Back how many sets

As I mentioned, I would also train shoulders on back day. After my four lat exercises, I would perform two working sets of eight to 10 reps of shrugs for traps, after a warm-up set, and then finally do two or three sets of hyperextensions, reps per set. Looking to tighten your midsection?

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Free Guides. And best of all? It's all rooted in science. For more information:. Click the button below to take my analysis quiz to discover the best program for you:. So let's say you were doing the bench press. You lift the weight off the rack and manage to lift it 8 times, and then re-rack it. You then wait for a couple minutes and then repeat it again but this time are able to lift it only 7 times. In this example, you would have performed 2 sets.

And in the first set, you performed 8 reps whereas the second set you performed only 7 reps. And just to be clear, whenever a "set" is discussed in this article it will refer to a set performed within the rep range. And if you're seeking to build muscle, this is the rep range that you'll be most concerned with.

If you do less reps than this, you will need more sets whereas if you do more reps you will need less sets. Also, each set assumes that you're taking it close to failure with high effort. If you're pounding out less than three reps, you should be doing at least six sets. The claim: This ensures that you work all the fibers of the target muscle. The truth: You'll waste a lot of time. Here's why: Schwarzenegger's 4-decade-old recommendation is almost always combined with "Do three sets of eight to 12 repetitions.

Trouble is, if you can perform even close to repetitions for any muscle group, you're not working hard enough. Think of it this way: The harder you train, the less time you'll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you'd be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you've achieved all the muscle-building benefits you can for that muscle group.

The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and That could mean five sets of five repetitions of one exercise 25 repetitions or one set of 15 repetitions of two or three exercises 30 to 45 repetitions. The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.

The origin: A study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee. The truth: Leaning forward too much is more likely to cause injury.

In , University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1, percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward.