Author Topic: movements per body part...opinions  (Read 1596 times)

mademan80

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movements per body part...opinions
« on: February 28, 2009, 04:55:52 PM »
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

mass 04

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Re: movements per body part...opinions
« Reply #1 on: February 28, 2009, 10:07:51 PM »
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)

Get Rowdy

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Re: movements per body part...opinions
« Reply #2 on: February 28, 2009, 11:52:51 PM »
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

benchthis

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Re: movements per body part...opinions
« Reply #3 on: March 01, 2009, 02:37:54 AM »
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 ?

Get Rowdy

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Re: movements per body part...opinions
« Reply #4 on: March 01, 2009, 03:26:48 AM »
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.

leonp1981

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Re: movements per body part...opinions
« Reply #5 on: March 01, 2009, 05:05:19 PM »
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.

mademan80

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Re: movements per body part...opinions
« Reply #6 on: March 01, 2009, 06:12:39 PM »
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

leonp1981

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Re: movements per body part...opinions
« Reply #7 on: March 01, 2009, 06:24:59 PM »
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.

tbombz

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Re: movements per body part...opinions
« Reply #8 on: March 02, 2009, 08:18:01 PM »
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...

elite_lifter

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Re: movements per body part...opinions
« Reply #9 on: March 02, 2009, 08:26:46 PM »
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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mademan80

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Re: movements per body part...opinions
« Reply #10 on: March 03, 2009, 02:30:35 PM »
i agree with ya there tbomz