Sets per muscle dilemma..

[TerraNoble]

I am cuting right now ans I heard so many opinions about how many set sper muscle, and I want to hear some input from this website which seems to be one of the best!!

For exmaple:chest and biceps day

4x 10 incline
4x10 bench press
4x10 dumbell flys
4x10 close -grip bench press

biceps

4x10 curls
4x10concentration curls
4x10 preacher curls
4x10barbell curls

Any suggestions?
For every group of muscle I do 4(4x10).

 

[110%]

16 sets looks fine for chest, though i would only do 12 sets for small msucle groups such as tricpes and biceps. also you dont need that many mass builders on the biceps, also put them first in your routine. try barbell curls, then alternating dumbell curls, then concentration curls. that has always been my favorite biceps routine.

 

[TerraNoble]

Hi 110%
How many times a week do you work out?

Which one is better ne muscle group per day or 2 muscle group every other day?
Is there suck thing like bulk training and cut training?


Could you post your routine please?

 

[bignate73]

wow, seems like overkill for bi's. i know its an example but i would stick with a basic movement (str bar curls) and then throw in another movement, could be anything for about 2 sets as a finisher.

with your larger muscle groups are you counting any warmup sets for your 4? are you pyramiding or just jumping into working weight? you might do better to stick to 2-3 of those exercises and find a way to rotate the 4th in and one out after about 2 weeks. it will keep you from plateauing, getting bored, and is a means of changing your routine without having to revamp it. 16 sets total seems like alot for even a large muscle groups. at the right intensity you should be able to kill it in half of that.

 

[acuraman]

For biceps I do a total of 9 sets 3 sets x 8 reps for each exercise. Your sounds like way too many sets and reps for bi's. Chest isn't bad it is a much larger muscle and can handle more reps and sets.

 

[TerraNoble]

How many sets per back?

I usually do 16 sets chest,12-16 sets back.

Would be enough 12 sets for biceps and triceps?

What about shouldder ? I do 12 sets!

 

[Edu]

Try 3 exercises for chest.

2 warn-up in the first (with little weight)
1 set of high intensity

1 set of high intensity for the second
and 1 for de third

2 exercises for biceps

2 warn-up in the first (with little weight)
1 set of high intensity

1 set of high intensity for the second.

This one set is a set- to- failure.