Please Scroll Down to See Forums Below I personally never go over 10 sets for any bodypart and usually no more than 6 for smaller bodyparts. It works really well for me but I'm thinking of upping my volume a little bit after I'm fully recovered. I'm also thinking of lowering my rest time in between sets as well.
How many sets per bodypart do you do?
- Thread starter Mike P.T.
- Start date
I have been doing my own version of H.I.T. for about the last year and it has been working well. I typically do 2-6 sets per body part. When I start my next cycle in November I plan on going from a three day split to a 5 with a day for each body part. I then will up my volume to 5-12 per body part. I just feel that I would've grown more last cycle had I done more volume.
psychedout
New member
When I am on cycle I can handle way more volume. I found myself doing 15 sets for chest, 15 for quads, 10 for bis.
Now off cycle I only perform about 2/3 of those amounts, but I still have good workouts.
Lately though I have been considering cutting my volume in half and hitting everything twice a week. We will see though.
Now off cycle I only perform about 2/3 of those amounts, but I still have good workouts.
Lately though I have been considering cutting my volume in half and hitting everything twice a week. We will see though.
Do we really need that much more volume when on? Sure, your body can soak it up but I've found that high volume training made coming off very hard as I'm incubating a whole host of overuse injuries that didnt show up until after the cycle.
when off I do 5x5 on the big 3 and a couple of sets of some other exercise, no more. I might try keeping my training the same next cycle and seeing if that gets me anywhere but its a gamble so I'd like to hear from anyone whos gained from this approach
when off I do 5x5 on the big 3 and a couple of sets of some other exercise, no more. I might try keeping my training the same next cycle and seeing if that gets me anywhere but its a gamble so I'd like to hear from anyone whos gained from this approach
louden_swain
New member
Recently I have changed things. This includes adding more volume, but not training to failure. Here is how my program is broken down:
Sets Per Bodypart:
1. Thighs - 10 sets
2. Hamstrings - 3 sets
3. Back (includes traps) - 12 sets
4. Chest - 7 sets
5. Delts - 7 sets
6. Triceps - 6 sets
7. Biceps - 6 sets
8. Forearms - 6 sets
9. Calves - 6 sets
10. Abs - 3 sets
Sets Per Bodypart:
1. Thighs - 10 sets
2. Hamstrings - 3 sets
3. Back (includes traps) - 12 sets
4. Chest - 7 sets
5. Delts - 7 sets
6. Triceps - 6 sets
7. Biceps - 6 sets
8. Forearms - 6 sets
9. Calves - 6 sets
10. Abs - 3 sets
I did HST with really low volume. I'd do 2 sets for chest, 2 for back, 3 for legs, 2 for shoulders, etc. This is done 3x/week, so that's about 6 sets a week for each bodypart.
That stopped working so well, so I'm upping the volume to 10-12 sets/week, which means 3-4 each day for each bodypart. I'm looking forward to starting that out in a week.
That stopped working so well, so I'm upping the volume to 10-12 sets/week, which means 3-4 each day for each bodypart. I'm looking forward to starting that out in a week.
Lord_Suston
New member
I like a lot of volume
but most of my lifts after the first excercise is for strengthening weaknesses.
Legs-18 shit that is a lot
back-16 fuck that is a lot
chest-12 hmmm, not too bad
delts 13
tris-10
bis 8
traps 4
calves 4
but most of my lifts after the first excercise is for strengthening weaknesses.
Legs-18 shit that is a lot
back-16 fuck that is a lot
chest-12 hmmm, not too bad
delts 13
tris-10
bis 8
traps 4
calves 4
BlkWS6
New member
I do HST and when practical I like to do 2 sets per exercise and atleast two exercises a day for about 12 total sets per bodypart a week. The only exception I have for this is calves, which for me really respond well to a little bit more volume. For these I'm getting in about 18 sets a week (3 sets standing, 3 sets seated x3 a week)
E
eurorides
Guest
louden_swain said:
how many reps are you doing per set?
louden_swain
New member
eurorides said:
10
E
eurorides
Guest
louden_swain you said you dont push to failure, how many more reps do you have (or think you have) left in you. and what are the benifets of not going at it 100%? thanks alot.
louden_swain
New member
eurorides said:
Training like this, I am using in between 65 and 72 percent of my max. . .it really depends on the muscle group and exercise.
As for reps left in me. . I can probably force out an additional 3 or 5 reps. . .depending on the technique I use.
I think that going at 100 percent is great. . .however, there comes a time when your body is begging you to tone it down so it can recover. Sometimes heavy weights and high intensity can be really taxing on the joints. . there comes a time when rest is necessary.
The fact of the matter is that you can still break down muscle tissue not going 100 to 110 percent. Not training at 100 percent decreases required recovery time in my opinion.
Its really hard to say. Body chemistry is difficult to understand.
Sometimes 20 sets for biceps alone. Most to failure. Over 30 sets on back.
D
Debaser
Guest
Louden I would try intensity cycling. Hardgainer magazine and several others have always advocated this approach. You still have a low volume...you start off at about 70% of your max, adding weight quickly each session (5-10 lbs). As you reach your previous maxes, you slow the weight progression, and when you're breaking new ground you use small weight increases (1-2 lbs a shot). When you eventually feel shot, overtrained, unable to add weight, etc...take a week off and begin the cycle again. Great training methodology if you're in it for the long haul (which most of us are).
D
Debaser
Guest
Oh and to answer the original question of the post, I do no more than 4 sets for each bodypart, or even for an entire motion structure.
Example:
Push structure:
Dips 2 x 6
Incline Hammer 1 x 8
Overhead Press 1 x 10
Pulling:
Hammer rows 2 x 8
Hammer pulldown 2 x 8
Legs:
Squats 2 x 5
Stiff-legged deadlifts 2 x 5
Sometimes I'll do 1 x 20 for squats instead.
Example:
Push structure:
Dips 2 x 6
Incline Hammer 1 x 8
Overhead Press 1 x 10
Pulling:
Hammer rows 2 x 8
Hammer pulldown 2 x 8
Legs:
Squats 2 x 5
Stiff-legged deadlifts 2 x 5
Sometimes I'll do 1 x 20 for squats instead.
