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How many sets for each bodypart
- Thread starter dzuljas
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Lift Chief
New member
XBiker said:
Exactly- low volume, high intensity is key...
The_Eviscerator
New member
I do no more than 6 working sets per work-out for any muscle group. Of course I hit every muscle 3 times a week... so I guess 18 sets is a good number.
The_Eviscerator said:
Every muscle 3 times per week?! You can only get away with that while on a cycle..
Even while on, I only do 2 heavy sets per exercise, 2-3 exercises per body part,training every muscle group once a week...that's all it takes for me. Low volume, high intensity is key as Xbiker and Lift Chief said..
i agree no more than 5 sets per bodypart once per week... Doing this you can train 3 days a week balls to the wall and rest and recover and do cardio the rest of the week. I don't get why people do more. Once you switch and learn how to really maximize intensity on every set you will never go back.
MrRTTB
New member
sergio said:
Sorry but is not true. With less sets and reps you will be able to workout the same muscle again. More sets and reps = you will nbeed lots of rest to repair muscles. I've been working out one musclegroup per week for quite a while. I looked at doggcrapp's routine and have been following it since. I train every wokrout with 3 warmup sets, then 3 sets to falure with a rest time between for about half a minute or so. I do not change weights, 3 sets with the same weight. Then I move to shoulders and shoulderpress. My chest has increased a lot even though I didn't think this was possible with only one excersice, I decided to try the routine and I'm so very glad I did. Chest has increased and it seems like my lower part of my chest finally is starting to grow. Also my shoulders look great. I had to change the routine a bit because of the stress on the biceps(doggcrapp suggested to workout back on day 1 then biceps on day 2, then day 3 rest and day 4 back again) so I changed the routine and are now workoing out biceps after back. If I feel tired or sore I add one off day. First 2 weeks I tried the routine I bumped my calories by 300extra per day. This was not enough it seemed because I was sweating like never before and actually lost weight. I therefor bumped calories and are now at +1000calories over my maintenance calorie intake. Food is very important with this routine just because of the fact without enough food your muscles will not repair until it's time again to hit them. If I was on a cutting diet I would go with either 1 day off between each session or workout 2 days then 2 days rest.
I will continue with this program until may and oin march I will step on a cycle and see what this routine will do for me while on.
If you havn't tried the routine, give it a try. Search for "doggcrapp"
MrRTTB
New member
Did you even read his post on the workout? He used a system of Rp(rest paused). Look at my program again and you will se I use his ONE set RP. Sometimes I use 15RP for Chest, that is 8reps + 4reps + 3 reps, you breath 15 deep breaths between each set.
http://www.animalkits.be/phpBB/viewtopic.php?mode=viewtopic&topic=253&forum=1&start=75
http://www.animalkits.be/phpBB/viewtopic.php?mode=viewtopic&topic=253&forum=1&start=75
c3bodybuilding
New member
As others have said intensity is the key. I suggest you go to MikeMentzer.com and buy his last book, High Intensity Training the Mike Mentzer Way. An incredible, eye opening read. Where others give you opinion, or just experience, Mike actually gives you logic and science. It's really refreshing considering all the bs out there.
Last edited:
The_Eviscerator
New member
sergio said:
On cycle or off... it doesn't matter. Actually... it workes out to 3 times in 8 days... so it is a little longer than a week. My first 3 sets are a heavy compound movement... for instance:
DB Bench 3 sets 8-12
Cable Flye's with a deep stretch 3 sets 8-12
If you follow that type of protocol, it is pretty easy to do it 3 times a week.
The_Eviscerator said:
Of course it matters..when on,your recuperative abilities are enhanced by AAS. When you're off,you don't recover as fast.
I cut my training volume post cycle because I know I can't recover as fast and I know I will not get any stronger or bigger.
But I still manage to maintain my gains...
Looking at your routine, seems like you're giving yourself 1 to 2 days rest until you train that bodypart again...not long enough,you're overtrained, if you're training with any kind of intensity.
Mike Mentzer's workout books and routines are some of the worst training I have ever tried.
Mentzer's workouts work for about a month then PLATEAU for those using it.
There are much better training systems out there. Check the training board for a 5x5 program which is a sticky there.
Mentzer's workouts work for about a month then PLATEAU for those using it.
There are much better training systems out there. Check the training board for a 5x5 program which is a sticky there.
SofaGeorge
New member
CytoMel said:
I used to see Mike every day at Gold's. He always looked like shit. Year in and year out - Mike looked like shit.
L
leancuisine
Guest
4-6 sets for each muscle to absolute FAILURE to the point of pain that after the completion of the set the pain remains for 3-5 seconds.
it hurts so bad but feels so good!
MAKE IT HURT OR YOU AINT DOIN SHIT!!!!!!!!!!!!!!
ONLY BITCHES DON'T LIKE PAIN.
it hurts so bad but feels so good!
MAKE IT HURT OR YOU AINT DOIN SHIT!!!!!!!!!!!!!!
ONLY BITCHES DON'T LIKE PAIN.
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