how many sets per bodypart per week is best for maximum muscle growth?

[Mumlaa]

so i am training very high intensity and want to know how many sets is best? for small muscles and big muscles? per week?
because intensity is very demanding on CNS and i am training very high intensity absolute muscular failure. so please tell me good and logical, i don`t want junk volume cause as i said the intensity is very demanding and very stressful! even after one set i feel like i am fu%ed up

 

[genetic freak]

This is really easy to answer. As many sets as needed that you can recover from.

For example, I too train with a lot of intensity and have performed DC style training since 2004. I might come in for legs and warm up on the leg extension and do some RDLs or laying leg curls then do (1-2) working sets on the hack squat and call it done. Or I might warm up on the hack squat and do (1-2) working sets on the hack squat and call it done. If I do 1, it will be a rest pause or drop set. If I do 2 it will be a top set followed by a widow maker. If I am doing PPL over a 4 day split it might be the only leg training I do all week or I might have a second day. Depends on the week. I built crazy quads doing this. Even at national's, judges feedback is that if the rest of my body looked like my quads it would be over as soon as I walked on stage.

The problem, the rest of my body does not respond the same way. You have to find what works for you. There is no one size fits all for everyone. Not even one size fits all for all muscle groups on the same person, like in my example.

 

[Mumlaa]

This is really easy to answer. As many sets as needed that you can recover from.

For example, I too train with a lot of intensity and have performed DC style training since 2004. I might come in for legs and warm up on the leg extension and do some RDLs or laying leg curls then do (1-2) working sets on the hack squat and call it done. Or I might warm up on the hack squat and do (1-2) working sets on the hack squat and call it done. If I do 1, it will be a rest pause or drop set. If I do 2 it will be a top set followed by a widow maker. If I am doing PPL over a 4 day split it might be the only leg training I do all week or I might have a second day. Depends on the week. I built crazy quads doing this. Even at national's, judges feedback is that if the rest of my body looked like my quads it would be over as soon as I walked on stage.

The problem, the rest of my body does not respond the same way. You have to find what works for you. There is no one size fits all for everyone. Not even one size fits all for all muscle groups on the same person, like in my example.

yeah but basic and general guidline is how much will be optimal? as a natural? i am doing now 1 set per exercise mike mentzer style 2-3 sets per bodypart and i go in reps weight and got stronger but all guys science says its outdated and its very low little volume so i want to be sure to start it i have workout day tomorrow so please asnwer thank you!

 

[genetic freak]

I have around 18-20 clients at any given time and I can tell you there is no optimal range of sets. It all depends on the person. Some do better with a few sets and others do better with 10-15 working sets. There are also some who can train just as intensely as I do who can do it for 15+ sets a week per body part, still recover, health markers still great, sleep not impacted, grow, etc... I would end up in the hospital. I know, because I have tried and ended up in the hospital.

Again, there is no answer to your question. Anyone who says they have the answer has limited exposure to training or just refuses to change and see if there are better ways to train. Find what works for you and stick with it until it doesn't. I can promise, you will need to make adjustments eventually, as the body will stop responding to the same stimulus or will respond in a negative way.

 

[Mumlaa]

I have around 18-20 clients at any given time and I can tell you there is no optimal range of sets. It all depends on the person. Some do better with a few sets and others do better with 10-15 working sets. There are also some who can train just as intensely as I do who can do it for 15+ sets a week per body part, still recover, health markers still great, sleep not impacted, grow, etc... I would end up in the hospital. I know, because I have tried and ended up in the hospital.

Again, there is no answer to your question. Anyone who says they have the answer has limited exposure to training or just refuses to change and see if there are better ways to train. Find what works for you and stick with it until it doesn't. I can promise, you will need to make adjustments eventually, as the body will stop responding to the same stimulus or will respond in a negative way.

okay thanks, but what you think how can i see if the routine works this is where i stuck, now lets say this mike mentzer split that he recommended for natural athletes is what i am doing 1 set per exercise and no more than 2-3 sets per week per bodypart low volume high intensity, i go up in weights reps or both on every exercise. but now i as a natural this is where the very hard decision as a natural muscle growth on a daily basis even at best is negligable so this is why i cannot determine should i continue this volume that is very low volume or up my volume a bit and see what happens? if i go down in reps weight that means its too much for me am i right? and if i up in weight rep or both that means its works good also? so my question is how to know if the routine is productive and i am not wasting time?

 

[Mumlaa]

I have around 18-20 clients at any given time and I can tell you there is no optimal range of sets. It all depends on the person. Some do better with a few sets and others do better with 10-15 working sets. There are also some who can train just as intensely as I do who can do it for 15+ sets a week per body part, still recover, health markers still great, sleep not impacted, grow, etc... I would end up in the hospital. I know, because I have tried and ended up in the hospital.

Again, there is no answer to your question. Anyone who says they have the answer has limited exposure to training or just refuses to change and see if there are better ways to train. Find what works for you and stick with it until it doesn't. I can promise, you will need to make adjustments eventually, as the body will stop responding to the same stimulus or will respond in a negative way.

should i stick to the mike mentzer split if i am increasing strenght every workout?

 

[Wallyd]

I think the short answer GF is trying to give you is that you need to experiment with different ranges of sets & reps. Maybe do 2 working sets to start with & see how you respond. If you feel like you need more with add a set or add something to make your sets harder.

 

[Mumlaa]

I think the short answer GF is trying to give you is that you need to experiment with different ranges of sets & reps. Maybe do 2 working sets to start with & see how you respond. If you feel like you need more with add a set or add something to make your sets harder.

SO This is my workout split now so as you saying i should increase the set like from 1 set to 2 set and see how it goes?
p.s. what you think about this mike mentzer low volume high intensity training approach split?
and if i am increasing strenght that means i am progressing? and can continue this split or is it very little volume and will not give me any results?

 

[IronInsanity]

Personally, my CNS is never something I worry about. And I’m a lot older than you. I think it’s mostly something that gets in a person’s head. Train hard, listen to your body, eat big and get sufficient rest.

 

[Wallyd]

You keep asking about Mike Mentzers training routine. Again try it & see if it fits you. Someone telling you it’s great doesn’t mean it’s going to work for YOU.

 

[fasttwitch]

so i am training very high intensity and want to know how many sets is best? for small muscles and big muscles? per week?
because intensity is very demanding on CNS and i am training very high intensity absolute muscular failure. so please tell me good and logical, i don`t want junk volume cause as i said the intensity is very demanding and very stressful! even after one set i feel like i am fu%ed up

Genetic Freak hit the nail on the head, he said " as many sets as you can recover from."

I've always been an advocate of intuitive lifting. Pay attention to your body and how your body feels in the days following your lifting. You could start a log here and keep track of it that way, perhaps? Plus, the guys here would see your log and chime in with advice.

For me, different muscles need different amounts of recovery. So I just stay tuned into how they feel and adjust my splits accordingly.

 

[IronInsanity]

I have around 18-20 clients at any given time and I can tell you there is no optimal range of sets. It all depends on the person. Some do better with a few sets and others do better with 10-15 working sets. There are also some who can train just as intensely as I do who can do it for 15+ sets a week per body part, still recover, health markers still great, sleep not impacted, grow, etc... I would end up in the hospital. I know, because I have tried and ended up in the hospital.

Again, there is no answer to your question. Anyone who says they have the answer has limited exposure to training or just refuses to change and see if there are better ways to train. Find what works for you and stick with it until it doesn't. I can promise, you will need to make adjustments eventually, as the body will stop responding to the same stimulus or will respond in a negative way.

Right. It’s called egocentric bias when someone thinks what works best for them will also work best for everyone else. We’re all different.