Working sets? - UK-Muscle Body Building Community

Toop · 18-05-2008, 09:50 PM

How many working sets should u include for each exercise? I usually, after a warmup set go straight to a weight i can do around 8 reps with and do this to absolute failure. I then do 2 more sets of the same weight to failure. As soon as i can get 9 reps i knock the weight up. Ive had some good results but just wanted to know peoples thoughts and whether pyramid training and less working sets would be more effective? Should i be going to failure on every single set?

Over to you,
Thanks.

Mrdaveyk · 18-05-2008, 09:52 PM

i find pyramid training doesn't work for me in terms of good growth, i find its more endurance training, might just be me

trickymicky69 · 19-05-2008, 01:15 PM

Quote:

Originally Posted by Toop

How many working sets should u include for each exercise? I usually, after a warmup set go straight to a weight i can do around 8 reps with and do this to absolute failure. I then do 2 more sets of the same weight to failure. As soon as i can get 9 reps i knock the weight up. Ive had some good results but just wanted to know peoples thoughts and whether pyramid training and less working sets would be more effective? Should i be going to failure on every single set?

Over to you,
Thanks.

I would do the following but others may disagree;

two warm up sets at 60% of max weight for 10-12 reps

four sets of 8 reps at your working weight with the forth set being hard to complete

When you can get the four sets of eight up the weight by 2.5kgs the next week.

Continue this until you cannot up the weight or you hit a plateau.

Do not train to failure on every set, sooner or later it will make your training go backwards.

**big** · 19-05-2008, 01:32 PM

It's different for everyone. You need to experiment to find what works for you. And by the sounds of it, you have.

But rest assured, if you do a set at a weight for 8 reps to "failure", and then are able to complete the same set again, even minutes later, you didn't REALLY go to failure on the first set ;)

IMO you need certain periods in your training where you're using volume as the stimulus, and certain periods where you're using intensity as the stimulus.

Toop · 20-05-2008, 07:08 AM

Thanks for the posts, thats something for me to think about. I dont manage 8 reps on every set, usually goes something like 8, 7, 6ish.

Cheers

Lost Soul · 20-05-2008, 04:48 PM

drop the weight then if you are meant to be doing 8
you also need to employ progressive overload

18-05-2008, 09:50 PM	#1 (permalink)
Toop Newbie Trainer Join Date: May 2008 Location: Dukinfield Posts: 8	Working sets? How many working sets should u include for each exercise? I usually, after a warmup set go straight to a weight i can do around 8 reps with and do this to absolute failure. I then do 2 more sets of the same weight to failure. As soon as i can get 9 reps i knock the weight up. Ive had some good results but just wanted to know peoples thoughts and whether pyramid training and less working sets would be more effective? Should i be going to failure on every single set? Over to you, Thanks.

18-05-2008, 09:52 PM	#2 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: Working sets? i find pyramid training doesn't work for me in terms of good growth, i find its more endurance training, might just be me __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-05-2008, 01:32 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Re: Working sets? It's different for everyone. You need to experiment to find what works for you. And by the sounds of it, you have. But rest assured, if you do a set at a weight for 8 reps to "failure", and then are able to complete the same set again, even minutes later, you didn't REALLY go to failure on the first set ;) IMO you need certain periods in your training where you're using volume as the stimulus, and certain periods where you're using intensity as the stimulus. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-05-2008, 07:08 AM	#5 (permalink)
Toop Newbie Trainer Join Date: May 2008 Location: Dukinfield Posts: 8	Re: Working sets? Thanks for the posts, thats something for me to think about. I dont manage 8 reps on every set, usually goes something like 8, 7, 6ish. Cheers

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