How many sets and reps??

Chucky

Trying to gain alot of muscle and size and was hoping someone could tell me what works best with regards to how many sets and reps??

3 sets of 8, 3 sets of six, 3 sets of 10 etc.........

bulldozer

IMO any set and rep range (within reason) can be productive, the key is PROGRESSION!!

BARKER!

Each to their own really mate.

I have recently reduced my sets a bit and feel alot better and alot more energised during my workout.

I will now usually do 3 sets of 6-8 reps for each exercise.

I will do 3 exercises for larger muscle groups (Quads, Hams, Chest, Delts & Lats) and 2 exercises for smaller muscle groups (Calfs, Bi's, Tri's & Traps).

So in a normal workout i will complete about 15 sets of 6-8 reps in total when doing two muscle groups.

Typical workout:

Chest & Bi's - 3 sets (6-8 reps) incline bench
3 sets (6-8 reps) flat bench
3 sets (6-8 reps) pec-deck
3 sets (6-8 reps) Biceps curls with EZ bar on angled bench
3 sets (6-8 reps) Bicep curls with bumb bell standing

Just what i do!!!

Hope this helps......remember low reps with heavy wieght will gain more muscle.

seandrob@yahoo.co.uk

to increase muscle size you need to look at more than just the number of reps and sets, velocity of movement, order of exercises, single or multiple joint actions, free weight or machines, seated or standing etc.
but with regards to the question reasearch by carpinelli et al 1998 (journal of sports medicine aug,26,p73-84) found that the there was no significant difference between performing one set and three sets, however 2 sets was detrimental towards strength.
if you have a high enough mass to lift then significant damage can be done to the muscles and therefore muscle repair and more hypertrophy will be seen.
peace