First post. Longtime weightlifter (15+ years) age 47 seeking advice on number of sets.
Currently per week which is split over 2 sessions so 6 days per week unless i have to skip a day or two:
Back: 26
Chest: 24
Shoulders: 18
Bis: 21
Tris: 21
Legs: 33
Note that I am not lifting heavy as I herniated 2 discs in my neck 8 years ago.
Been very stagnate and looking to add more muscle.
Thanks in advance.
What is your height and weight? Do you have a photo of yourself? That second part is because, if I ask for bodyfat percentage, the number is honestly pretty worthless compared to an actual photo.
That’s a lot of sets IMO. I do maybe 10 sets per muscle per week.
Granted, they are all to failure, but I’m a pretty firm believer that less sets with higher intensity is friendlier to joints than more sets with less intensity.
Shoet between 5’5 - 5’6, current weight is 180-185 range. Here is a photo i just took.
Used to be much bigger prior to my neck injury.
Currently workout at home with adjustable dumbbells up to 75 and a dually cable machine with all the attachments.
Trying to add muscle under these restrictions is going to be quite tough, especially at your current level of development.
If you’ve been stagnating for a while, perhaps a goal shift is in order? A focus on getting lean, such that, when you start a muscle gaining phase, you have something of a running start?
Hard second on this. I’ve found it’s often better to just try walking a new path for awhile when it gets tough to keep pushing the same rock uphilll.
