Experts, please help. How many sets are these?

[LoneTree]

This is my usual routine:
Start two notches below 'real weight', for warm up (10-12 reps).
Increase weight one notch up, usually 8 (sometimes 10) reps.
Increase weight one notch up, to 'real' weight: 6-8 reps.
Same weight, usually 6 reps.
Same weight, usually 4-6 reps,
Extra set: Increase weight one notch up, try 1-3 reps (as many as I can do).

This routine works for me (I have been going up on weights).

I count it as 3 sets. What do you think?
How many sets do you think I actually do?
I want to use my full potential but don't want to overtrain.

 

[future]

Dude I dont even know what you are training.

It does look like 6 sets. Please explain more.

 

[Protobuilder]

I don't think you understand "overtraining." Take a look at the Training Vault sticky. Go to madcow's Geocities site from there and read what he has to say about overtraining.

 

[Cynical Simian]

I don't think you understand "training." Take a look at the Training Vault sticky. Go to madcow's Geocities site...

+1

 

[LoneTree]

I have read all that stuff. Some of that stuff is really, really old and out dated.
The question was more for some general opinion than any concrete infomation.
I have done extensive research, including all the latest academic articles, and exercise physiology.

I have just a few observations:
I have used various methods, including some times doing super sets.
I finally settled on the above routine.
If the weight I can lift is continuously going up, and I am bulkihng, then I am doing something right.
By all definitions, a set is till about failure.
From this workout, my upper body/short muscles recover in 3-4 days. Large muscles recover in about 5 days. That is generally in line with expectations. If Iam not sore after this time, I consider myself to have recovered.
There is a book that have Arnold Schwarznegar's name on the cover; obviously he has not written it. I have found many useful things in it.
Althoug that book claims that short muscles like biceps can recover in 48 hours, but the work out it recommends is also much lighter, and done 3 times a week.

 

[future]

Recovery is relative to genetics, diet and rest. No guarantees.

 

[Protobuilder]

I have done extensive research, including all the latest academic articles, and exercise physiology.

But can't figure out how to count sets? Maybe spend a little less time w/ the books and a little more time moving iron.

 

[Cynical Simian]

I have read all that stuff. Some of that stuff is really, really old and out dated.

Good point. It's a little-known fact that human physiology completely changed circa 1994 and stopped responding to basic barbell movements and progressive resistance.

 

[silver_shadow]

the training vault is outdated?! and you read some book with arnie's name on the cover but you don't think he wrote it - so that's fashionable now?

so if you say you're making gains on that, then carry on - you don't need to change anything.

 

[Protobuilder]

"Latest research reveals 5 sets more than 4, and 4 sets are more than 3, unless you're using German Volume Training or practicing competitive ice dancing."

 

[NJL52]

Good point. It's a little-known fact that human physiology completely changed circa 1994 and stopped responding to basic barbell movements and progressive resistance.