Max # of sets for each muscle group?
- Thread starter Trenaject
- Start date
Trenaject
Get Ripped Not Ripped Off
Thanks bro, deff ganna give this a shot. always willing to try new shit out. looks/sounds a little confusing but ill figure it out im sure
Pumpingyork
Create yourself!!!
I do not understand that at all. and I would like to because it sounds intense.
details please boss
barrysanders
LIVING THE DREAM
Agreed!!!! That will give you the best pump. The heavy weights are just to tear/strain your muscle fibers into growing. So pretty much tricking your fibers into thinking that their are not enough of them to lift a certain amount of weight. Thus, them multiplying and growing in able to endur the extra weight. A good mix between light & heavy is going to be ideal. That way your always tearing the fibers and then pumping blood into them.
shockandawelifter
New member
Hope this clears things up guys.
4 day split options, im only going to post 4 day splits because im assuming you guys want to hit the weights more often. Below are the ones iv used with great success:
MONDAY- Max-Effort Upper Body
TUESDAY- Dynamic-Effort Lower Body
WEDNESDAY- Off
THURSDAY- Repetition Upper Body
FRIDAY- Max-Effort Lower Body
SATURDAY- Off
SUNDAY- Off
MONDAY- Max-Effort Lower Body
TUESDAY- Off
WEDNESDAY- Max-Effort Upper Body
THURSDAY- Off
FRIDAY- Dynamic-effort Lower Body
SATURDAY- Off
SUNDAY- dynamic/rep Upper Body
MONDAY-max-effort lower
TUESDAY-off
WEDNESDAY-max-effort upper body
THURSDAY-off
FRIDAY-dynamic-Effort lower body
SATURDAY-dynamic/rep upper body
SUNDAY-off
MAX-EFFORT LOWER BODY DAY
A. Max-Effort Exercise
work up to a max set of 3-5 reps in one of the following exercises:
-Box squats
-Free squats
-Straight bar deadlifts (traditional style, sumo style)
-Trap Bar deadlifts
-Rack pulls (partial deadlifts)
-Front squats
- zercher squats
B. UNILATERAL MOVEMENT
choose one of the following exercises and perform 3 sets of 6-12 reps:
-Bulgarian split squat variation (holding DBs or with a barbell)
-Reverse lunge variation
-Step-up variation
-Walking lunges
-Backward sled drags (3 sets of 30 yards)
-Forward sled drags, 45-degree angle (3 sets of 30 yards)
-forward and backwards sled dragging
* bad ass video of 62 unilateral leg exercises: YouTube - 62 Muscle Building Leg Exercises
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT
choose one of the following exercises and perform 3 sets of 8-12 reps:
-45-degree hyperextensions
-Reverse hyperextensions
-Pull-throughs
-Swiss ball back bridge + leg curl
-Glute-ham raises
-Romanian deadlifts
-Forward sled dragging (upright posture)
D.Ground-based, high-rep abdominal circuit. Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
*YouTube - DeFrancosTraining.com - sample ab circuit
Max-Effort Upper Body
A. Max-Effort Exercise.
work up to a max set of 3-5 reps in one of the following exercises:
-Thick bar or regular barbell bench press
-Barbell floor press
-Rack lockouts / Suspended chain lockouts
-Incline barbell bench press (regular grip or close grip)
-Close-grip bench press (index finger on smooth part of bar)
-Weighted chin-ups
-Board presses or foam presses
-Chain bench press
-Band bench press
-Reverse band bench press
-decline benchpress
-weighted dips
B. SUPPLEMENTAL EXERCISE-perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets
-Flat DB bench press (palms in or out)
-Incline DB bench press (palms in or out)
-DB floor press (palms in)
-Barbell push-ups (wearing weighted vest)
-Blast strap push-ups (wearing weighted vest)
-Criss-cross chain push-ups
-Triceps death
-Chin-ups (don't perform these if you chose to do weighted chin-ups for your first exercise)
C. Horizontal pulling / Rear delt superset - Superset one exercise from Group 1 with one exercise from Group 2. Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
DB rows
Barbell rows
Seated cable rows (various bars)
T-bar rows
Chest supported rows
Group 2
Rear delt flyes
Scarecrows
Face pulls
Seated DB power cleans
Band pull-aparts
D. Traps Perform 3 - 4 sets of 8-15 reps for your traps
E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps for your biceps.
REPETITION UPPER BODY
A. Repetition Exercise
choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
-Flat DB bench press (palms in or out)
-Incline DB bench press (palms in or out)
-DB bench press on Swiss ball (palms in or out)
-DB floor press (palms in)
-Push-up variations
-Chin-up variations
-Barbell bench press (55-60% of 1RM)
B.Vertical pulling / Rear delt superset -
Superset one exercise from Group 1 with one exercise from Group 2. Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
-Lat pulldowns (various bars)
-Chin-ups (don't perform these if you chose to do chin-ups for your first exercise)
-Straight arm pulldowns
Group 2
-Rear delt flyes
-Scarecrows
-Face pulls
-Seated DB power cleans
-Band pull-aparts
C. Medial delts choose one of the following exercises and perform 4 sets of 8-12 reps:
-DB lateral raises
-L-lateral raises
-Cable lateral raises
-DB military press
-DB side press
D. Traps / Arms superset - Superset a trap exercise and a biceps or triceps exercise. Perform 3 supersets. of 8-12 reps
E. Grip / Forearms 3 sets of what ever gets them pumped up.
Dynamic-Repetition Lower Body
*im assuming you guys arnt interested in dynamic work so i made this a repetition leg day. If you are interested in dynamic work you would do jump training. 5-8 sets of 1-3 jumps im place of High rep bilateral leg work.
A. High rep bilateral leg exercise-
8-10 sets
B. High rep unilateral exercise-
3 sets
C. Hip extension exercise
perform 3 sets of 8-12 reps:
D.Weighted Abdominals
perform 4 sets of 10-15 reps
Ok now that i got that part out of the way ill explain the part that was confusing you guys.
CYCLING MAX EFFORT EXERCISES
The point of cycling the exercises:
1.To work weak points/sticking points
2.To bust through plateaus
3. Muscle confusion
4. To mix things up
5. Prevent over use injuries
Say you have been using bench press and free squats as your max effort lifts and progression is slowing or there is none at all. The quick fix is to deload for a week and change your max effort exercise. This allows you to fully recover and mixes things up when you come back.
After your deload week you would use close grip bench as your max effort upper body lift and rack pulls as your max effort lower body lift. Say if only bench progression halted and free squats were still progressing then there is no need to stop using free squats.
EXAMPLES: *sugested by Joe Defranco to maximize strength and muscle gains.
-each 3 weeks if followed by a deload week.
LOWER BODY-
Squat 3 weeks
Squat On a low box for 3 weeks
Snatch Grip Deadlift for 3 weeks
Squat on high box (one inch above parallel) for 3
Deadlift for 3
Squat Again for 3 weeks
UPPER BODY-
"Bench for three weeks
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Inlcine bench 3 weeks
this is just his suggestion, you can use any exercise you like. the weaker you are in it the better.
DELOADING:
This vary s widely from person to person. If your staling in lifts, lack motivation, feel agitated and are having trouble sleeping or with apatite, its time to deload.
I deload when ever i miss on an expected lift 2 weeks in a row. The way i deload is by toying around with new exercises ill be useing for the following 3-5 weeks. Ill do allot of stretching, foam rolling, corrective type stuff for posture, light cardio/circut training. The goal is to aide in recovery, you shouldnt feel tired after any workout during your deload week
Well i hope this clears things up. if i confused you more just ask me to clear it up and ill do my best
4 day split options, im only going to post 4 day splits because im assuming you guys want to hit the weights more often. Below are the ones iv used with great success:
MONDAY- Max-Effort Upper Body
TUESDAY- Dynamic-Effort Lower Body
WEDNESDAY- Off
THURSDAY- Repetition Upper Body
FRIDAY- Max-Effort Lower Body
SATURDAY- Off
SUNDAY- Off
MONDAY- Max-Effort Lower Body
TUESDAY- Off
WEDNESDAY- Max-Effort Upper Body
THURSDAY- Off
FRIDAY- Dynamic-effort Lower Body
SATURDAY- Off
SUNDAY- dynamic/rep Upper Body
MONDAY-max-effort lower
TUESDAY-off
WEDNESDAY-max-effort upper body
THURSDAY-off
FRIDAY-dynamic-Effort lower body
SATURDAY-dynamic/rep upper body
SUNDAY-off
MAX-EFFORT LOWER BODY DAY
A. Max-Effort Exercise
work up to a max set of 3-5 reps in one of the following exercises:
-Box squats
-Free squats
-Straight bar deadlifts (traditional style, sumo style)
-Trap Bar deadlifts
-Rack pulls (partial deadlifts)
-Front squats
- zercher squats
B. UNILATERAL MOVEMENT
choose one of the following exercises and perform 3 sets of 6-12 reps:
-Bulgarian split squat variation (holding DBs or with a barbell)
-Reverse lunge variation
-Step-up variation
-Walking lunges
-Backward sled drags (3 sets of 30 yards)
-Forward sled drags, 45-degree angle (3 sets of 30 yards)
-forward and backwards sled dragging
* bad ass video of 62 unilateral leg exercises: YouTube - 62 Muscle Building Leg Exercises
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT
choose one of the following exercises and perform 3 sets of 8-12 reps:
-45-degree hyperextensions
-Reverse hyperextensions
-Pull-throughs
-Swiss ball back bridge + leg curl
-Glute-ham raises
-Romanian deadlifts
-Forward sled dragging (upright posture)
D.Ground-based, high-rep abdominal circuit. Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
*YouTube - DeFrancosTraining.com - sample ab circuit
Max-Effort Upper Body
A. Max-Effort Exercise.
work up to a max set of 3-5 reps in one of the following exercises:
-Thick bar or regular barbell bench press
-Barbell floor press
-Rack lockouts / Suspended chain lockouts
-Incline barbell bench press (regular grip or close grip)
-Close-grip bench press (index finger on smooth part of bar)
-Weighted chin-ups
-Board presses or foam presses
-Chain bench press
-Band bench press
-Reverse band bench press
-decline benchpress
-weighted dips
B. SUPPLEMENTAL EXERCISE-perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets
-Flat DB bench press (palms in or out)
-Incline DB bench press (palms in or out)
-DB floor press (palms in)
-Barbell push-ups (wearing weighted vest)
-Blast strap push-ups (wearing weighted vest)
-Criss-cross chain push-ups
-Triceps death
-Chin-ups (don't perform these if you chose to do weighted chin-ups for your first exercise)
C. Horizontal pulling / Rear delt superset - Superset one exercise from Group 1 with one exercise from Group 2. Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
DB rows
Barbell rows
Seated cable rows (various bars)
T-bar rows
Chest supported rows
Group 2
Rear delt flyes
Scarecrows
Face pulls
Seated DB power cleans
Band pull-aparts
D. Traps Perform 3 - 4 sets of 8-15 reps for your traps
E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps for your biceps.
REPETITION UPPER BODY
A. Repetition Exercise
choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
-Flat DB bench press (palms in or out)
-Incline DB bench press (palms in or out)
-DB bench press on Swiss ball (palms in or out)
-DB floor press (palms in)
-Push-up variations
-Chin-up variations
-Barbell bench press (55-60% of 1RM)
B.Vertical pulling / Rear delt superset -
Superset one exercise from Group 1 with one exercise from Group 2. Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
-Lat pulldowns (various bars)
-Chin-ups (don't perform these if you chose to do chin-ups for your first exercise)
-Straight arm pulldowns
Group 2
-Rear delt flyes
-Scarecrows
-Face pulls
-Seated DB power cleans
-Band pull-aparts
C. Medial delts choose one of the following exercises and perform 4 sets of 8-12 reps:
-DB lateral raises
-L-lateral raises
-Cable lateral raises
-DB military press
-DB side press
D. Traps / Arms superset - Superset a trap exercise and a biceps or triceps exercise. Perform 3 supersets. of 8-12 reps
E. Grip / Forearms 3 sets of what ever gets them pumped up.
Dynamic-Repetition Lower Body
*im assuming you guys arnt interested in dynamic work so i made this a repetition leg day. If you are interested in dynamic work you would do jump training. 5-8 sets of 1-3 jumps im place of High rep bilateral leg work.
A. High rep bilateral leg exercise-
8-10 sets
B. High rep unilateral exercise-
3 sets
C. Hip extension exercise
perform 3 sets of 8-12 reps:
D.Weighted Abdominals
perform 4 sets of 10-15 reps
Ok now that i got that part out of the way ill explain the part that was confusing you guys.
CYCLING MAX EFFORT EXERCISES
The point of cycling the exercises:
1.To work weak points/sticking points
2.To bust through plateaus
3. Muscle confusion
4. To mix things up
5. Prevent over use injuries
Say you have been using bench press and free squats as your max effort lifts and progression is slowing or there is none at all. The quick fix is to deload for a week and change your max effort exercise. This allows you to fully recover and mixes things up when you come back.
After your deload week you would use close grip bench as your max effort upper body lift and rack pulls as your max effort lower body lift. Say if only bench progression halted and free squats were still progressing then there is no need to stop using free squats.
EXAMPLES: *sugested by Joe Defranco to maximize strength and muscle gains.
-each 3 weeks if followed by a deload week.
LOWER BODY-
Squat 3 weeks
Squat On a low box for 3 weeks
Snatch Grip Deadlift for 3 weeks
Squat on high box (one inch above parallel) for 3
Deadlift for 3
Squat Again for 3 weeks
UPPER BODY-
"Bench for three weeks
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Inlcine bench 3 weeks
this is just his suggestion, you can use any exercise you like. the weaker you are in it the better.
DELOADING:
This vary s widely from person to person. If your staling in lifts, lack motivation, feel agitated and are having trouble sleeping or with apatite, its time to deload.
I deload when ever i miss on an expected lift 2 weeks in a row. The way i deload is by toying around with new exercises ill be useing for the following 3-5 weeks. Ill do allot of stretching, foam rolling, corrective type stuff for posture, light cardio/circut training. The goal is to aide in recovery, you shouldnt feel tired after any workout during your deload week
Well i hope this clears things up. if i confused you more just ask me to clear it up and ill do my best
Last edited:
shockandawelifter
New member
BUMP for trent and pumpin to see
There are no specific rep ranges for a body part but just some guidelines which usually are broken to promote growth. The body requires a test and tune approach you keep working at it until you get it right because the body adapts well to change hence, cause growth and increases in strength. Just keep at it and you will find what formula works for you
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