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Someone told me 3-4 exercises per body part is good. I want to do around 5-8. How will affect my gains etc..?Whats correct?
How many exercises per body part?
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absolute hardgainer
New member
18 sets for 10 reps is plenty. As a beginner you may want to force your body to get used to a heavy workload and do a few more sets.
Otherwise 12-15 sets is fine per bodypart.
Make sure you don't spend more than 90 minutes at a time doing heavy lifting, unless you are on AS or have an extremely responsive bodytype. 60 minutes ought to be enough, if you can still lift heavy after 90 minutes then you probably didn't train hard enough.
hardgainer (yeah)
Otherwise 12-15 sets is fine per bodypart.
Make sure you don't spend more than 90 minutes at a time doing heavy lifting, unless you are on AS or have an extremely responsive bodytype. 60 minutes ought to be enough, if you can still lift heavy after 90 minutes then you probably didn't train hard enough.
hardgainer (yeah)
15yroldinNY
New member
Thanks for the responses. I do 3 sets of 10 reps for each exercise.
Yeah, I agree. For a 15 yr old 15 sets of 10 is plenty. Plenty for overtraining, possible injury, and halting all body building progress. I posted some info on this thread: muscle fibers by USAF OKIEONE. Before doing a high volume workout, read my posts in that thread. Also, remember to check your sources. Before accepting advice, read some of that person's other posts and ?'s to determine if they know what they are talking about.
35andfeel19
New member
It absolutely PISSES me off when someone answers a legitimate question with BULLSHIT information.
18 sets of 10 reps. What is that, 6 exercises for 3 sets of 10 PER BODYPART for a BEGINNER? A15 YEAR OLD BEGINNER?
Good Advice einstein1, It's a damn shame that we have to go through measures like that because of a very few DAMN IDIOTS on this board.
15yroldinNY,
Stick with the 3 sets of ten. Do 2 or maybe three excercises per bodypart. Say, 2 for smaller muscle groups and three for larger. Pay close attention to your form, even if you have to go with lower weights. Set up a routine and stick to it for at least two months. Pay attention to what works and change what doesn't. Either increase reps or increase weight EVERY workout. Don't over do specific body parts ie Biceps. You don't want to end up as one of those guys with huge arms and NO shoulders, chest or legs.
At your age you could problably go with working each muscle group twice a week. Say a 3 day routine twice a week. If you don't see the gains or you stop gaining move to a 4 or 5 day routine and work each muscle group once a week. Get plenty of rest. Muscle development and growth occurs OUTSIDE the gym.
Pay attention to your diet. Focus on getting at least 1 gram of protein per pound of body weight, preferrably 1.5 grams per pound of body weigth.
Don't waste money on supplements other than protein powders. Your body is nearing it's peak test production and you shouldn't have any trouble making gains in both strength and size.
MOST OF ALL, Be patient and Disciplined. Give each Muscle group AT LEAST 48 hours of rest. If you try to rush it you loose.
Good Luck
18 sets of 10 reps. What is that, 6 exercises for 3 sets of 10 PER BODYPART for a BEGINNER? A15 YEAR OLD BEGINNER?
Good Advice einstein1, It's a damn shame that we have to go through measures like that because of a very few DAMN IDIOTS on this board.
15yroldinNY,
Stick with the 3 sets of ten. Do 2 or maybe three excercises per bodypart. Say, 2 for smaller muscle groups and three for larger. Pay close attention to your form, even if you have to go with lower weights. Set up a routine and stick to it for at least two months. Pay attention to what works and change what doesn't. Either increase reps or increase weight EVERY workout. Don't over do specific body parts ie Biceps. You don't want to end up as one of those guys with huge arms and NO shoulders, chest or legs.
At your age you could problably go with working each muscle group twice a week. Say a 3 day routine twice a week. If you don't see the gains or you stop gaining move to a 4 or 5 day routine and work each muscle group once a week. Get plenty of rest. Muscle development and growth occurs OUTSIDE the gym.
Pay attention to your diet. Focus on getting at least 1 gram of protein per pound of body weight, preferrably 1.5 grams per pound of body weigth.
Don't waste money on supplements other than protein powders. Your body is nearing it's peak test production and you shouldn't have any trouble making gains in both strength and size.
MOST OF ALL, Be patient and Disciplined. Give each Muscle group AT LEAST 48 hours of rest. If you try to rush it you loose.
Good Luck
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don't do ten reps just because your supposed to do 10 reps. do it because that's the most you could possibly do. try and do 12 reps and fail at 9-10 thats more productive. and IMHO you only need 3 exercises per muscle and 2 working sets per exercise. Beginner or not.
btw: chill out 39and-is-39-no-matter-how-you-feel
btw: chill out 39and-is-39-no-matter-how-you-feel
35andfeel19
New member
No need to be insulting Valdez!!
absolute hardgainer
New member
35andfeel19:
I guess I could have been clearer with my adivce:
15yroldinNY wants to do 5-8 exercises per bodypart, I advised him that doing 6 exercises at 3 sets for 10 reps (=18 sets of 10reps) is plenty.
It is plenty, indeed. When initially starting training people don't always lift very heavy in order to first learn correct form, etc. Doing that many sets/reps on one bodypart is perfectly all right when they are only working that one bodypart per day.
Otherwise I advised that 12-15 sets (=4 or 5 exercises for 3 sets) is fine per bodypart.
All this is assuming he works each bodypart once per week, and does one bodypart each day. Which I guess I should have made clear.
Now, if my adivce stil PISSES you off I suggest YOU ignore it. But don't call it BULLSHIT, because I know what I am talking about.
Apart from that I can't fault your advice as in keeping to strict form, diet/supplements etc.
But if you have a different opinion to mine, then just say so. No need to call mine BULLSHIT, it makes you look like 35andact12.
Sorry, if I am being a little harsh. We may just learn to disagree, RESPECTFULLY.
hradgainer (there)
I guess I could have been clearer with my adivce:
15yroldinNY wants to do 5-8 exercises per bodypart, I advised him that doing 6 exercises at 3 sets for 10 reps (=18 sets of 10reps) is plenty.
It is plenty, indeed. When initially starting training people don't always lift very heavy in order to first learn correct form, etc. Doing that many sets/reps on one bodypart is perfectly all right when they are only working that one bodypart per day.
Otherwise I advised that 12-15 sets (=4 or 5 exercises for 3 sets) is fine per bodypart.
All this is assuming he works each bodypart once per week, and does one bodypart each day. Which I guess I should have made clear.
Now, if my adivce stil PISSES you off I suggest YOU ignore it. But don't call it BULLSHIT, because I know what I am talking about.
Apart from that I can't fault your advice as in keeping to strict form, diet/supplements etc.
But if you have a different opinion to mine, then just say so. No need to call mine BULLSHIT, it makes you look like 35andact12.
Sorry, if I am being a little harsh. We may just learn to disagree, RESPECTFULLY.
hradgainer (there)
35andfeel19
New member
Hardgainer,
I guess I miss understood WHAT it was you were saying.
The way I understood it was you were telling this kid to do 5 or six exercises per body part ie Chest or shoulders or arms, although this would work for a leg routine.
I would take that as something like 3 sets of Incline Benches, 3 sets on flat, 3 sets of declines, 3 sets of flys and 3 sets each of two other exercises. That sounded like it would result in a serious case of overtraining or possibly even injury.
As a father of a 16 and 15 year old I guess I got a little upset by what, I thought, was poor and irresponsible advice. I've picked up allot of good advice on this site but I have had to weed through a bit of "Bullshit" myself.
This Kid is looking for advice. I got the impression that you weren't being entirely responsible in providing same.
I've seen it on this board before and so have you.
I guess I overreacted, I'm Sorry. I don't think you were being "a little harsh". I think I was more than a little cutthroat in my reaction. Now I'm dinning on a nice fat crow.
Read through the thread again. Maybe you can see how I came to that conclusion.
Valdez,
I don't know where you came to the conclusion that I was a hypocrite. Maybe you would like to clear that up for me and if you feel that I lied about something maybe you could point that out to me as well.
either way,
PEACE
I guess I miss understood WHAT it was you were saying.
The way I understood it was you were telling this kid to do 5 or six exercises per body part ie Chest or shoulders or arms, although this would work for a leg routine.
I would take that as something like 3 sets of Incline Benches, 3 sets on flat, 3 sets of declines, 3 sets of flys and 3 sets each of two other exercises. That sounded like it would result in a serious case of overtraining or possibly even injury.
As a father of a 16 and 15 year old I guess I got a little upset by what, I thought, was poor and irresponsible advice. I've picked up allot of good advice on this site but I have had to weed through a bit of "Bullshit" myself.
This Kid is looking for advice. I got the impression that you weren't being entirely responsible in providing same.
I've seen it on this board before and so have you.
I guess I overreacted, I'm Sorry. I don't think you were being "a little harsh". I think I was more than a little cutthroat in my reaction. Now I'm dinning on a nice fat crow.
Read through the thread again. Maybe you can see how I came to that conclusion.
Valdez,
I don't know where you came to the conclusion that I was a hypocrite. Maybe you would like to clear that up for me and if you feel that I lied about something maybe you could point that out to me as well.
either way,
PEACE
absolute hardgainer
New member
35andfeel19:
No problem bro, not worrying about it no more.
Anyways, you are right that we should not give poor and irresponsible advice to anyone and certainly not to 15 year old board members.
As for 15yroldinNY: You got a fair amount of advice for your question already here, well done. Don't forget that not all advice is always correct and always do a search for your questions.
hardgainer (chilling)
No problem bro, not worrying about it no more.
Anyways, you are right that we should not give poor and irresponsible advice to anyone and certainly not to 15 year old board members.
As for 15yroldinNY: You got a fair amount of advice for your question already here, well done. Don't forget that not all advice is always correct and always do a search for your questions.
hardgainer (chilling)
Chest: 12 - 15 sets (~ 4 exercises)
Biceps: 8 sets
Triceps: 8 sets
Back: 12 sets
Legs: 12 - 15 sets
Shoulders: 16 sets
Most people will probably disagree with shoulders, but your deltoids are a very complicated muscle group that should be worked very hard from many angles to ensure productive growth.
Biceps: 8 sets
Triceps: 8 sets
Back: 12 sets
Legs: 12 - 15 sets
Shoulders: 16 sets
Most people will probably disagree with shoulders, but your deltoids are a very complicated muscle group that should be worked very hard from many angles to ensure productive growth.
Too many sets guys.
No more than 6 sets in total for large body parts e.g. Chest, back, legs.
No more than 4 for small e.g. biceps, shoulders, triceps etc...
I would personally suggest lowering reps to between 4-8 so you can lift heavier. Rememeber strength = size [if diet is sorted]. But on the day, if you can squeeze out extra reps then do so.
Rememeber, all sets to failure.
No more than 6 sets in total for large body parts e.g. Chest, back, legs.
No more than 4 for small e.g. biceps, shoulders, triceps etc...
I would personally suggest lowering reps to between 4-8 so you can lift heavier. Rememeber strength = size [if diet is sorted]. But on the day, if you can squeeze out extra reps then do so.
Rememeber, all sets to failure.
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