How many sets do you for each muscles ? Say bye to Overtraining
03-15-2011 01:33 AM
Running with the Big Boys
i do a three week split based on reps
Originally Posted by Torobestia
week one reps 3 to 6
week two reps 8 to 12
week three reps 15 to 20
This was my exact workout for today
Monday workout (week 2)
1. DB Incline - 1 warm up set, 3 working sets sets reps 8 through 12
2. BB Bench - 4 working sets reps 8 through 12
3. Hammer Strength Machine Incline Press - 3 working sets 8 through 12
4. Incline Flys - 4 sets reps 8 through 12
I dont care about strength because I do not play sports for college. I go for the bodybuilder look so i hit alot of upper chest DURING MY WEEK 2. My power week, i go mostly flat bench stuff. my high rep week i do a mixture of both. i just LOVE high volume.
I take about two to five minutes off between each set. on my high rep week, i do lots of super sets. this is not the case for my week two as well as my heavy week. this may not work for everybody, but it does for me. off this routine i have made the most growth body composition wise and strength.
Mon - chest
Tues - back
Wed - OFF
Thurs - Legs/Shoulders
Friday - Arms
Weekend - OFF
03-15-2011 01:34 AM
i train dc. low vol high int. moderate to high volume kills certain joints
03-15-2011 01:51 AM
yeap ^ Intensity > Volume for sure !! If you are not sweating then you are not working out lol
03-15-2011 10:09 AM
3 sets for traps should be fine.
Originally Posted by Matthersby
Could get away with 2 heavy sets of 5-6 reps on a barbell smith shrug then 1 heavy set of 20 at the end and if your lifting heavy enough that should be felt for a day or 2!
I haven't done shrugs lately but have worked on my lockout on deadlifts and they seem to be doing fine from that.
03-15-2011 10:27 AM
Here's one of what I think are the greatest mistakes made in the bodybuilding/gym enthusiast world.. the grouping of the entire back musculature into ONE.
The typical bodybuilding split divides the anterior primary movers into two (pecs and delts), and dedicates a crazy amount of work to these two muscles. Yet, the primary movers of the upper back (lats/teres and traps/rhomboids) are grouped into one. Which is a major downfall to bodypart division based splits - lack of pulling.
The results from doing such are disgustingly clear, from many angles (pun intended):
Under development of upper back musculature, especially the middle and lower traps
Protracted shoulders and other postural deviations
Imbalance between anterior/posterior delt development
And of course, increased likelyhood of shoulder injuries: impingement, tendonitis of RC tendons and biceps tendon, RC tears, etc.
Here we can see the trapezius is a very large muscle, and underlying it and with similar functions lies the rhomboids. A major function of the trapezuis is retract and depress the shoulder blades. You can see there is much more to the trapezius than just the upper fibers we work with shrugs.
And here you can see the lats and teres major with the arm raised. The function of these two muscles is to adduct (as in a lat pull down) the shoulder, and (mostly just the lats) to extend the shoulder (as in a close grip pull down or dumbbell row). You can also see (while I'm ranting) that there is no upper or lower head of the lats.
And therefore, its suggested to divide the upper back into two distinctive primary movements: horizontal pulling (scapula retraction - traps and rhomboids) and vertical pulling (shoulder extension/addunction - lats and teres major).
03-15-2011 12:04 PM
Running with the Big Boys
not when u take osteosport you may be right, but i have been doing high volume since i started to train about 5 years ago and all of my gym friends do all high volume and we have no problems. now maybe down the road when im older will i have to switch up my routine? sure. but right now my body feels great, i give it plenty of rest and i kick its butt in the gym.
Originally Posted by ambulldog
03-15-2011 03:54 PM
OK, Here is my new split:
1: Chest/triceps (just 4 working sets for tris)
3: Lower/mid back and bis(4 working sets for bis)
Yesterday I tapered down my total sets. Heres how chest/tri day went:
Incline bench 135/185/205/215 @ 10/10/7/5
Slight incline DB press 55/95/85 @ 12/7/8
Dip machine 180/270/290 @ 15/13/11
Close grip decline bench 155/155 @ 12/11
is this enough to stimulate hypertrophy? Every set after the first is to failure. This is roughly 65% of my typical chest/tri day and I am just as sore and was just as pumped. I think Ive been overdoing it for a few years now and Im hoping these shorter workouts yield more gains and help w my energy levels outside of the gym.
03-15-2011 04:00 PM
really this is it here, plus adding in "time under tension".
Originally Posted by RickRock13
If your 1rm on flat bench press is 275, and you do 20 normal sets of 8 with 135, you aren't going to overtrain, just be bored. Add in specific timing, and static pauses to it though, and that might hit overtraining.
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