T Nation

Sets Per Week..hjjjkkiik


#1

is 3 sets okokokokokokokggh


#2

Depends if the specific muscle on the specific person responds better to volume or frequency.

You didnt think this was a yes or no question, did you?


#3

For me, 9 sets would be better; get as much blood flow as possible, maintain the pump longer. I feel that the increased volume increases lactic acid buildup


#4

This,

Like for me I find every body part responds alright to once a week except for my chest.
But I like working everything out either twice a week or maybe something like chest/tri, back/bi,shoulders,legs,off,repeat. If that makes sense since workout days are never the same week day. And set wise depending on rep schemes they may vary anywhere between 12 and 20 for each muscle.


#5

I've had better results with the 3 times a week approach. Maybe it's because you are fresher for more of your total sets. And you get to practice the lift a bit more.


#6

The Uni of Alabama published an article in 2000 in the Journal of Strength and Conditioning Research that did something similiar.

One set 3 times a week, or 3 sets once a week. The group doing single sets, 3 times a week gained quite a bit more strength - 38% more on average. That group also raised LBM and dropping BF.

One study. One result. Untrained people. An example from from Chad Waterburys book.

Do what works for you.


#7

3 sets 3 days a week for strength, probably 9 sets 1 day for bodybuilding