How many sets is enough?

Straughany

Straughany

Consectatio Excellentiae
Top Contributor
Only had 35 mins to train today so went to gym for a quick chest session.

I managed to get in:

2 warm up sets on bench. (16 reps)
Followed by 5 sets (22 reps due to aiming for 5x5)

I then done 3 sets of incline dumbell bench (13 reps)

Rep range on DB press were low as I jumped up 5 weight sizes due to other weights not been abvailable.

Anyway that's all I had time to do before I had to leave for work.
My chest feels stiff and feels worked but I'm now sitting here thinking is that enough.

So how many do you do/what do you think is enough?
 
Long story short, it depends on the load.

Looks like you have worked in a rep range your not used too on the incline, so that will provide stimulus your not used to which will IMO 'be enough'
 
more than i do for chest on push day ;)

weight used, intensity, form, tut, rest periods etc are all factors to consider.
 
Focus on the quality of each set rather than the quantity of sets.
3 perfectly performed sets to failure (time under tension at least 30 seconds) will go a lot further than 10 "average gym user sets".
 
MUTANT said:
Focus on the quality of each set rather than the quantity of sets.
3 perfectly performed sets to failure (time under tension at least 30 seconds) will go a lot further than 10 "average gym user sets".
Click to expand...

Refreshing to see someone actually state a time under tension timed period.

many say tut session but without saying tempo, so like 4010 = 5 second rep, 4 seconds neg, 1 second con 12 reps 60 second set.

When I do time under tension I normally actually aim for 3011 so a slight pause at top.

rambling again danny boy
 
danny187 said:
Refreshing to see someone actually state a time under tension timed period.

many say tut session but without saying tempo, so like 4010 = 5 second rep, 4 seconds neg, 1 second con 12 reps 60 second set.

When I do time under tension I normally actually aim for 3011 so a slight pause at top.

rambling again danny boy
Click to expand...

:lol: mate excuse my ignorance but what does 4010 and 3011 mean.
 
MUTANT said:
Focus on the quality of each set rather than the quantity of sets.
3 perfectly performed sets to failure (time under tension at least 30 seconds) will go a lot further than 10 "average gym user sets".
Click to expand...

con, i know you say 3 to failure but what rep range should failure be in your opinion, like i say i had to jump up 5 weight sizes on the DBs incline bench and the 3 sets were 6/4/3 and failed each one, now is that to heavy for me and should i drop a weight (if its available) and aim for failure at say 7/8?
 
Straughany said:
:lol: mate excuse my ignorance but what does 4010 and 3011 mean.
Click to expand...

It is tempo of each rep.

the first number will be the lowering portion
the second number would be a pause at the bottom
the third number is the upward/concentric phase
the 4th number is pause at top

So 2111 would be 2 seconds lower, 1 sec pause, 1 second up, 1 second pause etc

here is an article Ten Things You Should Know About Tempo Training | Poliquin Article

thing is with tempo is best to use it as a method, so if you fancied a certain tempo try stick with it for a while and see how you respond.
 
danny187 said:
It is tempo of each rep.

the first number will be the lowering portion
the second number would be a pause at the bottom
the third number is the upward/concentric phase
the 4th number is pause at top

So 2111 would be 2 seconds lower, 1 sec pause, 1 second up, 1 second pause etc

here is an article Ten Things You Should Know About Tempo Training | Poliquin Article

thing is with tempo is best to use it as a method, so if you fancied a certain tempo try stick with it for a while and see how you respond.
Click to expand...

cheers mate al give that a read.
Dunno if i could do it though because as much as i can lower slowly i cant push up fast, it takes me a few seconds to get each rep up :lol:
 
Straughany said:
cheers mate al give that a read.
Dunno if i could do it though because as much as i can lower slowly i cant push up fast, it takes me a few seconds to get each rep up :lol:
Click to expand...

That doesnt matter mate, tempo can be varied to your preference, no rules set in stone

I mean based on what you said you could do 3120 so thats 3 secs down, pause, 2 seconds up as you said then back down.

So each rep there is like 6 seconds so 5 reps would be 30 seconds in which is what con suggested to be above
 
I go for between 60 and 100 per muscle depending on how i feel that day, 60 is enough... 100 is a lot
 
danny187 said:
That doesnt matter mate, tempo can be varied to your preference, no rules set in stone

I mean based on what you said you could do 3120 so thats 3 secs down, pause, 2 seconds up as you said then back down.

So each rep there is like 6 seconds so 5 reps would be 30 seconds in which is what con suggested to be above
Click to expand...

sounds good that mate, i'll give that article a read.
 
danny187 said:
Refreshing to see someone actually state a time under tension timed period.

many say tut session but without saying tempo, so like 4010 = 5 second rep, 4 seconds neg, 1 second con 12 reps 60 second set.

When I do time under tension I normally actually aim for 3011 so a slight pause at top.

rambling again danny boy
Click to expand...

Slow down ( 2-4 seconds depending on the movement) and then fast back up.
Reps any where between 8-12 for 90% of workouts.
 
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