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  1. Advanced Bodybuilding
    An excellent summary of research on this topic by Brad Schoenfeld How Many Sets Do You Need To Perform To Maximize Muscle Gain? The question as to how much strength training volume is needed to maximize muscular gains as been an ongoing source of debate, both in scientific circles as well as...
  2. Getting Started
    I have an average build and have started going to the gym. Currently for each exercise, i perform 6 reps in 3 sets of the highest weight possible (roughly 80% of my one rep max) with about a two minute rest between each set. Is there a more efficient way to get bigger/more muscle quicker...
  3. Getting Started
    Hi, I'm wondering how best to order my routine. Let's say I'm doing Back, Chest and Tri and let's say I have 5 different excercises for each group. Each being 3 sets. (ex 8-12 reps x 3 Bench Press, 8-12 reps x 3 of Flys etc). I have 45-60 seconds between each set. Now do I do Chest x5 Back x5...
  4. Getting Started
    what do you's lot think is the best number of sets and reps for gaining size? thanks.
  5. Getting Started
    Hi all, been training for nearly a year now and a lot better from where i started, im now doing pyramid sets, so 12, 10, 8, 6 with progressive weights. My 6 rep set is almost to the point of failure. Just wondering if this is the correct way to keep going, as i've been given some mixed advice...
  6. Getting Started
    Just wondering are drop sets any good for bulking because i have been told by a friend of my who is a body builder an competes (but is a ryt arrogant **** and nothing wat anyone else does is ok) has told me that i need to stop doin these things and super sets and only do 5 sets of 5 on a heavy...
  7. Getting Started
    I was watching some pro-bodbuilders on youtube recently (mainly Branch Warren), and notice once he hits his set with the max weight, he then continues on to another set then by gradually 'decreasing' weight and still repping to failure. I generally do 4 sets per bodypart. The first set or two...
  8. Getting Started
    if i do a 3 day split on , mon ( chest , bies ) wed ( back upper mid , tries ) fri ( legs , shoulders , lower back ) ( abbs everyday i train only 2 sets though and 15 minutes of...
  9. Getting Started
    ok so i no all the rep ranges for diferent goals but how can these be interpreted for the best results for example should you be hitting 10-12 on all sets and change the weights to enable you to do this. or should you reach 12 on the first set and stick with same weight on all sets. or should...
  10. General Conversation
    right im moving onto a strength workout could someone give me an idea or number of reps nd sets and how long i should leave between sets. i would also like an increase in size can you achieve both by doing something like 8 sets of 3 reps. o and i would like it to be in a 3 day a week full body...
  11. Getting Started
    I have been training for a while now doing 3 sets of 8 reps, am getting a bit bored so have dropped the weight slightly and started doing 2 sets of 12 reps. Is this training style any good for putting on size? I feel like I am working harder but am concerned I wont see results as lifting less...
  12. Getting Started
    Hey Guys :D ! This is such a newbie question and im soo embarrassed to talk about it but I really wanna understand it and hope u can help me :) . Basically i get confused between sets and reps....what do each mean? I know a certain amount of reps equals to sets but how much is an AVERAGE...
  13. General Conversation
    Guys Trying to bulk up but not sure what is better, is more reps less weights better than few reps with heavier weights ? and how many set's should I do ? at the moment I bench press 10*70kgs + 10*80 + 10*90 + 8*100 would I be better doing 5*90kgs + 5*100 + 5*110 so is 3 set's best or 5...
  14. Getting Started
    Is there an optimum amount to do or is it personal opinion? I see alot of the progress journals so 5 x 5. I currently do 3 or sets of 8 reps. Is there any particular advantage to doing 5 x5? Thanks.
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