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

[Yano]

The fact that this thread has gotten this far and not one of you has pulled the Dragon Ball Z card ,, I find deeply disturbing.

The only clear answer here is.

 

[genetic freak]

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?

I give a program a good 8-12 weeks and see if I am making progress. If I am and it is sufficient, I might assess how my body feels and determine if I need a deload. If I do, I will take a deload then continue the same program. If the program is not working or insufficient to my needs, I might take a deload and change it after the deload to give the body a fresh start.

I cannot even say this is the best training method. What I can say, high intensity training is what I like. It keeps me in the gym, so in that respect it might be the best. Maybe I would grow more with volume and keeping more sets with reps in reserve. However, I would more than likely lose interest pretty quickly and stop going all together.

 

[Littleguy]

Each individual will respond differently, sleep, nutrition blah blah so you NEED to control those so that they are not variables to you your eating habits/dietary intake is likely more important than you think, I fucked it up for a long time and still was doing great but once my Macros were properly addressed I can stay ripped and make gains year round.
GF has good advice on the training so I will not add more to that but focus on the food is my input..FEED THE BEAST not the fatass....

 

[IronSoul]

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.

This ^^^^

Everyone is different. It will take some experimenting over time to see what works best for you.

 

[The other Snake]

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.

Beat me to it.

I kinda don't even think about it anymore. I look in the mirror on the way out of the gym and say, not to bad for an old guy. Time to eat and put on a ball game.