How many sets do you hit per body part?
07-25-2007 11:52 AM
How many sets do you hit per body part?
I'm curious. Everyone's different. For some, training each body part in 12 + sets is majorly overtraining, for others it's just enough.
Assuming that each body part is worked thouroughly only once per week, what's generally your target set range? What would you consider overtraining?
07-25-2007 12:39 PM
when I did a body-part split I'd do 12 to 15 sets per group, however I never did any direct training for arms. I only performed compound lifts and depending on how I felt I would throw in a few sets of iso's for tri's on chest day and for bi's on back day.
07-29-2007 09:10 PM
20-25 sets for large muscles and 15 or so for smaller muscles. this is serious overtraining for some.
07-30-2007 11:01 AM
With my workout I have core lifts which are lifts I feel most important for my goal so for core I do 5 sets then other I'll do 2 or 3 sets mostly 3. I never thought of going past 5 sets.. might try that this coming month when I change up my workout.
07-30-2007 02:33 PM
I feel that larger muscles like back deserve about 12 sets whereas i would only do up to 9 on bis or tris
07-31-2007 09:39 AM
Depends, if it is on back day then my bi's only would get 6 total sets, and if i deaded that day, then my bis would probably get a good 5 sets...
If it was a day where i didnt get a chance to work bis and just worked them on another day, they'd get a solid 8-9 sets, reps depended on bulk or cut....never above 12reps or below 6 though
example for normal leg day
Squats 5 sets
Leg press 3-4 sets
SLDL 3 sets
Ham Curls 3 sets
Calf - 5 sets
Sometimes i adjust, depending on how i feel. If i eat and not let it settle (15-20mins) then i'll adjust the sets by one less...if i eat and let it settle(45mins) then i'll do exactly whats i typed...
08-20-2007 03:14 AM
well i wish i could revote as i read it incorrectly, usually do 5 exercises and 3 or 4 sets per exercise per body part.... so my vote would have to be for 15+
08-26-2007 10:37 AM
1-2 "working" sets per exercise
1-3 exercises per muscle group (some exercises "hit" more than one group, and some groups can handle more work than others)
09-03-2007 03:29 PM
I usually end up going to about 24 sets for most bodyparts. I follow Vince Gironda's 8x8 (8 sets of 8 reps) and usually rest 45 seconds in between sets. Its what ive found out blows me up the fastest and. I don't do this for legs however. 8x8 on squats would probably kill me...
09-08-2007 02:41 PM
CHEST - 11-12 sets
BACK - 4 sets lower back, 9-11 for lats
SHOULDERS - 9 sets for delts, 3 for traps (directly)
ARMS - 8-10 for bis, 9-11 for tri's
LEGS - 13-15 sets
09-08-2007 02:49 PM
normally 12, back and legs get more like 20
09-08-2007 09:06 PM
Too many. I'm doing GVT right now
09-09-2007 10:43 AM
1-2 - Using H.I.T. on the same machines and some newly modified HIT machines the way Arthur Jones intended and like Viator etc etc.
09-09-2007 09:48 PM
i kill legs and as a result have killer legs. i stopped killing the bi's and as a result need to regain my killer bi's. for my major compounds, usually i like to do 6 sets of squats (mostly front squats), 6 DL's (regular stance), and 6-8 flat bb bench.
i recently put my ego aside and stopped maxing out so much. when i keep the reps between 6 and 12 i make much better progress. sometimes though on the bench i still have to show off a little...
09-17-2007 01:56 PM
Asking how many sets one does reveals very little. If someones training 5x5 method then doing 20 sets for a muscle is not uncommon because the total reps done is 100. The same as someone doing high rep low weight training, then one could say they only do 5 sets. But at 20 reps a set the total reps still = 100
With HIT training the reps are extremely long so you could argue one HIT rep = 5 normal reps, is the effectiveness the same? who knows.
09-17-2007 02:52 PM
no the effectivness is not the same. With a long hit rep you keep constant muscular tension rather then "throwing" the weight and shifting the weight to your joints. HIT= constant muscular tension=Deeper inroad!
09-17-2007 03:05 PM
hence the "who knows"
Originally Posted by HITscientist
09-17-2007 03:42 PM
time under tension, and intensity are what count.... the number of reps really are more a question of how fast the count is per exersize, and then the weight is based on surviving it
10-14-2007 04:16 PM
This works for me, and it's what I do, while keeping TUT high.
Originally Posted by Seth1013
For things like clean + press & most chest workouts, I like to have an explosive up, lock it and hold, then let it down slow. I do sort of the opposite for flies, slow contraction, but still locking the contraction and holding before letting it back down. Made a huge difference for me this way.
11-02-2007 03:04 AM
You don't have a low enough options. Occasionally I'll do 4 sets per body part, but its usually 2-3.
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