How many sets of an exercise do you do?

Pyramid Sets

4 usually. 12,10,10,8 reps

Warm up, step up, then heavy x4-6 sets. If heavier and getting tired, step down a little on the last when needed. It varies though. Sometimes I'll do a lower weight and 10 sets of 10, slow and focusing on form. Pullups I just do pullups, 8 sets of 12. If maxing, warmup then max 2-3 tries then a range of motion lighter cool down. This is just based on me making stuff up, just saying what I do.

On the Rippler right now so it varies.

T1 lifts so far have been 3x5, 4x3+, 4x3, 5x2, 3x4+ and 4x2 depending on the intensity and week. That’s after warm up sets which I usually do 1x5 at 65% of the days working weight, then 1x3 at 85% of the days working weight.

T2 lifts can be 5x6, 5x5, 5x4+, 4x6, 4x5 and 4x4+. Same warm up scenario as T1.

T3 lifts were 5xmax reps at first, but currently 4xma reps.

The only thing that is different for me is that I’m running squats as the GZCLP scheme, so T1 squats 3x5+ after warm up, and T2 squats are 3x10 after warm up.

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I’ll do a 4th set at half speed managing the downward part of the movement for 10-20 seconds

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20 second rep....?

And that's half speed. So your regular reps are 5-10 seconds on the negative?

I always do 4 sets. Sometimes 12-15 reps, sometimes 8-10 reps of more weight. I only have Powerblocks, so it's kind of a pain to switch weight in anything less than 10lb intervals.

Back in the day it was 4 sets of 4 excersises for main body parts and 4 sets of 3 for smaller muscle groups like arms

Now I do 3 sets of 4 for main and 3 sets of 3 for the smaller muscle groups not including accessories like 4 arms. But squats and flat bench I usually do 5-6 sets.

I still do heavy weight low reps 90% of the time. I'll even go on the last set to 3 reps on squats and bench.

That's the basis but nothing is set in stone. You should really only use the rep count as a gauge of what weight you should be using.

depends on body part. This morning for biceps I did:

5 sets one arm dumbbell preacher curl
4 sets standing dumbbell curl
3 sets hammer curls

tomorrow for chest I am doing:

3 sets seated Hammer Strength chest press
3 sets incline barbell
3 sets flat dumbbell press
3 sets pec deck machine

I've tried the Mentzer stuff and it just doesn't work for me I need 12 sets to grow and make gains doesn't matter if I am training natural or enhanced 12 sets is sweet spot. As long as clowns aren't on the machines playing on cellphones I get the 12 sets done in about 25 to 30 min.

4-5 sets. Light, med, heavy, med, light.