How many reps and sets do you do?

[VIPpits]

Right now I try to get 12 reps and do 4 sets should I go heavier and do less reps or stick to what I am doing.

[Ritch]

right now most of my sets are in the 10-12 rep range.

chest: 6 sets
shoulders: 6 sets
arms: 6 sets each
Back : 16 sets in 2 workouts one is width one is thickness
quads: 6-8
hams :6 but I think 5 would be better
Calves: usually 10 sets a week but it`s pointless as they just don`t grow.
Abs: 18 sets a week or so.

[natenator]

I am a volume trainer.

Chest typically gets 16-20 sets
shoulders 12-16
back 16-20
bi's 9-12
tri's 9-12
legs 20-24 (quads/hams)
calves 12 sets (twice/week, 6 each time)

everything is in the 8-12 range and quite heavy, example: flat bench would be 315-375 for 8-12, squats would be 350-405 for 8-12... I like ot keep it somewhat heavy but nothing under 8 reps.

I don't do this ALL the time. I do have a couple weeks every 6-8 where I back down the volume.

[ironwill]

I am a volume trainer.

Chest typically gets 16-20 sets
shoulders 12-16
back 16-20
bi's 9-12
tri's 9-12
legs 20-24 (quads/hams)
calves 12 sets (twice/week, 6 each time)

everything is in the 8-12 range and quite heavy, example: flat bench would be 315-375 for 8-12, squats would be 350-405 for 8-12... I like ot keep it somewhat heavy but nothing under 8 reps.

I don't do this ALL the time. I do have a couple weeks every 6-8 where I back down the volume.

Thats cool, it is exactly the opposite of what i do ....Just shows do whatever works for you...I do low volume and hit everything 2 times per week, very high weights being used.....either drop sets or rest/pause...i do this for 6-8 weeks, then do higher volume for 2-3 weeks whatever i require...I know my body quite well now and know when to back off or giver in the gym...

[rickyboy36]

Thats cool, it is exactly the opposite of what i do ....Just shows do whatever works for you...I do low volume and hit everything 2 times per week, very high weights being used.....either drop sets or rest/pause...i do this for 6-8 weeks, then do higher volume for 2-3 weeks whatever i require...I know my body quite well now and know when to back off or giver in the gym...

You see..i go even furhter than that and train body parts 3 times a week.Kinda like DC but without any rest pause.I do a heavy monday(6-8 rep range and no more than 3 sets per musccle group consisting of only 1 failure set)I use mainly compound movents except on fridays.Wed is the same as Mon except i go lighter(12-14 reps).Fri is heavy isolation movements.

I also keep a logbook tracking what i lift and how much so that the next time around I add more weight..or more reps to the lift.PROGRESSION is key here

[ironwill]

wow, id like to see your routine....i find it hard to believe you fully recover hitting each bodypart 3 times in 7 days....But im interested to see how you laid it out...
different strokes...

[rickyboy36]

wow, id like to see your routine....i find it hard to believe you fully recover hitting each bodypart 3 times in 7 days....But im interested to see how you laid it out...
different strokes...

Bro..no more than 3 sets a bodypart..1 set to failure..3 times a week(adds up to no more than 9 sets a week).100% recovery is not necessary whatsoever although im pretty close.My weights have gone up and thats how i base my progress.Have you never heard of this routine?

Ill do this for about 6-8 weeks then take 2 weeks where ill slack down on the weights and frequency and then hit it up right back.Pretty fun to actually.

[Danger]

I think Ricky hit the nail on the head, reps/sets are just a means to an end progression is the key!

In fact most the the truly big guys I talk to dont bother counting reps or sets, once you know your body well enough that shit becomes irrelevant unless your doing contest prep; wish I was at that point lol.

Personally I change my program every 6-8-10 weeks, but I pretty much always Pyramid up to my work set or sets which is something I dont see discussed on this forum very much.

[ironwill]

I would only be worried about cns recovery, on this routine, i didnt realize you were doing only 1 set....I havent heard of that program, but looks interesting enough...as i said whatever works...I couldnt recover CNS wise with that, but i squat in the hi 500 and 600 range, bench in the 400lbs range and deadlift 5 plus plates/side etc...in offseason, the stronger you get the longer it takes to recover after....
i do chest, shoulder, tris together , then back, bis together, then legs, calves, and traps together, if i feel i need to hit traps outside of back day.....2 on 1 off and repeat....
i do 2 exercises per bodypart with a drop, or rest/pause after a pyramid up, and if its a drop, then pyramid down also...Rest/pause weight stays the same throughout.. when i go...usually 1 heavy compound movement, and 1 volume fst-7 type movement ive been toying with during my prep here....
and you are righrt constant progression is always my goal each workout...it only makes sense...
i go hi volume every 6-8 weeks whatever i need