The perfrect workout?

[tommboy]

Is there a perfect amount of sets per body part or some specific studies that show how many sets per body part is the right amount? Lately I have been trying to figure it out on my own by trying new things.... Tons of sets (arnold workouts) and stuff like that. Are there atleast basic guidlines that can be follow as how much u should be workin ur muscles and how often while on and even while off.

Also what is the best things to do to get up lagging BP my left arm/ shoulder is a deascent amount smaller then my right (noticable) how can I get it it on par with my right? workout more often with the left one?

 

[OMEGA]

yes:

1) hit each body part at least once every 3-5 days

2) do one power exericise fro each key body part ie.

squats for legs, deadlifts for back, and bench for Chest

the follow with 2 isolation movement at a higher rep range to encourage hyper trophy

 

[tommboy]

how many sets per excercise???

yes:

1) hit each body part at least once every 3-5 days

2) do one power exericise fro each key body part ie.

squats for legs, deadlifts for back, and bench for Chest

the follow with 2 isolation movement at a higher rep range to encourage hyper trophy

 

[shamrock11]

I would say no. I mean there are some studies saying this is better and that is better, but each person is very different and the workout they need are very different. I know some people who workout twice a day and are huge. I know some people who only work out three times a wekk and are huge. It just all depends on how your body reacts to a particular work out.

 

[OMEGA]

how many sets per excercise???

for the power exericise

do 5 sets

fist 2 sets just warm up

then last 3 pyramid in wieght each set should be around 5-7 contolled forcefull reps all geared toward the accumulation strength and power

next 2 exercises should be 3- 4 sets

all in the higher rep range 10-15 do engorge the musle with blood ( go for pump) and to develop that muscle through variuos planes.....


for smaller muscle like Biceps, Triceps, and calfs

1 power exercise and one pump one is fine

 

[tommboy]

What about brining up my left side

 

[OMEGA]

do dumbell work as do the same sets and reps for each body part

if you use a barbell you might favor one side over the other

 

[Madcow2]

Dupe post

 

[Madcow2]

There are other factors involved besides the number of sets. You need to know how many reps you are performing, what the intensity level is (% of 1 rep max), and figure this into total volume which is more related to the stimulus you are looking for than any of these factors alone. After all that, an athlete's tolerance for volume is very individual even among lifters at the same level so there is no one size fits all program (although this one has had very broad success accross a broad spectrum of athletes over the last 30 years http://www.elitefitness.com/forum/showthread.php?t=375215 so something to look at).

This is probably the most famous table in use today relating to what you are asking (but I do realize we have no moved very far away from what your original question was because it is kind of invalid anyway).

Prilepin's Table
Intensity / Reps per Set / Optimal Total / Total Range
70% and below / 3-6 / 24 / 18-30
70-80% / 3-6 / 18 / 12-24
80-89% / 2-4 / 15 / 10-20
90% and above /1-2 / 7 / 4-10

<yes this bitch forum software cut out my spacing>

Here's an example of how it can be used and some history (it's also heavily used by Westside Barbell although there is some disagreement on how much the Soviets and Eastern Block countries actually relied on it - some say none at all and some say heavily): http://www.goheavy.com/forums/train/index.cgi/noframes/read/1754

 

[kansasfarmman]

There is no perfect workout. Each person responds to training differently. A workout that may work for a person may not work with another person. Training frequently requires trial and error. Training really is the small part of the equation anyway. It is all about nutrition, supplementation/drugs, rest, and genetics. All training does is break down muscle tissue and force the body to adapt.