Sets Per Bodypart...?

[big gp]

well just wondering what y'all do as far as # of sets go. here's what im doing:

chest:10 sets
back:12 sets
shoulders:10 sets
Traps:4 sets
biceps:10 sets
triceps:10 sets
legs:12 sets
calves:6 sets
forearms: as needed
abs: 9 sets

am i overtraining? ive split it up for 5 days a week.THANKS

"go big or go home"
"Only plants grow naturally"- vitor rage

BIG GP

[Citruscide]

Hey bro... good to see ya.

First of all, I would like to see more of a break down of your sets.

10 sets on chest wouldn't necessiarly be "overworking it" -- unless you were doing 10 worksets -- then, yes, it could be.

10 total sets, you can probably get away with...

Say for bench, you do 135, 185 each x 10 -- those are Warmups -- then when you get into the 5 rep range, you can count those as your "work-sets" -- you should have around 5-8 "work" sets in your workout... you may have 12 total sets... but your actual HARD killing sets are much lower.

I can break it down even better like this.

Most of your muscular growth occurs in your Class 2b/c muscle fibers, or your fast twitch fibers -- they are the largest ... they are worked when the weight you lift can only be reached to a 3-5 rep range. When you are doing 8 rep exercises, you are hitting your slower-twitch fibers... much smaller... Class 1/2a fibers... while some muscular growth will occur, it will not be as great as when you go heavy.

Hence the terminology... "go heavy, or go home"

C-ditty

[big gp]

c-ditty it looks sometime like thiiis:

chest:3x6-10, 3x6-10, 2x8-10, 2x8-10
Back:3x6-10, 3x6-10, 2x8-10, 2x8-10, 2x8-10
Shoulders:3x6-10, 2x8-10, 2x8-10, 2x8-10
Traps:4x6-10
Biceps:3x6-10, 3x6-10, 2x8-10, 2x8-10
Triceps:3x6-10, 3x6-10, 2x8-10, 2x8-10
Legs:3x6-10, 3x6-10, 3x8-10, 2x8-10
Calves:3x6-10, 2x8-10

so if i go heavier, what kind of reps should i be hitting?

"go big or go home"
"Only plants grow naturally"- vitor rage

BIG GP

[Citruscide]

Here is an example of say... my leg workout.

Front Squats -- warmup bar

135x10, 185x10, 225x6, 245x4, 245x4 -- I have 3 worksets at the end.

Zercher Squats - warmup bar
135x10, 185x10, 225x5, 245x4, 245x4 -- again.. 3 at the end.

Stiffy Deadlifts
135x10, 225x10, 275x5, 275x5 -- 2 at the end.

Now...I have 7 worksets... but TOTAL sets equal 16.

Say for bench, you could even do a WestSide Speed bench.

For me, my max bench (due to injury) is 330... so I start off on week one doing fast 3 rep benching of 175lbs. I do 3 reps in 2-3 seconds. I then wait 45 seconds, and do another set. I do this for 9 sets... believe me, you will FEEL the burn. the next week I raise to 185, next to 195.. .and then BACK down to 175.

It's a great for the chest.

All in all you wnat ot have 5-8 sets (broken up) for each bodypart of heavy weights... where you are doing 3-5 reps...

Have you heard of the 5x5 training program?

C-ditty

[Blood]

As a change of pace if you have been doing what you are doing and getting bored I always got Great Results from Super Sets let me give you an example. After a thorough warm up:

Shoulders -
Presses 225 for 6-8 (as many as I can)
185 for 6-8 (as many as I can)
135 for 6-8 (as many as I can)

Lateral
Raises 50 lb Dumb bells (as many "" "")
30 lb """ """" "" "" "" ""

* No rest in between. This counts as 1 set
Repeat 4 times.

In other words as soon as you hit failure strip the weight and continue until you hit failure again and again and again. Then go right to the raises. This is very exhausting but I have always had great results doing this kind of workout for all body parts. Plus it speeds up your workout. I like to mix it up and this is a great change.

|--[\\\]>-------- Looks the same as mine, except i do 0 sets of abs and 0 sets of calves, and right now due to my broken ankle, 0 sets of quads!

-bigbadasian aka: slanty-eyed mutha fucka

[NAWLIN]

2 GOOD WARM UPS 3 WORKING SETS

DURING THE SUMMER THE SAME BUT ADD 2 SETS WITH HALF THE WEIGHT TO FAILURE.

SLOW AND STEADY!!

IT'S THE WAY YOU WORK WITH THE WEIGHT , NOT THE AMOUT OF WEIGHT YOU CAN WORK!!