Why Do We Always Do Three Sets?

[motof]

hey ya'll
i have just been curious as to why we are always doing three sets of a given exercise? obviously doing like 5 sets would be overtraining, but are there any other reasons for doing 3 sets?

any scientific evidence that points towards this being optimal?

[rucknmaul]

5 sets are not always overtraining
for example a 5x5 is a good strength routine.
though powerlifter usually only do the big three lifts, one a day.

and we dont always do three sets. we could do two or even one.

i dont know the exact science on why 6-8 sets are good for large muscles and 4-6 sets are good for small muscles. i just don't know how they (some scientist or whoever) can tell how much is overtraining.

[AtownKing187]

First off let me say that 5 sets isn't over training... have any of you heard of Mark Ripptoes 5X5 method??? 5 sets of 5 useing progressivly heavier weight each set... That program produces some of the best srength and size gains for beginers and more advanced lifters that need a change in workouts....You see 5 isn't over training if you know what the hell you're doing

[motof]

Thanks for the tips & info guys, I had no idea. Thats a very interesting system, I'll have to look into it more and do some learning

[w0cyru01]

I'm on the 5x5

Good stuff.

[big g]

overtraining will always be based on how long you have been working out that muscle and how much everyday activity certain muscles get. for example your legs should be able to lift more and train harder because they should be getting more activity than your arms. now with some training under your belt you can train your upper body to be stronger than your lower body. so in conclusion overtraining is just a state of intensity where your muscles are not fimilar with. with proper training you can break threw that wall

[Chameleon]

as has already been said three sets is just one of many ways to train... my husband has used 8x8's before and gotten GREAT results out of it, my training right now utilizes 4 sets per movement w/ varying rep schemes and I do 4 to 5 sets of 20 reps for squats... if you've been doing three sets of 8-12 reps for a while, mix it up and try 4 sets of 6-8 reps and up the weights you're using some... change is good in any routine... some of my sets are 6-8 reps, some are 15 reps, and like I said already my squats are 20 rep sets

variety IS the spice of life

[big g]

that is a good point i remember using a bench program from M&F. the training was alot different and more intense. the result of it was that i gained 15lbs on my bench in a week.

[Skavenger]

Originally Posted by w0cyru01

I'm on the 5x5

Good stuff.

Me too... 3 sets of 10 is boring IMO, 5 x 5 you can really push yourself to lift heavier.

[Andrew]

Good question, I'd never thought about why I actually do 3 sets before.

I see it as enough reps, and I guess its just got into my routine.