How many sets is enough?

Discussion in 'Training Information' started by Straughany, Mar 18, 2013.

  1. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    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?
     


  2. JB

    JB KFC Sponsored Athlete Top Contributor

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    depends on what type of training your after mate doesnt it strength/physique
     
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  3. MikeX

    MikeX Account Suspended

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    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'
     
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  4. Stephen

    Stephen Top Contributor

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    more than i do for chest on push day ;)

    weight used, intensity, form, tut, rest periods etc are all factors to consider.
     
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  5. Con

    Con Moderator

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    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".
     
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  6. danny187

    danny187 Top Contributor

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    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
     
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  7. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    :lol: mate excuse my ignorance but what does 4010 and 3011 mean.
     
  8. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    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?
     
  9. danny187

    danny187 Top Contributor

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    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.
     
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  10. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    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:
     
  11. danny187

    danny187 Top Contributor

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    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
     
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  12. Raptor

    Raptor Cutting for Summer Full Member

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    I go for between 60 and 100 per muscle depending on how i feel that day, 60 is enough... 100 is a lot
     
  13. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    sounds good that mate, i'll give that article a read.
     
  14. Straughany

    Straughany Consectatio Excellentiae Top Contributor

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    :jaw: Thats fucking loads :lol:
     
  15. Con

    Con Moderator

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