Ever wonder if you're doing enough sets per week? Curious about different variations? This is the place to find out.
(Recommendations are based on research and training experience from various lifters)
Volume and Load
10-20 sets per week (Always work within different rep ranges for best results)
5-25 reps per set
3-12 sets per session
Exercises like pull-ups and rows work well with 5-10 rep ranges where most other exercises are effective in the 10-20 rep range
When it comes to increasing load its best to do so during a 4-8 week cycle before deloading. This can be done by increasing the weight, increasing the reps per set, increasing RPE or adding sets (adding sets should be considered last or near the end of a cycle)
Rpe\rate of perceived exertion (how many reps you have left before failure in a set)
Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
Sample Progressive Overload Principle
Week 1: 245 lbs for 4 sets of 8-12 reps (set 1 may be 12 reps, set 2 :10 reps, set 3: 9 reps, set 4: 8 reps)
Week 2: 255 lbs for 4 sets of 8-9 reps
Week 3: 255 lbs for 4 sets of 10-12 reps
Week 4: 260 lbs 4 sets of 8-10 reps
Exercises
Spit exercises into horizontal and vertical pulling. Back exercises should be done on different planes within those categories.
Example when pulling horizontally pull at a resistance from 45-90 degrees to primarily target different muscles..
Vertical Pulling Exercises
Neutral, underhand or pronated grip pull up
Wide Grip or narrow grip pull up
High row
Neutral, underhand or pronated grip assisted pull up
Wide Grip or narrow grip assisted pull up
Narrow grip wide grip lat pulldown
Underhand, neutral or pronated grip lat pulldown
Straight arm pulldown
Horizontal Pulling Exercises
Seated cable row
Barbell bent over row
T-bar row
Barbell row to chest
Smith machine row
Chest supported row
Inverted row
Single arm dumbbell row
Incline dumbbell row
Its important to periodically vary exercises because the body adapts.
Repeating the same bio-mechanical movements for an extended time may increase injury risk. You can choose different exercises every 3-5 weeks, alter technique or change when the exercise isnt providing the same stimulus.
Frequency and Periodization
2-4 sets per exercise
2-3 sessions a week with one prioritizing vertical pulling and they other(s) prioritizing horizontal pulling
The more sessions per week the more sets you can handle
Tip: Try and get a full stretch with rows and pulldowns and pause as the end of the concentric on chest supported rows
Rest
Rest is typically 1-2.5 minutes
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself feels, then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection. When it comes to heavy rows and pullups they may require more rest between sets versus something like straight arm pulldowns.
Sample Programming
Monday barbell row: 4 sets of 5-10 reps. Pullups: 3 sets of 5-10
Thursday Lat pulldowns 3 sets of 8-12 Reps. Horizontal rows 3 sets of 10-15
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