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Question from Tyrone (Miami)
Hi Ricky, my name is Tyrone and i'm 18 years old, how many sets would you recommend i perform for all bodyparts, some people tell me 3, some 4, some 5, how many? and how many reps for bulking up?
Tyrone,
Every bodypart will need a different amount of sets. For example, your Biceps are much smaller than your Quads, so they would not need as many sets as your Quads would need, to be worked fully. For your smaller muscles (Biceps, Triceps, Calves, Shoulders, Hamstrings, Forearms, and Abs) I wouldn't do more than ten sets for each muscle group. You can split those ten sets up into two different exercises or three sets of three different exercises. For your larger bodyparts (Quads, Chest, and Back) I wouldn't do more than 12 sets for each muscle group. You can pick three exercises and do four sets of each or two exercises and do six sets of each.
As far as a rep range for bulking up, I would definitely try to stay heavy and go for 6-8 reps after performing a couple of light warm up sets. You should also stick with more free weights than machine equipment. Free weights build more size than machines do in a shorter amount of time. Some of the best free weight exercises are: Bench Press, Squats, Deadlifts, Barbell Curls, Tricep Extensions, and Military Press. To prevent injury, always remember to use proper form on all exercises and have someone spot you on your heavy sets. Oh yeah, and don't train each muscle group more than once every six or seven days. Recovery is very important for growth. Hit the muscle hard and then let it recover and grow.
Best of luck to you Tyrone! Now, get to the gym and get big!
Train Hard,
Ricky Gonzalez
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