Excess sets or just right?

[insidious]

What is the point of 4 sets vs. 3?
Is that 4th set really worth it, or can you accomplish in 3 what you can in 4?

 

[EFFORT]

thats a really broad question man, wanna give us some context?

 

[Obsidian]

i usually like to do 5 sets...Is that excessive or something?

 

[stronglifts]

What is the point of 4 sets vs. 3?
Is that 4th set really worth it, or can you accomplish in 3 what you can in 4?

Sets & Reps
Sets x reps = volume
Volume stresses your body, forcing it to adapt (GROW)


How much volume do you need to stress your body so it grows?
Beginners can't handle volume well, therefore start low:
-bodybuilding: 3 sets of 8
-strength/mass: 5 sets of 5
Both equal ~25 reps.


Next
The more you advance, the more volume you can take. Where a beginner will have heavy soreness from squatting 3times a week, advanced trainees can handle daily squat sessions without feeling much soreness.

 

[Interceptor]

I did read an actual scientific study that compared number of sets to results in strength and mass.
They tried 1 to 6 sets.
The magic number was four sets per exercise for optimum strength and mass.
No joke.
I wish I could scan the article. But I feel comfortable at four sets.

 

[stronglifts]

I did read an actual scientific study that compared number of sets to results in strength and mass.
They tried 1 to 6 sets.
The magic number was four sets per exercise for optimum strength and mass.
No joke.
I wish I could scan the article. But I feel comfortable at four sets.

Your body adapts to stress. Stress = reps * sets * weights. When it adapts, you'll need more stress to progress.

That's why olympic weightlifters do 7 workouts a week with two sessions a day.