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How many sets per dog?

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MERICA MEMED

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581,203 görüntüleme • 4 ay önce •via X (Twitter)

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It’s actually WILD how many people are still doing 4 sets (or more) of a single exercise in a single session This is a SUREFIRE SIGN that individual is NOT training hard enough 2 sets is often the answer 3 sets of sometimes the answer 4 sets or more is almost NEVER the answer
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Training Knowledge Dump: (READ & BOOKMARK) If you’re trying to build as much muscle as possible, the ideal set count is probably somewhere between 45-60 sets per week If training 3x per week, it’ll be about 15-18 sets a session If training 4x per week, it’ll be about 12-15 sets a session If training 5x per week, it’ll be about 10-12 sets a session 20+ sets in a single session is getting outrageous…the later sets are going to be lacking from a stimulus standpoint < 10 sets in a single session means you probably didn’t squeeze all the juice from the lemon As a STARTING POINT, I like recommending (roughly) 5-10 working sets per major muscle group per week — IF TRYING TO DEVELOP THAT MUSCLE GROUP AS QUICKLY AS POSSIBLE 2-4 sets per major muscle group per week should be PLENTY for maintenance The major muscle groups: Chest Mid/upper back Lats Delts Bis Tris Quads Hams Calves Glutes Adductors Abs/Traps (maybe) So, for example: If your priorities are Chest, Back, Quads, & Hams…your weekly set breakdown might look like this: Chest = 10 sets Mid/upper back = 5 sets Lats = 5 sets Delts = 4 sets Bis = 4 sets Tris = 4 sets Quads = 9 sets Hams = 7 sets Calves = 4 sets Glutes = 2 sets Adductors = 2 sets Abs (maybe) = 2 sets Traps (maybe) = 2 sets Note: You can change priority over time…some muscle groups can be put on the back-burner/kept at maintenance while others become the focus Also, remember: You must factor in overlap when allotting volume for a given muscle group (Ex: Chest Pressing will also involve SOME Triceps) There’s more to say on this topic but this is a good enough write up to give people a rough idea of where they should PROBABLY be Trial & error it the rest of the way to see what works best FOR YOU
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If you have access to this machine, you should ABSOLUTELY USE IT General guideline for Men: 1-3 sets 1-2x per week (deprioritize) General guideline for Women: 3 sets 2-3x per week (prioritize) Lastly… Men, Don’t be embarrassed to use this…no one cares about you anyway
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