24 sets .....

[Just2Flex4Ever]

Do you think that 24 - 28 sets is too much for 1 muscle group??
(I have been training about 20 sets per muscle group).. Or do you prefer to split 24 - 28 sets between two muscle groups?

 

[Legion Kreinak2]

Way too much volume there buddy.
Try one or two sets.

 

[IronLion]

The most I ever do is like 7-8 and that would be a high volume workout.

 

[Atomic Punk]

If you are training once per week, depending on your intensity per set, you should try to stay around 8-10 sets per bodypart. If you train like Yates does, then 8 will suffice. If your level of intensity is that of most though, 10. Try to put as many exersises into that ten sets as you can to hit all angles. For instance, my Chest workout today went like yeah..

Bench: #135 x 10, #225 x 5, #315 x 2, #345 x 4.

Incline: #135 x 10, #225 x 10.

Dips: 2 Sets of 15 done slowly. No weight belt at my gym for weighted dips, so I do them this way.

Dumbell Flies: #40's x 10. #60's x 10.

Then I did Shoulders. For that group I do more sets(12) as you have 3 heads to hit. 2 exersises @ 2 sets apiece for each head for those.

 

[casualbb]

you should try to stay around 8-10 sets per bodypart. If you train like Yates does, then 8 will suffice. If your level of intensity is that of most though, 10.

Actually one set works. Trust me on that one.

I prefer 2 sets for the big bodyparts and 1 for the smaller. It gets the job done.

 

[Legion Kreinak2]

Do those 1 or 2 sets get the job done being straight sets? Or do you use negatives, drop sets, static holds or some other type of add-on?

 

[c3bodybuilding]

It all depends. If you are making progress, and it works for you, then stick with it. I think too many people forget that they have to find what works best for them, and not just listen to what works best for others. I follow a very simple routine, but that might not do a thing for you. Give it a try, see what happens...

 

[Just2Flex4Ever]

Thanks people.... AnIMaL "Shut the fuck up and TRAIN" !!

 

[Atomic Punk]

Actually one set works. Trust me on that one.

I prefer 2 sets for the big bodyparts and 1 for the smaller. It gets the job done.

I understand what you're saying bro. If the one set is a workset(the set that makes you grow in the first place), then it will suffice. The only reason I do 2 sets per exersise, is because I like that initial warmup set. Which is what each first set in the 2-set groups would be.

 

[louden_swain]

24 to 28 sets?? What are you a pumper?

This is not necessary. . start shifting around heavy weights using a couple of sets. Thats all you need to grow.

 

[Exodus]

8 sets would wear me out........ 20 sets would kill.

X

 

[Atomic Punk]

The dude who started the Thread is basically under the impression that more is better, which in our game is definitely not always the case. I understand the mentaility though, and it is an admirable one. The harder you work, the more payback you will receive, right?! In most cases in life, that is true. Just not in this case is all.

 

[louden_swain]

This is what my workout kind of consists of 1 day :

On Chest & Tricep day :
1. Flat bench DB press = 4 sets (30sec rest between sets)
2. Incline DB press = 4 sets (30sec rest between sets)
3. Incline DB flies = 4 sets (30sec rest between sets)
4. Cable flies (chest level) = 4 sets (30sec rest between sets)

Triceps:
1. Dips (between 2 benches) = 3 sets (30sec rest between sets)
2. One arrm cable pulldowns = 4 sets (30sec rest between sets)
3. Wide grip pushdowns = 4 sets (30sec rest between sets)
4. Cable overhead extensions = 4 sets (30sec rest between sets)

I dont think this is tooo much...

You use more chest and tricep work in one training session than I do for 4 weeks!!!

Do you think that your triceps are not receiving enough stress when you work chest? Why the extra volume?

 

[Just2Flex4Ever]

This is what my workout kind of consists of 1 day :

On Chest & Tricep day :
1. Flat bench DB press = 4 sets (30sec rest between sets)
2. Incline DB press = 4 sets (30sec rest between sets)
3. Incline DB flies = 4 sets (30sec rest between sets)
4. Cable flies (chest level) = 4 sets (30sec rest between sets)

Triceps:
1. Dips (between 2 benches) = 3 sets (30sec rest between sets)
2. One arrm cable pulldowns = 4 sets (30sec rest between sets)
3. Wide grip pushdowns = 4 sets (30sec rest between sets)
4. Cable overhead extensions = 4 sets (30sec rest between sets)

I dont think this is tooo much...

 

[Just2Flex4Ever]

Well then if you beleive can you help me out??

 

[Atomic Punk]

This is what my workout kind of consists of 1 day :

On Chest & Tricep day :
1. Flat bench DB press = 4 sets (30sec rest between sets)-Cut to 2 sets. 1 Warmup, 1 heavy.

2. Incline DB press = 4 sets (30sec rest between sets)--Cut to 2 sets. 1 Warmup, 1 heavy. Wait at least 2 minutes between sets.

3. Incline DB flies = 4 sets(30sec rest between sets)--You already did Inclines. Lose these. Do 2 sets of Dips. 1 warmup, 1 heavy.

That's SIX sets. Now do 2 of Cross-Bench Pullovers w/ Dbells. Same theory as before.

4. Cable flies (chest level) = 4 sets (30sec rest between sets)--Cut to 2 sets of 15.-----------10 sets total.

Triceps:
1. Dips (between 2 benches) = 3 sets (30sec rest between sets)
2. One arrm cable pulldowns = 4 sets (30sec rest between sets)
3. Wide grip pushdowns = 4 sets (30sec rest between sets)
4. Cable overhead extensions = 4 sets (30sec rest between sets)

I dont think this is tooo much...

 

[Atomic Punk]

Here is an example Tri workout.

Close-Grip Bench:
1 Warmup set of #135.
1 Set of 7-8 w/ #295.

Seated Overhead Tricep Extension(CurlBar):
1 Warmup Set
1 Workset

Decline Dbell Skullcrushers:
1"
1"

Reverse-Grip Pushdown;: 2 Sets of 15.

One-Arm Rope Pushdown: Same

10 SETS

 

[Just2Flex4Ever]

Thanks!! Anymore suggestions would be great!

 

[Exodus]

yesterday after doing speed bench and speed overhead press.
i did 4 sets of 6 reps for elbow out ext. followed by 3 sets of 15 reps of rev grip press downs.

X

 

[Just2Flex4Ever]

Tru Thanks... Anything else?

 

[JollyRogers]

This is my workout for chest, and look at how many sets I do


Flat to Incline: week 1

Flat

warm-up
2 45's 2 25's x 8 reps

225 x 4

275 x 1

315 x 3-4

330 x 1

345 x 1

Incline

225 x 5

235 x 5

245 x 2-3

225 x 5-6

DB flat 2x8-10
----------------------------------------------------------------------------------


Incline to Flat: week 2

Incline

Warm-up
2 45's 2 25's x 8

225 x 5

235 x 5

245 x 3-4

235 x 3-4-5

225 x 5-6

Flat

225 x 8

275 x 4

315 x 4-5

315 x 1-2

275 x 4-5-6

DB Incline 2x8-10