This was my favorite introduction article to it
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thanks for sharing this.
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Thursday
2x 25 gram protein yogurts/340 calories/8gm fat/18gram carbs
50 gram protein shake/240 calories/3gm fat/6gm carbs
25 gram protein shake/130 calories /3gm fat/3gm carbs
15oz roast beef/75 grams protein/610 calories 27g fat/12gm carbs
8.5oz white rice 420 calories/7gm protein/5gm fat/86g carbs
50 gram protein shake/240 calories/3gm fat/6gm carbs
Fruit cocktail 350 calories/0 protein/0 fat/75 carbs
Triple cheese burger 1170 calories/78gm fat/78gm protein protein protein/56gm carbs
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Todayās workout
Shoulder press
10x75
10x95
10x115
10x135
8x155
8x175
Seated cable rows
10x120
10x180
8x240
8x260
4x270
6x270
6x280
6x290
Triceps overhead push downs
10x50
8x72.5
8x87.5
7x95
3x105
7x95
8x95
Lat pull downs
10x160
10x200
8x220
8x240
6x260
6x260
Triceps push down/bar
10x95
8x105
7x115
8x115
6x115
Reverse pecdeck
10x130
10x160
8x175
8x190
6x205
Assisted dips
(-100)x6
(-100)x6
(-100)x8
(-100)x10
Side laterals
8x30
6x30
8x30
6x30
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Mondays workout
Chest flat bench
50x25
10x115
8x165
8x205
6x225
6x245
3x265
3x265
5x245
6x225
10x205
Incline
6x205
4x225
4x225
7x205
6x205
6x205
Dips
(-100)x8
(-100)X6
(-100)x8
(-100)x10
(-85)x8
(-85)x8
Pec deck
10x100
10x130
8x160
8x190
8x205
8x205
6x220
Curls
9x42
8x57
8x72
8x80
5x87
3x95
4x87.5
6x80
8x72.5
10x65
10x65
Hammer curls
24x35
20x35
18x35
16x35
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What is the ideal number of reps per set for muscle growth? That said, what is the ideal numbers of sets per exercise? That said, what is the ideal number of exercises per muscle group worked?
I do not believe there is an answer to any of those questions. If there was: we wouldnāt have multiple training systems out there. There would just be one.
Ideal is going to be contextually dependent, and the context is the trainee. Their individual ability to recover, paired with their work capacity, training age, and real age will all play a factor.
Roget that. Thanks for the reply.
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So there isnt any scientific evidence that says that 6-8 reps is better than say 12-16 reps for muscle hypertrophy?
Iām sure you can find a study that says that. And one that says the opposite.
Again: context is what matters. 6-8 repsā¦at what intensity? For how many sets? With what movement? Like, can you imagine trying to do a 6 rep set of band pull aparts? Itād be pointless compared to doing something like 20 reps, but meanwhile, try to get someone to regularly peform 20 rep sets of deadlifts on a hypertrophy block.
If we try to isolate the variables and determine what is the most optimal in a vacuum and then frankenstein a protocol together, we just end up with a mess. The context needs to be considered.
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compound movements 5-8
single joint movements 10-18
2
and this depends on training age. If you are new, 3. If you are advanced 1.
3-4 exercises per muscle group
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Muscle dependent and individual development dependent.
I am a firm believer in low reps (5-8) for compounds and higher reps1(2-20) for isolation movements.
But I think the actual rep number is far less important than ensuring you hit failure when doing it.
Iāve done well at low reps heavy weight and high reps light weight. For the same movements.
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Where 6-8 reps is all you can get because the weight is that heavy
Are you saying advanced lifters only do one set per exercise?
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Am i overtraining or is the amount of volume good? Here is an example of my Monday workout
Chest
8x115
6x165
8x205
8x225
6x245
5x265
2x285
1x305
7x245
7x225
Incline
6x205
5x225
6x205
4x225
4x225
6x205
Assisted dips
(-85)x8
(-85)x8
(-85)x8
(-85)x8
Cable curls
8x65
8x72.5
8x80
6x87.5
3x95
7x87.5
8x87.5
6x87.5
5x87.5
7x80
7x72.5
Pec deck
7x190
8x190
8x190
8x190
Hammer curls
20x40
19x40
16x40
10x40
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only work sets matter. how much of this is warming up?
list out the work sets
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canāt speak for every advanced lifter.
I do know it canāt be as heavy as possible, with proper intensity, to failure, for much more than that.
also there are blocks of training where the volume is higher, but the weight is lower.
but your question was
1-2 sets to failure in the 5-8 rep range.
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Again: context.
The highest number in each set is my max. For example, bench i max out at 305.
Thank you
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