Dr. Seuss book. Are they really scientific in their training?  Some successful bodybuilders go to the gym and change it up every training day not following any plan.  

What we have are training theories. If a training theory is proven it's factual. What we have are training theories. It's nearly impossible to conduct training studies due to genetic adaptation, work ethic and even just scientifically monitoring the workouts.  Is gaining strength the magic bullet to muscle growth or is increasing muscular endurance which isn't to be confused with cardio endurance? Could it be a combination of the two? If it's gaining strength the fastest way to muscle growth we would be training with sets of one rep.

What I see is the best path to optimal bodybuilding is first having a work ethic. Genetics and drugs are a huge part of the equation.  

Use what you feel gives you the greatest results. I think for the majority it's 2 to 5 work sets per exercise. Reps can be low like 6 to 8 or 8 to 12 depending on preference and genetic make up.   If it's low sets train to failure and if it's high sets make sure you fail on the last set.  

Anyone claiming to have all the answers is a fool or a snake oil salesman. If there were an optimal training protocol we would all be using the same exact routine barring injuries right down to doing the same exercises, split, reps and sets.

[bigmc]

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.

you can stay on the same routine forever

if you vary rests between sets

and rest days

[LurkerNoMore]

Go fuck yourself X Go fuck yourself

2 sets to failure.

[_aj_]

you can stay on the same routine forever

if you vary rests between sets

and rest days

Yes, and I would counter that by changing those two variables, the "routine" has changed. It consists of not only reps/sets, but TUT, ROM, rest between sets, frequency, etc.

[bigmc]

Yes, and I would counter that by changing those two variables, the "routine" has changed. It consists of not only reps/sets, but TUT, ROM, rest between sets, frequency, etc.

yeah I will concede that point you put so eloquently

but the premise was based around the exercises

in line with your original post good sir

[Royalty]

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.

22

[BigCyp]

Use good form, and try to 'feel' every contraction. Imagine that only your obliques are contracting when doing DB raises etc etc. Choose a weight that you can lift without messing up your form, and rep with that weight until you can't do another full rep.

Adding numbers/duration/splits/rest time figures into it, only makes sense if you are trying to improve your previous 'numbers'.

[_aj_]

Use good form, and try to 'feel' every contraction. Imagine that only your obliques are contracting when doing DB raises etc etc. Choose a weight that you can lift without messing up your form, and rep with that weight until you can't do another full rep.

Adding numbers/duration/splits/rest time figures into it, only makes sense if you are trying to improve your previous 'numbers'.

Don't forget to "rip the bar apart" and "row" the bar down to your chest on bench presses. Also, drive your feet through the floor.

HTH.

[Hulkotron]

Hulkotron is the expert on this topic.

Yes I have written extensively on these mysteries:

Barbell bench press to the throat, please take it "to the failure".

[flinstones1]

Ive tried a ton of different routines over the years and all I know is hitting the muscle once every 5 days, I probably made my best strength and size gains. Twice a week actually led to a reduction in strength and not so much size gains. Felt like I made the most size gains in the 12-20 rep range doing lots of sets..more than 5 sets per body part. I was also at my weakest when I as doing the high rep high volume routine though. despite making my best size gains

[_aj_]

Ive tried a ton of different routines over the years and all I know is hitting the muscle once every 5 days, I probably made my best strength and size gains. Twice a week actually led to a reduction in strength and not so much size gains. Felt like I made the most size gains in the 12-20 rep range doing lots of sets..more than 5 sets per bodypart

Does that include primary and secondary? Meaning if you hit biceps once every 5 days and back once every 5 days, you are probably hitting bis twice in that period as a secondary mover to back.

I'll hit arms directly once a week and indirectly doing back/chest/shoulders.

[Dr Dutch]

I miss Stark.....

[flinstones1]

Does that include primary and secondary? Meaning if you hit biceps once every 5 days and back once every 5 days, you are probably hitting bis twice in that period as a secondary mover to back.

I'll hit arms directly once a week and indirectly doing back/chest/shoulders.

Primary. I'd train three days in a row with the fourth day off,..Only routine I tried where I was consistently stronger on every exercise every single time I went into the gym. Hitting each body part twice a week I never experienced this, lots of days hen the weights were down and I couldn't get a PR on exercises.

[Dr Dutch]

Bodypart once every 5 days if trained heavily.
What's so difficult about that ?

Overtrain, like in 20+ sets: once a week, cause of recuperation. But you'll grow slower.
Undertrain, like thrice a week. But you'll grow slower too.

So: you can still grow with once every 2 days or once a week.

 

I now it by now, go for once in 4-5 days.

Says The Doctor.

[wes]

NEVER GET STUCK IN A COMFORT ZONE.

THE KEY WORD IN WORKOUT IS "WORK" !!

[Dave D]

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