for those of you who work each body part twice a week

[Khyron]

how many sets per body part?

 

[AngryMuscles]

hmmm..the only part I work twice a week are my calves..

 

[TPH76]

how many sets per body part?

Varies...

I usually use 10/8/6/4 on my main exercise, 4x8 on my secondary exercise for that day and 3x10 on, what I call, support exercises. I seldom max out on weight on sets other than my primary...instead I tend to pay extra attention on focus and form.

But I like to mix it up and it eventually depends on what I want to do and feel like.

You have to find what works best for you IMO. I tried different things but I found that I get the best results with the above routine....doens't work for some people I trian with. They each have other routines that work best for them.

 

[yankeesuck]

Chest

how many sets per body part?

I swear to you I can blow out the chest on Monday and feel like I could work it again on Wed. I mean I really hit it hard and I can barely wash my hair or put on deodorant after one of these workouts. But by Wednesday it feels ready to go. I usually wait until Friday to hit it again and then again on Monday. I am sore the day after but the next day it's gone and it itches to be worked. Here is my routine for chest. I max out on the last set and try for 4 - 6 reps. Increasing weight with each new set

5 sets Flat Bench 10/8/6/6/4
4 sets dumbell inclines 10/8/6/4
4 sets decline bench 10/8/6/4
4 sets flyes 10/8/6/4

Any critiquing is well received and appreciated. Thanks

 

[Winter]

5 sets Flat Bench 10/8/6/6/4
4 sets dumbell inclines 10/8/6/4
4 sets decline bench 10/8/6/4
4 sets flyes 10/8/6/4

Yeah, this is basically my rutine also(except different excercises)
I don't think you need as many sets in the flies though, maybe just 3 and same with the decline bench, 3 should do the trick, but if its working for you, go for it.

 

[pullinbig]

I swear to you I can blow out the chest on Monday and feel like I could work it again on Wed. I mean I really hit it hard and I can barely wash my hair or put on deodorant after one of these workouts. But by Wednesday it feels ready to go. I usually wait until Friday to hit it again and then again on Monday. I am sore the day after but the next day it's gone and it itches to be worked. Here is my routine for chest. I max out on the last set and try for 4 - 6 reps. Increasing weight with each new set

5 sets Flat Bench 10/8/6/6/4
4 sets dumbell inclines 10/8/6/4
4 sets decline bench 10/8/6/4
4 sets flyes 10/8/6/4

Any critiquing is well received and appreciated. Thanks

if its working dont change a thing.

 

[blackbeard]

if its working dont change a thing.

LOL
everyone always thinks what they do is working

hmm thats 30+ sets of chest in 3 days-not even ronnie has those genetics

 

[yankeesuck]

You are sort of right

LOL
everyone always thinks what they do is working

hmm thats 30+ sets of chest in 3 days-not even ronnie has those genetics

What you said would be correct if I was say a natural body builder with no chemical assistance but I'm telling you the truth. And I'll bet Ronnie works the same part more than once a week with all the shit he pumps into his body. 30+ sets does sound too much when you put it that way but if the muscle is ready to go...what's the prob?

 

[blackbeard]

What you said would be correct if I was say a natural body builder with no chemical assistance but I'm telling you the truth. And I'll bet Ronnie works the same part more than once a week with all the shit he pumps into his body. 30+ sets does sound too much when you put it that way but if the muscle is ready to go...what's the prob?

i was inlcuding drugs in my blanket statement..

so what you are telling me is that you can do your top set in the bench on monday and then do that same weight again on wednesday? bear in mind doesnt matter to me what that weight is 225 or 700..

 

[yankeesuck]

response

i was inlcuding drugs in my blanket statement..

so what you are telling me is that you can do your top set in the bench on monday and then do that same weight again on wednesday? bear in mind doesnt matter to me what that weight is 225 or 700..

I am not saying the same weight or the same intensity. All I said was that 2 days after a killer workout I feel like I can go again. I wait however until Friday. YES Monday and then Friday with no problems.

The Friday then Monday thing hasn't been an issue either really. I'm a bit weaker on Monday but not much. I did notice that this Monday that my form was not good for whatever reason but that I did lift within 10 lbs of Friday.

Peace Bro

 

[blackbeard]

I am not saying the same weight or the same intensity.

then theres no pint in hitting it twice if you can tfollow it up with the same intensity or weight

id love nothing more than to lift every damn day i love being in the gym and i love to squat bench pull heavyy ALL the time..however i know that if i do that id only be stalling my progress big time..

id rather train my lifts (read muscles for you bodybuilders) rather than stroke my mind/ego

but like PB said if its working then dont change

 

[matty2412]

how many sets per body part?

Mon-Chest/BI
Tue-Legs/shouders
Wed-Back/tri
Thurs-Chest/Bi
Fri-Legs/Shoulders
Sat-Chest/Bi

10 working sets per bodypart with 15 to 20 reps.
Been my program for years.

 

[blackbeard]

Mon-Chest/BI
Tue-Legs/shouders
Wed-Back/tri
Thurs-Chest/Bi
Fri-Legs/Shoulders
Sat-Chest/Bi

10 working sets per bodypart with 15 to 20 reps.
Been my program for years.

and what have been your results in the last six months?
and year over year?

 

[steez]

Mon-Chest/BI
Tue-Legs/shouders
Wed-Back/tri
Thurs-Chest/Bi
Fri-Legs/Shoulders
Sat-Chest/Bi

10 working sets per bodypart with 15 to 20 reps.
Been my program for years.

thats a pretty interesting routine dude...never seen it done like that...

 

[matty2412]

My routine has been the same. Strength and size is totally dependant on how many calories i take in. I guess you could say my progress has been pretty good. Not trying to be a freak any more but back in the day I was able to go from 13 1/2 inch arms to over 20 in just a few short years. Everything else blew up too. Have the stretchmarks to prove it. Now I am about 200lbs ripped and strength is ok but down due to my diet.
I'm not saying this works for everyone.

 

[solcraft]

i get the best growth by changing it up every twelve weeks or so. not real dramatic but change none the less.i just went from every body part twice a week, to lifting every other day real heavy. if its not broke....

 

[blackbeard]

My routine has been the same. Strength and size is totally dependant on how many calories i take in. I guess you could say my progress has been pretty good. Not trying to be a freak any more but back in the day I was able to go from 13 1/2 inch arms to over 20 in just a few short years. Everything else blew up too. Have the stretchmarks to prove it. Now I am about 200lbs ripped and strength is ok but down due to my diet.
I'm not saying this works for everyone.

wow 7 inches in afew years is truly amazing
what happened to your lifts in that time?

 

[pullinbig]

I am not saying the same weight or the same intensity. All I said was that 2 days after a killer workout I feel like I can go again. I wait however until Friday. YES Monday and then Friday with no problems.

The Friday then Monday thing hasn't been an issue either really. I'm a bit weaker on Monday but not much. I did notice that this Monday that my form was not good for whatever reason but that I did lift within 10 lbs of Friday.

Peace Bro

wha kinda weight you moving on bench, squat and deads? if i may? how many years training and what were your #s when you started?

 

[matty2412]

wow 7 inches in afew years is truly amazing
what happened to your lifts in that time?

I was tiny when I first started lifting. Started at weighing 145lbs and withen 3 years gained 100lbs...I know that is a ridicuous amount of weight. A good bit of it was all natural too. When I first started lifting I could bench press 65lbs over the course of a few years it went to 405lbs. Curls were 10lb dumbells for 8 reps and eventually became 80lbs dumbells for 8. Squat started at 90lbs and eventually got up to 575lbs. All of this progress was made in about 3 years. These may all sound a bit outlandish but its all true. I guess my genetics just kicked in overdrive.

 

[yankeesuck]

Wow

I was tiny when I first started lifting. Started at weighing 145lbs and withen 3 years gained 100lbs...I know that is a ridicuous amount of weight. A good bit of it was all natural too. When I first started lifting I could bench press 65lbs over the course of a few years it went to 405lbs. Curls were 10lb dumbells for 8 reps and eventually became 80lbs dumbells for 8. Squat started at 90lbs and eventually got up to 575lbs. All of this progress was made in about 3 years. These may all sound a bit outlandish but its all true. I guess my genetics just kicked in overdrive.

That's Fucking amazing
What type of gear and how much to grow that rapidly?