Sets and Reps

[AnonymousFemale]

Hello again

I was wondering what's the best number of reps/sets to do for each muscle group to promote muscle growth? How many exercises for each muscle group?

Right now I usually workout the large muscle groups (legs, chest and back) once a week. Usually I do 3 exercises for each group. Legs I do 3 sets of 10 reps, chest and back I do 4 sets of 8 reps. For small muscle groups (shoulders, biceps and triceps) I do them once a week too (except for biceps I do twice). I do 2 exercises for each one. Shoulders and triceps I do 3 sets of 8. For biceps I split the workouts. When I work chest I do 1 exercise at 3 sets of 8. For back I do the other, 3 sets of 8.

For abs I work them a couple times a week. Reps usually vary.

Sorry for it being confusing, lol. I just wanna make sure my workouts are effective and that I'm not over or under training.

Any tips/advice would help. Thanks

 

[ironeer]

Well!
Right now I usually workout the large muscle groups (legs, chest and back) once a week. Usually I do 3 exercises for each group. Legs I do 3 sets of 10 reps, chest and back I do 4 sets of 8 reps. For small muscle groups (shoulders, biceps and triceps) I do them once a week too (except for biceps I do twice).

 

[chez]

I started a routine of 10 Reps X 10 Sets @ 60% workout weight. I end up doing only four or five exercises but the results have been fast and furious. I was inspired after reading SpinyVegetas logs and seeing this routine he was doing. '

So an example would be chest/bi's -
Bench press 130X10X10
DB flys 35eaX10X10
BB Curls 50X10X10 (changing grip on each set)
Rope pull ups 60X10X10

 

[s2h]

Goals will dictate training....its much easier for a female to over train....and most females tend to overtrain certain muscle groups....ie;legs...

List your goals for your physique and possibly a example of whom you would like to match your physique too...

 

[Adrenolin]

It would be better if we come to know what is your goal.

I prefer high volume for just about any goal, but that's just what my body responds best,for just about any goal

 

[IronMac]

Really gotta try everything to see what works for ya,HIT low volume works best for me,upper body I stick with 6 to 8 reps max on working sets,legs is diff,as much volume as you need to deplete ,10 to 12 of not more,unless it's back squats or fronts then stick some low rep sets in