Okay this is what I do and it's the best to not overtrain for me
Chest 9 - 12max
Back 9 - 12max
I used to do 8 for delts but I thought I could overtrain them
for my body i find all that to work great for me except a couple things
quads grow best at 6 sets(my legs r my genetic strong point)
tri's are huge at 12 sets
delts(front) i do 6 and rear 6
but basically same here
I was actually wrong, I do 6 for quads too.. 3 sets of squats and 3 sets of the machines
But looks like you are overtraining your triceps, have you tried 6 sets for a couple weeks ? maybe you will see better results
maybe i will i dunno, my triceps are way bigger than my bi's so i dont see how i could be, but then again they are a bigger muscle group, i will kick it back a notch and see, cant hurt to try it out
Before you guys go any further, we need to distinguish between systemic over training and local over working.
Over training is a systemic issue - it effects the whole body - while over working is a local issue - it effects that muscle group.
Over training is an altercation of the bodily processes, especially neurohormonal regulation and the immune system. It is marked by symptoms of (in the resistance/anaerobic athlete):
anxiety, depression, insomnia
loss of apetite
loss of strength, speed, power
loss of desire to train
fatigue, weakness, and aches
increased resting heart rate and metabolic rate
The likelyhood of reaching this state from doing sets of bicep curls and tricep extensions is nearly null.
Over working, such as doing too much work for the triceps or calves, is what we are talking about in this thread. Over working is either excess volume or not enough recovery time, and leads to a reduction or standstill in gains in one area. And it is probably marked by weakness or aches localized to that body part, and especially increases the risk of injuries due to over use.
The true state of over training will require anywhere from 1-4 weeks of complete rest to recover from. Its a nasty physiological state.
I apologize for jumpin in to this thread but my recent overtraining thread got almost no responses. I have an issue that doesnt exactly fit into Zir Red's always very thorough and informative posts. Heres the scenario: I personally have used twice the amount of sets that have been discussed in this thread for about 2 years, however I have a 6 day split so I dont see that specific muscle group for a while. I have increased in strength but because of my work schedule and my longer workouts I cannot physically eat enough to gain weight, and trust me the diet part is on point. I am starting to second-guess my routine, its exhausting and I am starting to think unnecesary. I dont have ridiculous aches but I have noticed lethargy and DOMS up to 4 days later. My main concern is weight gain and size, but does anyone think dropping down to just 3 sets for traps or 6 for biceps is too low? Unless I do 1 warm up(doesnt count) I can only do 2 ex. for bis, unless I do just 2 sets per ex. Doesnt seem like enough to my warped, overtrained mind.. Ive already dropped my sets down a bit but not quite this low yet. Anybody with some years think this will help my halted weight gain?????
I don't think there is a magic number of sets to stick to, because it depends on so many factors. Intensity, volume, form, speed, etc. All can change the amount of sets that will give a good workout to the targeted muscle.
I generally on average will do 6-9 sets for small muscle groups like bis and Tris, and do 12-15 sets for larger muscle groups like chest, back, and legs. All that can change depending on how heavy I am going, how many reps i am doing, or doing super sets or drop sets
Recoverbro Elite"This is what we've been working on"
Resistance training 6 days a week is a large load on the CNS, especially if you are training higher volume with failure sets.
It's likely that you are very close to the state of over training (termed over reaching).
I would suggest taking a week (or two) to unload. 3 days of training, 2-3 sets per exercise, 2 exercises for major muscle groups, 1 for minor groups, 10 reps. Use a relative intensity of about 60% (ie: if you can bench press 100 lbs for a 10 rep max, then use 60 lbs).
This will allow you to recover while still maintaining movement patterns (ie: muscle memory).
When you get back, I highly suggest cutting down on the volume. Lifting weights is the stimulus, but recovery is when your muscles actually hypertrophy.
Now, in order to stimulate hypertrophy, the stimulus (training sessions) must over load the muscles. Too much overload and you will not gain. Too little, and there will be no stimulus present. This is why progressive overload is so important in resistance training. Over the course of a period of time (i suggest 6-10 week blocks between unloading weeks) the resistance, sets, or intensity must slowly increase. The rest, however, is outside of the gym.
I suggest an upper/lower body split, training each twice a week.
If you have a lagging body part on the upper body...say deltoids for example train them on your lower body day.
Keep in mind, focus on compound movements. Your biceps are going to get a substantial amount of work with big pulling movements (rows, chins, etc.) that you may not need more than a few sets to overload them. Any more is just wasting energy.
I usually do about 5-7 sets per bodypart per week.
Apparently that is pretty low volume, but it feels plenty to me (intensity) and I've made consistent gains over the years.
For about two years up until this year, I was only doing 4-5 sets per bodypart, but now I'm trying to push it up a bit!
Yeah, I'm not going to lie but 6 sets for triceps seems utterly minimalist to me. I mean, I don't know exactly how your set goes, and maybe you're doing some rest-pause thing and counting it all as one or two sets. But even on a bench day I'd do about 9-12 sets for tris. Also remember that triceps are directly worked with any barbell bench work, though they're less emphasized (not eliminated) the wider your grip is.