How many sets do you do and what split do you guys have?

[error1]

I do 2-3 sets to failure,

PPL split, just dont know what days to put it, so i go back to back for 3 days then take a 2-3 day break then repeat

Ive been going for like 2 weeks now and i notice muscle growth, could be way more if I got protein/calories in because i struggle with that

@Kisame @Khanderson @EyiPunter @Yami

 

[attash]

I do 3-4 sets, each till failure (usually 8-12 reps). I believe you need to do a minimum of 10 sets per week for each muscle group to see significant growth.

I do upper body training tue, thur, and sat, and leg day on sunday.

 

[error1]

I do 3-4 sets, each till failure (usually 8-12 reps). I believe you need to do a minimum of 10 sets per week for each muscle group to see significant growth.

I do upper body training tue, thur, and sat, and leg day on sunday.

How long have you been working out?

 

[attash]

How long have you been working out?

About 2.5 months

 

[Aseer]

Upper Lower Split mainly compound lifts and some isolation excercises

 

[Keep it a boqol]

Push pull legs
3-4 sets 8-15 reps

make sure you train hard and lift as much as you can go

it’s better to curl barbells 45 9-10 rep and struggle on the last rep compared to curling 20s 15 reps straight but still having energy to do more

work out till failure means 0-2 reps left in the tank

 

[JamalFarah]

About ~20 sets per muscle group per week split up into twice a week.

 

[A Mean Guy]

I currently do a upper lower split 4 days a week.
3 sets to failures with 8-12 reps.

Upper day 1
Bench press
Incline dumbbell press
Lat pulldown
Barbell row
Dumbbell shoulder press
Cable lateral raise
Dumbbell curl
Barbell lying tricep extension

Lower day 1
Barbell lunge
Leg press
Leg extension
Lying leg curl
Standing calf raise
Seated calf raise

Upper day 2
Machine chest fly
Incline bench press
Dumbbell chest press
Close grip seated row
Dumbbell row
Dumbbell lateral raise
Machine bicep curl
Tricep pushdown

Lower day 2
Squat
Bulgarian split squat
Standing calf raise


You don't need to follow this exactly, try new exercises and modify it if you want.

I usually don't have much time on lower day 2 so I don't do much.
I also want to transition to PPL to spread my volume throughout the week, However, I don't have that much free time nowadays.

Pro-tip: make sure to improve gradually by progressively overloading ur lifts.

Furthermore, don't forget about warming up. I already injured myself twice as a result of lifting heavy without proper warmups.

 

[Aseer]

I currently do a upper lower split 4 days a week.
3 sets to failures with 8-12 reps.

Upper day 1
Bench press
Incline dumbbell press
Lat pulldown
Barbell row
Dumbbell shoulder press
Cable lateral raise
Dumbbell curl
Barbell lying tricep extension

Lower day 1
Barbell lunge
Leg press
Leg extension
Lying leg curl
Standing calf raise
Seated calf raise

Upper day 2
Machine chest fly
Incline bench press
Dumbbell chest press
Close grip seated row
Dumbbell row
Dumbbell lateral raise
Machine bicep curl
Tricep pushdown

Lower day 2
Squat
Bulgarian split squat
Standing calf raise


You don't need to follow this exactly, try new exercises and modify it if you want.

I usually don't have much time on lower day 2 so I don't do much.
I also want to transition to PPL to spread my volume throughout the week, However, I don't have that much free time nowadays.

Pro-tip: make sure to improve gradually by progressively overloading ur lifts.

Furthermore, don't forget about warming up. I already injured myself twice as a result of lifting heavy without proper warmups.

Upper Lower is so underrated so effective and simple at the same time

 

[Dhiirane]

If you guys want to improve your bench press . Try to do one heavy 3-6 low reps day off 3-5 sets and the other day more volume higher reps with less weight something like 5,10,10 reps and the last set do as many reps as you can in this four sets you will use the same weight or either do 5 sets of 10 reps using the same weight in all sets .Then next time continue with progress overload (increase the weight) .

Try this program for couple of weeks .

Don't do heavy every day , doing lighter weight will give you time to work on your form and build stamina.

 

[Farah717]

Day 1: Upper body day (TRICEP + CHEST)
Ez bar skull crushers 4 sets.

Weighted Dips 4 sets.

Overhead tricep extensions 4 sets.
Barbell bench press 3 sets.

Incline bench press 3 sets.

Chest press 3 sets.
Day 2: Lower body day (LEGS)
Squats 4 sets

Calf raises 6 sets

Day 3: Upper body day (BACK+SHOULDER+BICEPS)
Barbell rows 3 sets

Lat pulldown 3 sets

Weighted pullups 3 sets


Lateral raises 3 sets

Military press 3 sets


Day 4: Full body

Incline Bicep curls 2 sets

Tricep extensions 2 sets

Bench press 2 sets

Overhead raise 2 sets

Lat pulldown 2 sets

Squat 2 sets



Rest 3 days.

This is a high stress split so I take ashwaghanda and sauna after every workout.

 

[Hargeysa]

I do PPL

I go gym 3 or 4 times a week. My sessions are usually about an hour long.

Push day:

- Bench press (3 x 6-10)
- Weighted dips ( 3 x 10)
- overhead press (3 x 6-10)
- incline bench press ( 3 x 8)
- chest fly's / lateral raises/ push ups

Pull day:
-weighted pull ups (3 x 8-10), 1 x bodyweight set (amrap)
- shrugs (3 x 12)
- lat pulldown
- barbell row ( 3 x 6-10)
- face pulls ( 3 x 12-15)
- bicep curls (3 x 8-12)

Leg day:

- squats (3 x 6-10)
- deadlifts (3 x 8)
- Nordic curls ( 3 X amrap)
- leg extensions ( 3 x 12-15)
- lunges / split squat (3 x 8)
- hanging leg raises (4 x 15)

Day 4 is usually a shorter upper body day. I do 4 big exercises (bench, weighted pull ups, weighted dips, and barbell row).

I added weighted dips + pull-ups a few months ago, and they've made me a lot stronger. These are the 2 exercises I'd recommend to anyone. here.

 

[error1]

I do PPL

I go gym 3 or 4 times a week. My sessions are usually about an hour long.

Push day:

- Bench press (3 x 6-10)
- Weighted dips ( 3 x 10)
- overhead press (3 x 6-10)
- incline bench press ( 3 x 8)
- chest fly's / lateral raises/ push ups

Pull day:
-weighted pull ups (3 x 8-10), 1 x bodyweight set (amrap)
- shrugs (3 x 12)
- lat pulldown
- barbell row ( 3 x 6-10)
- face pulls ( 3 x 12-15)
- bicep curls (3 x 8-12)

Leg day:

- squats (3 x 6-10)
- deadlifts (3 x 8)
- Nordic curls ( 3 X amrap)
- leg extensions ( 3 x 12-15)
- lunges / split squat (3 x 8)
- hanging leg raises (4 x 15)

Day 4 is usually a shorter upper body day. I do 4 big exercises (bench, weighted pull ups, weighted dips, and barbell row).

I added weighted dips + pull-ups a few months ago, and they've made me a lot stronger. These are the 2 exercises I'd recommend to anyone. here.

I only do smith machine bench, i dont like the actual bench press

but been incorporating smith machine bench press, plus i wanna do actual shoulder press, seated or machine doesnt matter

plus some dumbell chest press

 

[error1]

I do PPL

I go gym 3 or 4 times a week. My sessions are usually about an hour long.

Push day:

- Bench press (3 x 6-10)
- Weighted dips ( 3 x 10)
- overhead press (3 x 6-10)
- incline bench press ( 3 x 8)
- chest fly's / lateral raises/ push ups

Pull day:
-weighted pull ups (3 x 8-10), 1 x bodyweight set (amrap)
- shrugs (3 x 12)
- lat pulldown
- barbell row ( 3 x 6-10)
- face pulls ( 3 x 12-15)
- bicep curls (3 x 8-12)

Leg day:

- squats (3 x 6-10)
- deadlifts (3 x 8)
- Nordic curls ( 3 X amrap)
- leg extensions ( 3 x 12-15)
- lunges / split squat (3 x 8)
- hanging leg raises (4 x 15)

Day 4 is usually a shorter upper body day. I do 4 big exercises (bench, weighted pull ups, weighted dips, and barbell row).

I added weighted dips + pull-ups a few months ago, and they've made me a lot stronger. These are the 2 exercises I'd recommend to anyone. here.

also only one bicep excercise? you should do two, one for the short head, one for the longhead

do incline curls for the long head, and preacher curls for the shorthead

 

[Afeik_Abiy]

I currently do a upper lower split 4 days a week.
3 sets to failures with 8-12 reps.

Upper day 1
Bench press
Incline dumbbell press
Lat pulldown
Barbell row
Dumbbell shoulder press
Cable lateral raise
Dumbbell curl
Barbell lying tricep extension

Lower day 1
Barbell lunge
Leg press
Leg extension
Lying leg curl
Standing calf raise
Seated calf raise

Upper day 2
Machine chest fly
Incline bench press
Dumbbell chest press
Close grip seated row
Dumbbell row
Dumbbell lateral raise
Machine bicep curl
Tricep pushdown

Lower day 2
Squat
Bulgarian split squat
Standing calf raise


You don't need to follow this exactly, try new exercises and modify it if you want.

I usually don't have much time on lower day 2 so I don't do much.
I also want to transition to PPL to spread my volume throughout the week, However, I don't have that much free time nowadays.

Pro-tip: make sure to improve gradually by progressively overloading ur lifts.

Furthermore, don't forget about warming up. I already injured myself twice as a result of lifting heavy without proper warmups.

What warmups do you do and does it change depending on the day?

 

[Hilmaam]

https://archive.is/gMUfM

 

[Hilmaam]

 

[Hilmaam]

 

[Hargeysa]

also only one bicep excercise? you should do two, one for the short head, one for the longhead

do incline curls for the long head, and preacher curls for the shorthead

I do neutral grip pull ups for my weighted sets....these definitely work the biceps, probably to a greater degree than the bicep curls.

Also, I use the underhand grip for the lat pulldown, which also works biceps.

To answer your other question, it doesn't matter that you do smith machine bench. As long as you do progressive overload, and you get enough protein, calories, and sleep, you'll get stronger IA

 

[Hilmaam]

Ensure u do good cardio 30-45 min a day semi intense or walk outside and get 10k steps in. Otherwise usually do threamdill 3 mph 30 min 12% incline.

monitor your macros. If you don’t know daily protein intake and calories. You will never make any real progress get a scale and calorie tracker app.

finally get 7-8hrs of sleep shut off phone 1 hr or so before bed time . Do all these things you will see good gains.

It’s simple but hard to do for long period of time which why most fail. Don’t have discipline to do this