What's a good set per week rule? All the nonsense is very confusing. Obv 1 set of hamstring curls and machine rows isn't comparable to a set of deadlifts. In regards to rep ranges I know 8-12, 6-10, and 5-8 allows you to recruit enough tonnage and has built in progression. But sets? My PPLR looks like this. 3 sets leaves my weekly volume at 10 and 4 leaves it at 14.>pullChinup 3-4x5-8 Snatch grip row 3-4x8-12Ez bar curl 3-4x8-12>pushBench 3-4x6-10Chest fly 3-4x8-12 French press+lat raise 3-4x8-12 >legsSquat 3-4x5-8RDL 3-4x6-10Leg raises 3-4x8-12
>>77180960>What's a good set per week rule?There's no such rule and whoever says otherwise is either stupid or lying.>Effective reps per weekis the rule.3×12? No way the first reps are effective.3×5? The first rep is most def. effective and therefore you can't do as many.Rule of thumb: 45 to 75 effective reps per muscle group per week is the goal. It depends on you as an individual where your sweet spot is on the spectrum.
>>77180978I see and compounds are counted as half reps?
>>77181014Fitness is kinda like cooking. You can do pushups and get results. You can also boil chicken, eat it and get nutrients. Everyone can do both and therefore everyone has *opinions* on both.There are certain rules however, that you must follow. For example, you need to dress for an occasion correctly but regardless of the occasion, your clothes need to be clean, intact and right size. Same applies to fitness: You need proper stimulus *and* rest in order to trigger muscle growth and also benefit from it.Do compounds count as half reps? Kinda depens on the compunds you are doing and how you are doing them. Figure it out on your own trough trial&error, since no one here can give you accurate advice on the matter, because no one knows you well enough.
>>7718096010-20 sets. As always, this is less a prescription and more of a recommendation. If the exercise is particularly tiring or the strength dropoff is significant, remove a set. If your intensity is excellent, remove a set.Sets per week (and therefore volume) is only one small piece of the big picture that is hypertrophy. My best advice is to look at everything as one, intensity, volume, range of motion, nutrition, recovery, etc.
>>77180960Aside from warmups, one hard set six days a week for your highest priority movement, two or three for the rest, rotate as desired.>but that's so unconventionaloh i know
>>771809601 set per week per muscle group. Anything else is overtraining.
>>77180960Don't count sets per week. Don't count sets. Don't even count reps. Just do a set, as many reps as possible. If you think you're up for another set do that one. Think you need another after that? Do a third. So on and so forth. Your goal is to use the muscles to stimulate growth, not to meet some arbitrary numerical goals. It's retarded to program. Just use the muscle. If you think you have to do too many reps and get irritated by how long its taking? Then add some weight. If the sets are too short? Take off some weight. >no calf exercisesPeglegs. >no forearmsPegarms
>>77180960Juggernaut program design manual or some shit had good info on this. Basically the more woman you are (lighter shorter older more ovaried) the less sets you do in a week.
