Quick Question

[wojo]

How many sets do you guys use for each body part without overtraining? For example chest-12 sets, back-10 sets ext.......

 

[Golden_Muscle]

How many sets do you guys use for each body part without overtraining? For example chest-12 sets, back-10 sets ext.......

For chest.......


Minimum 9, Maximum, 11.

Is that a good ammount?

 

[r3ver3nd]

Chest, for me....

Flat 5
Incline 5
Dips 4 (would you count that?)
Flys 4ish

That'd make roughly 18. But, Im not normal by any stretch.

 

[josh81]

http://www.steroidology.com/forum/showthread.php?s=&threadid=32393&highlight=sets+for+chest

disregard my lifts in there though - I've totally changed up my routine

 

[wojo]

Ok so what about the rest of the body? How many sets for all the other body parts?

 

[w00t]

it totally depends on what your goals are... but i agree with golden 9-11 sounds good to me i do 9 and in 2 weeks ive noticed a difference... i was overtraining bigtime

 

[acxel]

i agree that 9 is like the perfect number i like around 12 but then i might notice slight over training.

 

[w00t]

nice boobs acxel lol

 

[Vennom96]

chest: 12
back: 12-16
upper legs: 9 (3 sets squats, 3 set leg ext, 3 sets leg curl)
calves: 6-8
bis: 9-10
tris: 8-9
sh: about 15 (i do iso exercises for each head)

 

[pullinbig]

lolololol you guys making me feel bad. tonight for back i did three sets total. 1 set of deads. one set of high rows and one set of seated cable rows. these are work sets so i dont count the warm ups.

for my last leg day i did 1 set of squats and 2 sets of box squats. I usually do 1 set of leg presses but my groin was a bit sore from the squats.

 

[wojo]

Well thanks bro's for the info and nice boobs acxel.

 

[wojo]

What kind of training splits do you guys do? and how does it change when you go from bulking to leaning out or cutting?

 

[Vennom96]

lolololol you guys making me feel bad. tonight for back i did three sets total. 1 set of deads. one set of high rows and one set of seated cable rows. these are work sets so i dont count the warm ups.

for my last leg day i did 1 set of squats and 2 sets of box squats. I usually do 1 set of leg presses but my groin was a bit sore from the squats.

Pullinbig are you in the gym for like 10 minutes each day or what??

 

[w00t]

Pullinbig are you in the gym for like 10 minutes each day or what??

read the last page of the do dead lifts thicken waist sticky...

 

[acxel]

the ideal as ive read from bill pearl is to train the muscle till you notice the pump and hardness leaving ,then stopping the work out regardless if the number was 2 or 20 sets as soon as you lost the pump you stopped and this rule has allways work for me and thatnks for the props on my avatar i was thinking of switching it but ill waIT FOR A LIL

 

[pullinbig]

Pullinbig are you in the gym for like 10 minutes each day or what??

2 - 3 hours or more sometimes. lolol lets look at my squat day. last heavy day i did 1 work set of 1 rep.

warm ups:
55lb. bar so
bar x 15-20 reps (guessing these cause i dont count)
145 x 15- 20
235 x 10-15
325 x 10 or so
415 x 5 or so
505 x 2 or 3
595 x 2
645 x 2
705 x 2
755 x 1
805 x 1 (work set)

now i did 1 workset with 9 warm ups. thats why i was there 3 hours after i added 2 sets of box squats. even on my light squat day of 1 set of 4 or 5 reps 495 may be my last warm up then go to 615 for workset.

 

[w00t]

that sure is awefully impressive! is there a percentage of your max that you use to gauge your warmup sets?

 

[Bruce Banner]

My experience that a young or unexperienced lifter needs more working-sets for each bodypart to do some progress than an experience lifter. That has a lot to do with the warmup load.

I try to follow the westside method and end up doing no more than 6 sets or something for each bodypart, heavy sets.

But i do a lot more sets if I include warm up and recovery.

/Bruce

 

[Vennom96]

2 - 3 hours or more sometimes. lolol lets look at my squat day. last heavy day i did 1 work set of 1 rep.

warm ups:
55lb. bar so
bar x 15-20 reps (guessing these cause i dont count)
145 x 15- 20
235 x 10-15
325 x 10 or so
415 x 5 or so
505 x 2 or 3
595 x 2
645 x 2
705 x 2
755 x 1
805 x 1 (work set)

now i did 1 workset with 9 warm ups. thats why i was there 3 hours after i added 2 sets of box squats. even on my light squat day of 1 set of 4 or 5 reps 495 may be my last warm up then go to 615 for workset.

Holy shit!

 

[pullinbig]

my programs have worked for everyone that has given it thier best shot. I havetried west side and got severly overtrained. a new comer, in my experience) needs less volume than a old timer. keeps them fresh, interested and making consistant gains.