Sets per muscle group

[EMan]

I'm just wondering what is the ideal volume for each muscle group...

I currently do @ about 8-10reps:

Chest (16 sets)
Back (16 sets)
Legs (16 sets - 8 squats/press, 4 flex/ext, 2 calves)
Shoulders (12-16 sets)

Biceps (8 sets)
Triceps (8 sets)

Abs (6 resistance sets 2 times a week)

[Songsangnim]

Originally posted by EMan
I'm just wondering what is the ideal volume for each muscle group...

I currently do @ about 8-10reps:

Chest (16 sets)
Back (16 sets)
Legs (16 sets - 8 squats/press, 4 flex/ext, 2 calves)
Shoulders (12-16 sets)

Biceps (8 sets)
Triceps (8 sets)

Abs (6 resistance sets 2 times a week)

tuttut


I strongly suggest you check out the WBB workout routines. The above routine contains far too much volume. Even if you were on "gear"

[EMan]

yeah looks like I've been overtraining


I've cut down volume and increased intensity.
Here's my program:

Sun- Rest. Cardio
----------

Mon- Chest, Back
----------

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Fly : 2 x 6-8 reps

Pull Downs : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Tue- Rest. Cardio
----------

Wed- Legs/Abs.
----------

Squats : 2 x 6-8 reps
Leg Press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Abs : 5 x 8-10 reps


Thu- Rest.
----------

Fri - Shoulders/Bi/Tri.
-----------------------
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Side Raises : 2 x 10 reps

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 2 x 6-8 reps

Sat- Rest. Cardio/Basketball
----------

[perfecto]

why is 3 sets with 6-8 reps too much?

[Songsangnim]

Originally posted by perfecto
why is 3 sets with 6-8 reps too much?

It isn't. Who said anything about 3 sets?

[Songsangnim]

Originally posted by EMan
yeah looks like I've been overtraining


I've cut down volume and increased intensity.
Here's my program:

Sun- Rest. Cardio
----------

Mon- Chest, Back
----------

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Fly : 2 x 6-8 reps

Pull Downs : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Tue- Rest. Cardio
----------

Wed- Legs/Abs.
----------

Squats : 2 x 6-8 reps
Leg Press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Abs : 5 x 8-10 reps


Thu- Rest.
----------

Fri - Shoulders/Bi/Tri.
-----------------------
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Side Raises : 2 x 10 reps

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 2 x 6-8 reps

Sat- Rest. Cardio/Basketball
----------

Much better. I wouldn't do SLD's and squats on the same day though. It can be hard on the lower back. Maybe eliminate the SLD's? They are not that necessary, since you are already doing squats and regular deadlifts.

[perfecto]

because ure doing 2 sets per each exercise

[Songsangnim]

Originally posted by perfecto
because ure doing 2 sets per each exercise

First you asked why three sets are too much. Now you are talking about 2. So which is it? Three sets or two sets?

Regardless, he was not doing 2 or 3 sets. He was doing 16 sets for each bodypart. That is too much. Read the FIRST post in this thread again.

[EMan]

yeah sorry for the confusion

I WAS doing 4sets x 4exercises for the big muscle groups and 8 for the small ones and I realized it's way too much.

I THEN posted my revised routine/split which has less volume and more intensity

[El Kelio]

Big muscles ( Chest, back, shoulders, hamstrings, femorals ) : 6-8 sets
Small muscles ( Biceps, triceps, traps, forearms, calves, abs ) : 4-6 sets

Works great for me.

[SWOLE]

It really depends how much training you have done in the past few years and your age. Gear is a whole other subject and I hope you are not on it.
Anyways, the first routine you had was fine... as long as that includes warm up sets and you have been training for I would say 2 years. It would also be good if you trained chest one day, back another day, etc. Maybe a monday through friday routine and weekends off.
Either way, your revised routine looks good. You will get some nice strenght gains from that routine. Hope it works out for you.