3 sets enough for growth?

[Clubber Lang]

I was lifting 3 days a week, 4 exercises a day. Doing 4 sets of 5 reps adding weight each set for squats and deads. For all other exercises I was doing 4 sets reps of 12,10,8,6 adding weight each set.

My question is, I have been very tired due to my job lately and I just don't have alot of time and energy right now. I will still lift 3 days a week and do 4 exercises a day. Would it be a bad idea if I cut it down to 3 sets instead of 4. Doing 3 sets of 5 reps adding weight each set for squats and deads and for everything else cut it down to 3 sets reps of 10,8,6 adding weight each set?

Can I still build good quality muscle only doing 3 working sets an exercise?

 

[ghettostudmuffin]

Yes you can.

Most exercises I do only 1 set for, but I do several different exercises for the same muscle, but it still ends up less volume then most peoples typical routines, but still more than say a "hardgainer" or "HIT" routine. I do the amount of volume that feels right for me.

 

[Clubber Lang]

How does my rep scheme look though?

3 sets of 5 reps increasing the weight each set for squats and deads. And 3 sets reps of 10,8,6 increasing the weight each set for everything else.

 

[SlavikHavik]

I do 2-4 sets depending. 2x a week

Usually something like this
4 chest
2 shoulders
2 tris

So essentially my tris get hit 6 times, and shoulders four times (if you cant bench as shoulders)
its been going good so far

 

[JohnRobHolmes]

if your body is telling you to cut back a bit, do it. its better than not working out. you can always up your intensity whenever you choose.

3 sets for growth is plenty, especially with higher rep ranges like you use.

 

[bignate73]

i'd say with slower negatives, you'll be just fine with 3 sets.

 

[Dial_tone]

I would keep the weight the same for each, after warmups.

 

[d3track]

i made good progress for a while doing 2 working sets per movement
IMO you will be fine, may even work better for you

 

[Dial_tone]

If you're increasing the weight each set then obviously the first two aren't maximal. That will make it hard to progress if you're shortcutting the sets.

 

[cutitup]

I do the same and gettin good growth and not hurting myself

 

[gymtime]

I do almost all of my smaller muscle groups for three sets only, 10,8,6. It'll work as long as you make them count: good form, challenging but workable weight, squeezing the muscle at the top of the excercise, and strenuous last couple reps. You should be fine with that.

 

[JKurz1]

3 sets to stimulate??? You guys think?? How long are you in the gym? Must be like 10minutes...

 

[bignate73]

i got great gains off DC training. and thats one set after warmups. granted, that set stops 3x but its called one set.

 

[d3track]

3 sets to stimulate??? You guys think?? How long are you in the gym? Must be like 10minutes...

i try to get in and out
45-60 minutes.......

 

[curgeo]

You'll grow....Just make sure to get your diet right to help your recovery....which seems to be lagging as you say. You won't grow if your diet is inadequate.....unless you haven't been training long, in which case everything is going to work.

If you want growth, keep your reps in the 6-12 range. For strength you can lower that a bit. For legs you can raise that to 50 if you are sadistic. Stick to heavy and basic exercises like squat, deads, inclines and military presses......and rows.

 

[yomama]

3 sets to stimulate??? You guys think?? How long are you in the gym? Must be like 10minutes...

My thoughts exactely. 3 sets is just a warm up. You just wont grow off that. You might just be able to keep what you already have.

 

[JKurz1]

My thoughts exactely. 3 sets is just a warm up. You just wont grow off that. You might just be able to keep what you already have.