How many sets for each bodypart do you guys think is the best amount for muscle growth?
Bis - 7-8
Shoulders - 10
Legs and Calfs - 16-20
Chest - 10-12
Tris - 8-10
Just wondering what everyone else thinks
People do different splits...Originally Posted by Shoota
What's your routine look like now? Maybe if you post that people can give u a better idea & help ya out...
legs 16-20? i would say 8-10 depending on movement......there is no "right" answer to your question, i use a combination of low and high rep movements with compound and iso's.......
Either way any combination will work...
The main point I think is "feel a burn" you need the right contraction wether you're going heavy or light, guess the main thing is to just get that burn... Or he can stick to the age ole rule or 3-4 sets of 8-10 reps that'll work with just about anything....
My current routine is the following .. let me know if you think it is too much volume in any areas or if anything can be changed:
Back & Biceps - Monday
Deadlifts - 3 Sets
DB Row - 3 Sets
Wide Grip Pulldowns - 3 Sets
Incline DB Curls - 3 Sets
Chin Ups - 2 Sets
Preacher Curls - 2 Sets
Shoulders - Tuesday
Seated DB Press - 3 Sets
DB Side Raises - 3 Sets
Face Pulls - 3 Sets
Shrugs - 4 Sets (2 BB, 2 DB)
Legs - Thursday
Squat - 4 Sets
Front Squat - 3 Sets
Stiff Leg Deadlifts - 3 Sets
Calf Press - 4 Sets
Chest & Triceps - Friday
Incline DB Press - 3 Sets
Decline BB Press - 3 Sets
DB Flyes - 3 Sets
Close Grip Bench - 3 Sets
Overhead DB Extension - 3 Sets
V-Bar Pushdowns - 2 Sets
i had great success with a basic 5x5
Guess it doesn't look bad, but I would stick with 8-10 reps...Originally Posted by Shoota
I'm curious l, I never tried 5x5...Originally Posted by hvactech
What did u get from it? Gains? How long were u on it?
I've been asking this on your personal experience what gives u better gains? Heavy or volume?Originally Posted by hvactech
& Shotta, I'm not stealing your thread, just hope by the convos and questions/answers if could provide us all some insight...
Yeah thats fine i like reading the responses to other questions as well .. Every bit of information helps
Compound chest work (presses, dips) = compound horizontal rowing
Isolation chest work = rear deltoid work
Shoulders = pull ups/downs
Triceps:biceps ratio = 3:2
Scapula elevation (shrugs) = scapula depression
6-8 sets of external shoulder rotations per week
The lower body is a little more tricky....but I suggest
Hamstring/glute:Quad ratio = 2:1
Spinal flexion:glute ratio = 1:1
Spinal flexion:spinal extension ratio = 1:1
Thanks for the reply zir .. What would you consider over training though? For example im an ectomorph and i do about 9 sets for biceps.. Would that be too much? If i lowered the amount of sets would i get better results?
Its all relative and individualized. The biceps are a small muscle and probably don't require more than 3-6 sets per week if the back musculature is being trained correctly.
Alright cool.. Something like:
Deadlifts 3 sets
Db rows 3 sets
Wide grip pulldowns 3 sets
Tbar rows 2 sets
Would that be a good back workout each week as long as it is performed with good form and intensity?
That means you should only be doing 5 total sets of chest work and 3 sets for delts.