STOKES FITNESS
  • Home
  • Diet program
  • ZOOM Page
  • Competition prep
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle
mini course 
Section 2

How Women Build
Muscle


How Many Sets?
Picture
section 3​
​How Many Sets Should I Do?
As your conditioning improves the number of sets you do per muscle group MUST increase.
​
  • Smaller muscle groups should get get about 8-10 sets per workout. These are hard sets using very challenging weights.
  • ​Larger muscle groups get more sets because they are larger and because they are only worked on those days you specifically train them (they don't get any work when you train your smaller muscles). You want to do at least 10-14 sets for these larger muscles.  Split the workout up between 2 or 3 different exercises (ex. CHEST: bench press x 6 sets + chest flys x 6 sets)
​Disregard studies that show low set training (1-2 sets) works just as well as training that involves higher sets. These are usually university studies done on untrained individuals. People who are untrained will respond favorably to almost any form of training. I’ve been training for over 20 years and everyone I’ve ever seen that achieved a nice, well-muscled body performed multiple sets of exercises.

Smaller
Muscle Groups
Picture
Shoulders, Biceps and Triceps also get worked on days you work your bigger body parts (back, chest)

​​Smaller muscle groups (biceps, triceps, shoulders) don't need as many sets as larger muscle groups so we keep the number to around 8-10 sets per workout. The reason being that these smaller muscle groups get a lot of work when you train the large muscles of the upper body like the chest and back.
​Biceps are also worked during:
   pull ups
   pull downs
   back rowing exercises

Shoulders are also worked during:
   bench press
   (back) rowing exercises
   pull ups
   pull downs

Triceps are also worked during:
   bench press
   shoulder press
   push-ups

Chest - Back - Legs
(10-14 sets)
Picture
Larger body parts require more sets and a variety of exercises
Section 3
Stokes Fitness
Terry Stokes
Stokeszone@gmail.com
Buffalo NY, 14217
​(716) 603-5251
#1  Online 
Weight Loss 
Transformation Program
Weight Loss Transformation Challenge For Women
  1. Can be done at home or the gym
  2. Precise Diets: Eat the foods you want
  3. ​All you need are some dumbbells
  4. Lifetime access
  5. Downloadable workouts
Workout, weight loss and diets articles for women
Most Popular Articles:
  • Eat Fat To Lose Fat?
  • Does Spot Reduction Work?
  • Do Detoxes Work?
  • How To Build Hamstrings
  • How To Get A Good Night's Sleep
​
Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
  • Advanced Exercises 2
  • Fat Loss & Cardio
  • Partner Workouts
  • Advanced 3: Pullups
  • Advanced 4: Pushups
  • Home
  • Diet program
  • ZOOM Page
  • Competition prep
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle