How many sets for each bodypart

[dzuljas]

Lets say Im training shoulders and tris. How many sets do you guys normally like to do. I have been doing three sets of 10 on 3 exercises. I feel I should be doing more though. So 9 sets total. Some people say they do 15 sets for bis and tris? Advice appreciated

 

[dzuljas]

18 sets total my bad = 9 sets tris 9 sets shoulders

 

[XBiker]

Low sets, higher weight = more muscle mass.

If you're an endurance person than go higher, but most of us are wanting to build, not tone.

 

[Lift Chief]

Low sets, higher weight = more muscle mass.

If you're an endurance person than go higher, but most of us are wanting to build, not tone.

Exactly- low volume, high intensity is key...

 

[The_Eviscerator]

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.

 

[sergio]

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.

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..

 

[CB38AC]

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]

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..

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"

 

[CB38AC]

your routine is way more than dog crap... he has people do ONE set per body part... overtraining

 

[MrRTTB]

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