is this too much?

[mike12]

this is my weekly workout do u think its too much or ok

MONDAY: Biceps/Back - 18 sets each - 2min break between sets


TUESDAY: Shoulders/Forearms - 18 sets each - 2min break between sets


WEDNESDAY: Legs/Traps - 18 sets each - 2min break between sets


THURSDAY: Chest/Triceps - 18 sets each - 2min break between sets


FRIDAY: Biceps/Shoulders - 18 sets each - 2min break between sets


SATURDAY: Off


SUNDAY: Chest/Triceps - 18 sets each - 2min break between sets

thanks for any repsonse

 

[beerdrinker]

There's no way you can do enough weight for 18 sets to make it worth your while. I'd say instead of it being too much, it's probably not enough and you are wasting your time. Sounds like aerobics to me.

Drop the sets, up the weight, and grow.

 

[Kabeetz]

way, way, way, way, way, way, way, way too much.

36 sets a week for biceps, 36 sets a week for triceps, 18 sets a week for forearms, 18 sets for traps...

I really recommend you click on the thread in this forum called training vault sticky and take a look at some of the great programs there. You've definitely got a lot to learn, which is not a bad thing.

If after reading all that you still insist on doing this BB-style split I would suggest that you certainly shouldn't do more than than 9-12 sets for large muscle groups and 6-9 for the smaller muscle groups. And please do not hit those smaller groups in an isolated fashionmultiple times a week no matter what, I beg of you.

 

[JohnRobHolmes]

You need to list the actual motions you are using, and your stats.

My recommendation (since you ask): Put lats on your Monday pulling day (bi/back) as well as deadlifts. get rid of tuesday. Wednesday becomes push day (Chest/Tri) and you can throw in squats for good measure. Repeat monday's routine (back/bi) on Thursday and Wednesday's (chest/tri) routine on Saturday. If working legs 4 times a week becomes a problem then rotate intensity (% of 1rm) each week between squat and DL.

Monday: Push day
tues: Off
Wednesdayull day
Thursday: Push day
friday: Off
Satull day
Sun: off


This is similar to what my current split has evolved to. Im seeing if it is too much. So far so good. Once I get into bigger numbers with squat and DL I will get my squat and deadlift intensities cycled on opposite biweekly periods. This will allow me to increase the poundages faster on both without overreaching or burning up my CNS.

 

[ghettostudmuffin]

There's nothing wrong with hitting the smaller muscle groups 1-2x a week with isolation if it's done after the heavy compounds lifts which should be the primary focus.

Neglecting isolation work can actually hamper gains in both size and strength development.

Granted, that is waaayyyy too much, but there is nothing wrong with training the smaller muscles twice a week if your body can handle it.

If I put all my focus on the big compound lifts I grow all over, but it's not aesthetically pleasing because it's just not enough volume for the smaller muscles to grow in line with the prime movers. Lately I train the smaller muscles (ie. arms and delts every other workout which would equal about twice a week.

Of course I only do about 3-4 hard sets for the bi's and tri's each.

Just my opinion.

 

[Guinness5.0]

... Lately I train the smaller muscles (ie. arms and delts every other workout which would equal about twice a week.

I don't know that I'd consider delts a small muscle group. If I had to guess I would think that the delts are a bigger group than the pecs, though that is just my hipshot opinion...

In regard to the original post:
Don't take this as a personal knock, but you have a lot to learn. What you've listed is something that would normally be impossible to critique, except that you have listed an absurd amount of sets aimed at 'bodyparts', which are absolutely impossible to truly isolate if you use even a small selection of compound movements when you lift.

You gave no indication as to where you are in this endeavor (weight/height/ age/body composition/experience) which makes it impossible to lend useful suggestions, other than to keep reading

 

[stevius]

I love the way people pull random programs out of their ass, then ask for advice without saying anything about their aims ^^^^ No offence meant.

Why 18 sets each? Why not 17 or 15 or 10? And.. EH? Over an HOURS rest!!! Why? There is no magic number, only a specifically and personally geared approach towards achievement of greater stength, endurance, muscle size and other factors. I could tell you what is good for me: 50-75 repetitions broken up over an arbitrary 7 day span (depending on how I feel, and barring important warm-ups>>> the total reps lumps together body parts working in unison, so it's not 50-75 for the whole body). THAT '50-75' takes into consideration the *crossover* So I could do say... 30 chins & 25 rows for back per week BUT if , for example, I have a weakness in the rear delts then I could throw in some daft isolation work. Considering that I'm throwing in Deads, Squats Cleans & Glut, Ham raises... that's a lot of work for my lower back. Then I know how much rest to take and what to prioritize.

I choose this amount of work because I'm efficient and can put a lot of force into the bar. For beginners this might not work so good, but training efficiency is definitely something to consider and has something to do with nerve bundles (but don't quote me on that)

Squats & Deads twice a week. Standing military, Chins, calves and abs together is a good one for me, because it gives my lower back a bit of a rest. One day for benching and rows, although I like to throw them in during or after deadlifts. The rest I'm not saying because I do stuff that only 1 out of 10 cats will pick up on.

All the best...