The Ideal Number of Sets & Reps at the Gym

boredandfit

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Hi everyone, I’m curious to get everyone’s thoughts and opinion on what’s the ideal number of sets and reps to grow muscle mass and what has worked for you?

I’m currently doing 3 sets, starting with 12 reps, then 10 reps and then 8 reps.
 

ctommy

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Start with a weight you can do 8 perfect reps of for 3 sets. Try to increase the reps next time. When you can do 3x10 or 12 of that weight, increase by 5 pounds.

That’s the most basic and simple way. Like Nito said, it doesn’t really matter. Don’t get bogged down with minutiae. Lifters TYPICALLY grow with higher reps, 8-15, but if you are consistent and smart, you’ll be fine.

I suggest picking a compound lift for 5x5, then picking a few similar movements for 4x12 or something. Like 5x5 squat/press/pull them 4x12 lunges/lighter rows/arm stuff.

But again, just lift.
 

gideon99

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Play around with format, nothing works the same for everyone…

I’ve done a lot of different workout programs with my Mon/Fri trainer; dropsets, pyramids, pure powerlifting of best 4/3/2/1 with banded/deficit auxiliary lifts.
I just started a program of hypertrophy clusters, (this will be my 4th year of training) after the last powerlifting program.
My trainer asked what I wanted to work on next and I told him I wanted to gain a little size.
Clusters are a means of doing large amounts of reps without the fatigue that comes with doing 9,10,12 reps in a row.
The idea is that by conserving the energy and focus, the rep is cleaner and has more mind/muscle connection.

Mondays are squats and shoulders.
First week - 190# squats
3 reps - 25 sec pause - 3 reps - 25 sec pause - 3 reps then a 2 minute rest.
4 times.
Same format for seated dumbbell shoulder press with 42.5#
Second week - 210# squats
2 reps - 25 sec pause - 2 reps - 25 sec pause- 2 reps - 25 sec pause - 2 reps - 2min rest.
4 times
45# seated shoulder dumbbell press
Third week ( just finished)
225# squat
5 Single reps with a 25 second pause, 2 min rest.
4 times
47.5# seated shoulder dumbbell press.
This week is deload week. And then we go into a repeat of the program with higher weights.
Fridays are Deadlift and Bench, we ended at 20 reps of 300 for deadlift and 20 reps of 160 for bench.
We finish the workouts with a little esthetic bodywork, bis/tris, leg extension, bulgarians, pullups, etc…

Currently at 185lbs bodyweight, consuming 4500-5500 calories a day, 10k steps T-S at a restaurant job.

The results from this program are pretty good, I’ve seen an overall increase in my physique; shorts are getting tight at the leg, shirts are more snug…and it has happened in the span of 3 weeks, where I noticed only a slight change in my physique during the dropset program which was also 6 weeks.
 
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boredandfit

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Thanks for sharing everyone. I have been working out for a long time, but all of it was self-taught and while I'm most happy with my results, I do believe that there is always more we can learn. This is my current routine that I have been doing:

Monday (Upper Body)
5 minute brisk walk
3 Sets of Upper Body Exercises (Back, Pecs & Shoulders). 1st set is 12 reps, 2nd set is 10 reps and 3rd set is 8 reps.
20 minute cooldown and stretching

Tuesday (Lower Body)
5 minute brisk walk
3 Sets of Upper Body Exercises (Quads, Hamstrings, Glutes and Calves). 1st set is 12 reps, 2nd set is 10 reps and 3rd set is 8 reps.
20 minute cooldown and stretching
700m Breaststroke Swim

Wednesday (Bodyweight Exercises)
5 minute brisk walk
4 Sets of Bodyweight Exercises (Chinups, Dips, Lunges, Pushups) of 10 reps each.
20 minute cooldown and stretching
400m Freestyle Swim

Thursday (Lower Body)
5 minute brisk walk
3 Sets of Upper Body Exercises (Quads, Hamstrings, Glutes and Calves). 1st set is 12 reps, 2nd set is 10 reps and 3rd set is 8 reps.
20 minute cooldown and stretching
700m Breaststroke Swim

Friday (Upper Body)
5 minute brisk walk
3 Sets of Upper Body Exercises (Back, Pecs & Shoulders). 1st set is 12 reps, 2nd set is 10 reps and 3rd set is 8 reps.
20 minute cooldown and stretching

My diet is mostly brown rice, veggies and meat, but with protein powder. I'm about 81 to 82 kg and I'm looking to increase muscle mass but at the same time, continue to stay lean. I'm also not carrying crazy heavy weights as I don't want to risk injuring myself.