3 or 4 sets?

adrian · Post by **adrian** » Thu Sep 06, 2007 4:44 am

what do you guys think....3 or 4 sets of each excercise?

example...B presses...3 or 4 sets of 8 reps is better??

Boss Man · Post by **Boss Man** » Thu Sep 06, 2007 8:44 am

Depends in what context. Do you mean once or twice a week?

adrian · Post by **adrian** » Thu Sep 06, 2007 8:47 am

i do flyes twice a week..im nt sure wheter i hud do 3 or 4 sets of 10 reps of them for each day..what do u think?

adrian · Post by **adrian** » Fri Sep 07, 2007 11:52 am

opinions please~~~~~~~~

DianaB · Post by **DianaB** » Fri Sep 07, 2007 12:08 pm

Adrian, what's your goal?
There are different strategies if you are trying to lose fat, gain muscle, increase strength and muscle etc..

adrian · Post by **adrian** » Fri Sep 07, 2007 12:11 pm

i wanna get chest bigger...so its increase muscle mass i guess

DianaB · Post by **DianaB** » Fri Sep 07, 2007 2:35 pm

A way over-simplified answer would be:
For workout A do 3x5, for workout B do 5x3. The trick is to match up the volume and intensity of the lifts for each exercise.
A power lifting program will help you get stronger, and if you get stronger your muscles will grow.

adrian · Post by **adrian** » Fri Sep 07, 2007 10:14 pm

so u mean...dumbell flyes ...3x5 per set

ab crunches 5x3?

DianaB · Post by **DianaB** » Sat Sep 08, 2007 11:52 am

Well I wouldn't say flys and crunches and are good pairing, let me try again. Example is based on 2 sessions/week.

Workout A do 5 sets of 3 reps at about 80% of your max.
Workout B do 3 reps of 5 sets at about 70% of your max.
WK2: repeat workout A but add another rep 5x4. Repeat workout B but add another 2% to the volume.
WK3: add another rep to workout A 5x5. Add another 2% volume to workout B.

You will be using rep and volume progression which is a good way to build mass.
This is WAY simplified. If you are wanting to design your own program get the book Muscle Revolution. It thouroghly explains periodization and will help you define your goals.
If you are serious about building mass, look at a power lifting program.
good luck to you
Diana

adrian · Post by **adrian** » Sat Sep 08, 2007 12:42 pm

o.O...omg...thats so complicated LOL

DianaB · Post by **DianaB** » Sat Sep 08, 2007 1:13 pm

LOL
and thats the simplified version.
Actually it's not complicated, but you do need to plan out what you are doing, and why you are doing it.
A good plan gets results. If you know that you want to achieve goal A in timeframe B, you will not be able to measure progress (or lack of) without a plan.
Anyways, it's not rocket science, as long as you can perform basic addition you can figure it out.

swanso5 · Post by **swanso5** » Tue Sep 11, 2007 9:02 am

was i gonna marry you diana before i went opn hiatus?? if not then i'm pretty close now...

simply, 10 sets of 3 reps at 5 rep max for 1 compound exercise per muscle will get you bigger, not fly sets for 10 reps...search the anti bodybuilding program by chad waterbury

DianaB · Post by **DianaB** » Tue Sep 11, 2007 8:41 pm

That's:
3 reps
10 sets
done at 5 rep max.

Then:
8 reps
5 sets
dones at 6 rep max
per compound, per week

Yo Adrian, I know you can figure that out LOL.

Swanso beware, men who marry me end up broke and belittled.

swanso5 · Post by **swanso5** » Tue Sep 11, 2007 9:05 pm

how many has there been!!!

DianaB · Post by **DianaB** » Tue Sep 11, 2007 9:36 pm

you say that like it's a bad thing

I'd say enough to be warned, I believe in being fair and hate to say I told you so.