Opinion on my sets

[B0dybuilder]

Hey guys.

For the past year or two i have been using a similar methodology with good gains, im basically doing;

16 sets / bodypart to or beyond failure, mostly in 6-8 / 8-10 rep range.
All natural, good diet, creatine and glutamine.

Recently i have been reading some literature on Dorian Yates and some information on HIT. Do you think i may be over training?

At present it works , but could less sets work better? Any comments appreciated.

Thanks

 

[gymtime]

I think your rep range is fine, but your sets are a bit high for my taste, unless you're on a cycle.

I'll do 12 sets tops for large muscle groups, 6-8 for small. I find if these are done correctly, the extra volume isn't necessary....or even doable for that matter.

 

[halfaclue]

I think your rep range is fine, but your sets are a bit high for my taste, unless you're on a cycle.

I'll do 12 sets tops for large muscle groups, 6-8 for small. I find if these are done correctly, the extra volume isn't necessary....or even doable for that matter.

agreed...unless you have the chemical advantage then you need to look at the break down of your sets per body part.

Body builder..why not post your routine?

 

[B0dybuilder]

Hey guys, thanks for the comments.. here is the routine...

Monday:- Chest
Flat BB Bench 4sets , 6-8
Incline BB Bench 4 sets, 6-8
Incline DB Flys 4 sets, 8-10
Cable X-over 3sets, 10-12

Tuesday: Legs
Squats, 5sets 6-8
Hack Squat, 5sets 8-10
Leg Extensions, 4 sets 8-10, 1set drop
Lying Ham Curl 5sets 8-10 ... im limited with hamstring equipment
Stiff leg dead 5x8-10

Wednessday - off

ThursdayL Shoulders

Stanind BB Press 4x6-8
Lying Front lat raise 3x8-10
Side lat raise 3x8-10
Read dealt raise 3x8-10
Upright row 3x4-6
Shurgs 4x8-10

Friday: Back
Deadlifts 4x6-8
Tbar row 4x6-8
Chins 4x10
Seated Row 4x10-12

Sat: Arms
4x6-8 Hammer Curl
4x6-8 French Press
4x6-8 Preacher Curl
4x8-10 Tricept pushdown
4x8-10 EZ bar Curl
4x8-10 Dips


Man.. even typing it makes me tired!

It may sound strange but the thought of dropping sets seems a little sureal to me!

Thanks again

 

[halfaclue]

Hey guys, thanks for the comments.. here is the routine...

Monday:- Chest
Flat BB Bench 4sets , 6-8
Incline BB Bench 4 sets, 6-8
Incline DB Flys 4 sets, 8-10
Cable X-over 3sets, 10-12

Tuesday: Legs
Squats, 5sets 6-8
Hack Squat, 5sets 8-10
Leg Extensions, 4 sets 8-10, 1set drop
Lying Ham Curl 5sets 8-10 ... im limited with hamstring equipment
Stiff leg dead 5x8-10

Wednessday - off

ThursdayL Shoulders

Stanind BB Press 4x6-8
Lying Front lat raise 3x8-10
Side lat raise 3x8-10
Read dealt raise 3x8-10
Upright row 3x4-6
Shurgs 4x8-10

Friday: Back
Deadlifts 4x6-8
Tbar row 4x6-8
Chins 4x10
Seated Row 4x10-12

Sat: Arms
4x6-8 Hammer Curl
4x6-8 French Press
4x6-8 Preacher Curl
4x8-10 Tricept pushdown
4x8-10 EZ bar Curl
4x8-10 Dips


Man.. even typing it makes me tired!

It may sound strange but the thought of dropping sets seems a little sureal to me!

Thanks again

I think you have a little too much on legs and arm days but nothing over the top.

 

[gymtime]

I think leg day is fine, but still way too much for arms, imo.

 

[Madcow2]

HIT is only a single letter from SHIT. There are few things as agreed upon in the strength and conditioning world as consistenly training to failure being one of the best ways not to grow (or to require a surplus of drugs above what is normally required). There is a very very small minority of people using this methodology at the top levels. Lots of articles have come out about PSU's use of HIT and their plummet on the field, while I think that is a bit unfair as there are other factors I find it supremely ironic that the author of one of the most highly regarded books around is a former Soviet researcher now at PSU, V. Zatsiorsky. Talk to a few unlucky NFL players who came from HIT schools and how comparatively weak they were when they first came to the NFL. Although most alumni won't bash their school (and most strength coaches won't bash another's methodology - everybody needs a job sometimes and there is incentive to win) there is a well known incident of an NFL player being permanently banned from his alma matre's weightroom (I believe it's in one of L. Simmon's articles in PLUSA).

If you want to read and get insight from the best in the world there are some good links and references at the bottom of this post (and that is just the tip of the iceberg but it gets you moving in the right direction).
http://www.elitefitness.com/forum/showpost.php?p=4323293&postcount=3

You will find that almost none of the top athletes in the world nor the coaches who make their living building them up and strengthening them use programs that look anything like most of the stuff you see on the BBing boards.

If you are inclined to read and learn (and you seem to be), there is a whole universe of excellent stuff out there that is easy to apply and will give you very consistent long-term gains regardless of whether you are natural or drugged (even then, you'll gain more off a lower dosage and progress much faster).

 

[6_pak]

Legs= 24 sets
(14 sets of quads and 10 sets of hams) If you have enough energy to go balls to the wall on all of these, then i think its fine, but remember, both squats exercises also work, hams and glutes as well. Why dont you do for legs as you do for arms? Switching bodyparts every exercise. Such as Squats, SLDL, Hacks, Curls, Extensions. The way your leg routine is now, you want be able to hit your hamstrings hard enough due to fatigue.
Arms= 24 sets
Again, if this is really working for you, then keep it up. I know i wouldnt be able to go all out for 24 sets of arms. NO WAY. I dont think its necessary at all. Your doing close to the same # of sets of bis and tris, separately, v/s your larger muscles, Dont think thats very wise, and overtraining seems feasible in this case. But, like i said, if its working for you............. IMO decrease 1 set for each exercise.
The rest of your routine seems fine, I especially like your back and shoulders. Chest, i do a little less volume.

 

[yomama]

Arms on Sat and Chest on monday? Thats not enough rest for your arms.
Try this.
1Chest
2Back
3off
4arms, shoulders
5legs
6off
7off

 

[The Shadow]

I think your rep range is fine, but your sets are a bit high for my taste, unless you're on a cycle.

I'll do 12 sets tops for large muscle groups, 6-8 for small. I find if these are done correctly, the extra volume isn't necessary....or even doable for that matter.

yep

 

[curgeo]

This is taken from Dave Tate's q&a forum:

4/29/2004 - Was strong
--------------------------------------------------------------------------------
62 or Coach X, I am currently a pro football player with the Jags. I have been fortunate to be held over since coaching changes, Coughlin to Del Rio. But I also say this with remorse because my old strength coach, Jerry Palmieri, at least had us lifting free weights. I know he Olympic lifted but right now he's a gem compared to this tool, Mark Asanovich. What can I say to Mr. HIT to let him know I'm getting weak as hell? I don't want to risk my job security but I also want to elevate and preserve my career! This douchebag had us doing burn out's on the True Squat the other day. FUCK, my knees still KILL!! In dire need of help or I need to be traded to you two guys. Everyone raves (especially Lou) about the personalized programs and attention you two provide up there. Word spreads fast, too bad your head guy pounds relentlessly, you'd get more UFAs. Like you say, there is the way things are and the way things ought to be! The problem is I refuse to accept this in my case. Thx ahead of time!
--------------------------------------------------------------------------------

Was strong,

FEEL YOUR PAIN! Actually, I am nominating your S&C coach for the "Dumbass of the Year Award!" The most amazing part is that an old player, Del Rio, hired a HIT guy. I guess I can't be surprised, Matt Millen (a PSU-grad) did the same thing in Detroit. Since you know who we are, follow our workouts or give us a call. We would love to help!

As for the True Squat, any time you move the resistive torque (weight) furthur away form the axis of rotation (knee), stress multiples. The True Squat puts you in a true mechanical disadvantage because there is a very limited ROM experienced at the hip, while the patella must bear the load. In other words, he's stealing YOUR money because he ruining your career!

 

[B0dybuilder]

Thanks for the comments guys, i think im going to drop 1set per excercise, so only 3 ... this is about 12 / muscle group and myabe consolidate one for bi's and another for Tri's to reduce by 4 sets each.

Tip about legs sounds good also, i may alternate Quads and Hams.

Thanks again, i ll try this for a while and let you know how i get on.

 

[JKurz1]

Agreed...this is what I do and am loving it.......

http://www.elitefitness.com/forum/showthread.php?t=361980