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    Registered User dthomp87's Avatar
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    Smile Sets per muscle or per exercise?

    I've read that 20 sets per week is ideal. Does this mean 20 sets for chest or 20 sets for decline press, 20 sets for incline, etc? Since they work different parts of the muscle, should I be targeting 20 sets per? Thanks guys. I've been working out for about 3 months now and have made a lot of progress so far but really trying to optimize everything.

    Thanks
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    Registered User paulinkansas's Avatar
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    Flat bench, incline, decline, flyes are all considered chest. Same thing with back. T bar rows, pendlay rows, dumb bell rows, lat pulls are all considered back.
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    Registered User WolfRose7's Avatar
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    There's no set ideal, it varies by person and per movement and by what sort of intensity protocols you run.
    And goals/priorities
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    Registered User dthomp87's Avatar
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    Originally Posted by WolfRose7 View Post
    There's no set ideal, it varies by person and per movement and by what sort of intensity protocols you run.
    And goals/priorities
    Yeah that makes sense. My goal is hypertrophy for feeling good and looking good. Really just want to get bigger and leaner. I went from 32% body fat 177lbs(Dexa scan last december) to 15% 157lbs now (caliper). I'm still trying to get to 10% and see my abs for first time. They are starting to peak through in the right lighting.

    How will I know if I need to increase or decrease the number of sets, just monitor progress?

    Thanks
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    Registered User WolfRose7's Avatar
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    Originally Posted by dthomp87 View Post
    Yeah that makes sense. My goal is hypertrophy for feeling good and looking good. Really just want to get bigger and leaner. I went from 32% body fat 177lbs(Dexa scan last december) to 15% 157lbs now (caliper). I'm still trying to get to 10% and see my abs for first time. They are starting to peak through in the right lighting.

    How will I know if I need to increase or decrease the number of sets, just monitor progress?

    Thanks
    Progress/recovery provided you aren't changing other variables at the same time like diet, work, new exercises etc
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