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Thread: Sets per muscle group

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  1. #1
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    Sets per muscle group

    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)

  2. #2
    Bodybuilding Mythbuster
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    Re: Sets per muscle group

    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"

  3. #3
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    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
    ----------

  4. #4
    Wannabebig Member perfecto's Avatar
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    why is 3 sets with 6-8 reps too much?
    Whenever I see an old lady slip and fall on a wet sidewalk, my first instinct is to laugh. But then I think, what if I was an ant and she fell on me? Then it wouldn't seem quite so funny.

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  5. #5
    Bodybuilding Mythbuster
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    Originally posted by perfecto
    why is 3 sets with 6-8 reps too much?
    It isn't. Who said anything about 3 sets?

  6. #6
    Bodybuilding Mythbuster
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    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.

  7. #7
    Wannabebig Member perfecto's Avatar
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    because ure doing 2 sets per each exercise
    Whenever I see an old lady slip and fall on a wet sidewalk, my first instinct is to laugh. But then I think, what if I was an ant and she fell on me? Then it wouldn't seem quite so funny.

    A good freind will bail you out of jail, a best freind will sit next to you and say "that was fuckin unreal".

    Rehab is for quitters

  8. #8
    Bodybuilding Mythbuster
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    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.
    Last edited by Songsangnim; 02-09-2003 at 07:57 AM.

  9. #9
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    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

  10. #10
    Focus on your goals El Kelio's Avatar
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    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.

  11. #11
    Super Calf Jockey SWOLE's Avatar
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    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.
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