How Many?

Shovel

Shovel

Joined
Jul 26, 2011
Messages
2,763
How many sets/reps do you guys do per body part?
What's your routine look like most of the time?

I'd like to see how we all differ in training...
 
Push day looks like this keeping in mind these are heavy compounds I found lowering to 20 from 30 is a lot less taxing on CNS..
Push day
Incline Bench Press....4 sets for a total of 20 reps
Smith Close Grip Bench Press....4 sets for a total of 20 reps
Squats....2 sets for a total of 15 reps
And Pull day also lowered from 30 to 20
Pull day
Reverse Grip Pulldown....4 sets for a total of 20 reps
Netural Grip Seated Row....4 sets for a total of 20 reps
Deadlift....2 sets for a total of 15 reps
I've recently added some cross overs for 4 sets for a total of 20 reps
This seems to do the trick for me
 
usually 3-6 excercise per bodypart.. 5 sets 12/10/8/12/burnout
 
Same for me DG.

Do you guys feel more volume is needed for the more advanced in order to stress the muscles. Seems to be my theory(as a biker ;)).
 
3-4 sets per bodypart (depends how im feeling)
8-10 reps per set (sometimes less)

I never burnout my muscle after, imo it leads to and or causes over training (unless in contest prep I spose)
 
Shovel said:
Same for me DG.

Do you guys feel more volume is needed for the more advanced in order to stress the muscles. Seems to be my theory(as a biker ;)).
Click to expand...

i find more volume best for avoiding injury.. sets of max weight for me always end up hurting me... usually my last set is a drop set burnout too.. its fun.. only way i can feel a pump...

im also trying to just harden everyhing up right now.. not grow any more.. off season growth was less volume

and GB.. stop BS-ing everyone.. when was your last contest prep!@! ;)
 
I'd said yes more volume needed for advanced but I got to be careful it's so taxing on my CNS and I get burnt real easy, Especially right now after just having the knee replacements.It's been hell to try to get back when I was before. I could slam a 360# bench for 10 before I was hurt, Not even close now!! But I'm giving it hell!
 
3-4 excercises per body part, 3 sets per excercise (2 for deadlift).
12,10,8 for minor movements, 10,8,6 for heavy lifts such as squats, bench, etc.
pyrimiding very lightley each set.
This suits me perfectly...
 
Depending on how I feel. I do a push/pull routine and normally do about 30 sets per workout. Same as on leg day.
 
Being that I trained for strongman shit a lot my reps fall between 3 and 5 but 5-8 sets. Now I have a BB show and my sets are 3-5 and reps are in the 12-20. I even have to lower the weight set 3 to make sure I get those reps. It depends on what you want. What are your goals?
 
dryvrgrl said:
i find more volume best for avoiding injury.. sets of max weight for me always end up hurting me... usually my last set is a drop set burnout too.. its fun.. only way i can feel a pump...

im also trying to just harden everyhing up right now.. not grow any more.. off season growth was less volume

and GB.. stop BS-ing everyone.. when was your last contest prep!@! ;)
Click to expand...

contest prep? not sure what your getting at? or did you think I was trying to say I was in contest prep? if so WTF is your point anyways :squint:
 
dryvrgrl said:
i find more volume best for avoiding injury.. sets of max weight for me always end up hurting me... usually my last set is a drop set burnout too.. its fun.. only way i can feel a pump...

im also trying to just harden everyhing up right now.. not grow any more.. off season growth was less volume

and GB.. stop BS-ing everyone.. when was your last contest prep!@! ;)
Click to expand...

ps: if you cant feel a pump off of 4-6 reps your doing something wrong :tounge2:
 
GYMBRAT said:
ps: if you cant feel a pump off of 4-6 reps your doing something wrong :tounge2:
Click to expand...

Everyone is different. I actually do not feel much of a pump until I get into the higher rep range. I have trained mostly for powerlifting and strongman shit with 2-6 reps. As far as a pump goes, I don't really measure my workouts with that anymore.
 
beast said:
Everyone is different. I actually do not feel much of a pump until I get into the higher rep range. I have trained mostly for powerlifting and strongman shit with 2-6 reps. As far as a pump goes, I don't really measure my workouts with that anymore.
Click to expand...

I agree bro, I was just messin with the DG ;) she seems to have been a BBer for many moons so....
 
I way overtrain most of the time. 4-5 sets per body part. My rep scheme is kind of bizarre as my warm-up sets can go as high as 50 reps. So it can be (50-30)- 12- 10-8-8-6
 
Whoooo GB.. I'd say banning me from every board was MAyBE over reaacting a bit...

The post was you said. You do high reps in contest prep..I made a joke about when your last prep was.. Sorry you took it the wrong way wasn't meaning to offend ya!
 
I look more at the watch ... I go fast heavy .. i wait till i get my breath back then hit the next set ... unless im going super crazy ..but i end up dead by the 16th for chest like dead dead .. or back ... or shouder

arms i go 24 sets
legs 20
 
My system is simple. I'm not going for size more cut and hard. I pick the muscle I'm going to work and do the heaviest movement first to failure. Then all other movements are high rep to I kill it. Only a breather in between each set.

Each muscle group gets about 3 different movements and all sets are to failure.

~R~
 
I do mad cows 5x5 and added a few isolation things for calves and some bi's and tri's. Throw in some 12-15 rep shrugs sometimes.
 
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