Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: mademan80 on February 28, 2009, 04:55:52 PM
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how many movements/sets do you guys typically do per body part? 6-8 movements is usually good for back and chest and bi's and tri's 3-4 should be enough...and shoulders and traps about 5-6? i hear different things any thoughts welcomed
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I'll probably get crap, but this works for me.
Chest-15
Back-15-17
Shoulders-12-14
Traps-3-4
Biceps-11-12
Triceps-10-12
Quads-14-17
Hamstrings-8-10
Calves-4-6 (2x a week)
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No. of sets from my last workouts.
Chest- haven't trained it in awhile but usually 12 or so.
Back - 14
Shoulders - 22 - included lots of supersets and trisets
Biceps - 9
Triceps - 15-20
Quads- 6
Hamstrings - 5
Calves - 3
Forearms - 8-12
No. of exercises per bodypart in last workouts.
Chest - 1
Back- 3
Shoulders - 5
Biceps - 3
Triceps - 2
Quads - 1
Hamstrings - 1
Calves - 1
Forearms - 2
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No. of sets from my last workouts.
Chest- haven't trained it in awhile but usually 12 or so.
Back - 14
Shoulders - 22 - included lots of supersets and trisets
Biceps - 9
Triceps - 15-20
Quads- 6
Hamstrings - 5
Calves - 3
Forearms - 8-12
No. of exercises per bodypart in last workouts.
Chest - 1
Back- 3
Shoulders - 5
Biceps - 3
Triceps - 2
Quads - 1
Hamstrings - 1
Calves - 1
Forearms - 2
why so much shoulders compared to other bodyparts ? are they lagging ?
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why so much shoulders compared to other bodyparts ? are they lagging ?
No, they're probably my best bodypart along with my back. I just like to train them with high volume, it's going well and I really enjoy training them. If I trained them heavier I'd cut down the no. of sets somewhat.
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At the moment:
Chest: 4 exercises/3 sets
Back: 4 exercises/3 sets
Shoulders: 3 exercises/3 sets
Legs: 1 exercise/8 sets (just squats, I have my reasons!)
Bi's: 2 exercises/3 sets each
Tri's: 2 exercises/3 sets each
Will change next week though.
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At the moment:
Chest: 4 exercises/3 sets
Back: 4 exercises/3 sets
Shoulders: 3 exercises/3 sets
Legs: 1 exercise/8 sets (just squats, I have my reasons!)
Bi's: 2 exercises/3 sets each
Tri's: 2 exercises/3 sets each
Will change next week though.
so you think that 2 movements for bi's and tri's is enough to hit them good? just wondering bro...i've heard 4 is too many just b/c the bicep isnt that big of muscle and you hit it when you work your back and tris when you do chest...and you think 3 is enough for shoulders? let me know that you think
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My shoulders are one of my better parts, so I usually stick to a couple of pressing movements and one head specific movement. It does change though, at the moment I do dumbell presses x 3, upright rows x 3 and standing laterals x 3.
The reason for only 6 sets for bi's/tri's is that I'm a hardgainer and my arms seem to do OK from this kind of volume. I do occasionally do a specific arms day with bi/tri supersets for 3 sets of 3 exercises, but I generally don't give them too much volume. I know if I do too many sets for my bi's especially, they weaken very quickly.
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it depends...different body parts... different rep ranges... different days... if you have done 10 sets and a muscle still feels fresh, then do some more sets... if youve done 4 sets and a muscle feels totally fucked, then stop right there... just cuz somebody says biceps shouldnt be trained with more than a few movements doesnt make that a 100% fact... if youve done 4 movements for biceps and your biceps still feel fresh and youve got energy left? do some more sets for biceps..... go on instinct and listen to your body...
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it depends...different body parts... different rep ranges... different days... if you have done 10 sets and a muscle still feels fresh, then do some more sets... if youve done 4 sets and a muscle feels totally fucked, then stop right there... just cuz somebody says biceps shouldnt be trained with more than a few movements doesnt make that a 100% fact... if youve done 4 movements for biceps and your biceps still feel fresh and youve got energy left? do some more sets for biceps..... go on instinct and listen to your body...
;)
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i agree with ya there tbomz