Too much

exburner79 · 03-03-2001, 01:28 PM

What are your opinions on how many different exercise you should do for one muscle group? If you do more can it possibly help or harm the total muscle growth? I was just wondering what you all thought.

EarWax · 03-03-2001, 01:43 PM

High volume works for me. I have noticed some mass gains doing a lot of different exercises for a particular body part with 3 sets each of about 10 reps.

For instance--> Back

Pull-Ups
One-Arm DB Bent-Over Row
Deadlifts
Machine Low Back Extension
Machine Seated Rows
T-Bar
Dumbell Shrugs

That's 21 sets which is a lot in most people's opinion. I only work my back once a week.

Large And In Charge · 03-03-2001, 02:08 PM

3 exercises per muscle group works good for me and you should try to pick different exercises that will hit that muscle from different angles.

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If you build it they will come

03-03-2001, 03:45 PM

I pick anywhere from 1-10 exercises when I design my progrmas.

------------------
train smart not hard

Pump_Daddy · 03-04-2001, 06:29 AM

I've found that the Positions of Flexion principle has a lot of positive gains. This has three excersizes per muscle group. The exersizes work "different Positions of Flexion," such as stretch, midrange and contracted. For example if you were to work the quads first, a midrange exercise would be similar to a compound movement like the squat. Then you would do a strecth exercize such as sissy squats. Then for the contracted, you would do leg extensions. I found this to work very well.

------------------
Got Muscle?
Train hard, play fast, go strong.

**Prince** · 03-04-2001, 12:22 PM

Quote:

Originally posted by exburner79:
What are your opinions on how many different exercise you should do for one muscle group? If you do more can it possibly help or harm the total muscle growth? I was just wondering what you all thought.

do you mean in general, or for each work-out?

Each work-out I generally use two exercises for small muscles, such as biceps, and 3-4 exercises for large muscles, such as back and legs.

In general, I think using a large variety is good, but make sure you stick to compound movements. For example, do your basic press for chest every time, but then alter your chest work-out with some dumbbelss, or cables, etc.

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train hard!

MrBlack · 03-04-2001, 12:58 PM

Whith the big musclegroups
chest
back
legs
I always do 4 or 5 different excercices.

With small muscles
Bi
Tri
schoulders
etc
I usually do around 3 different excercices.
With smaller muscles your better off hitting them hard with 3 solid excercices then doeing a whole bunch of nothing.

------------------
EAT TO FUEL THE MACHINE,
DON'T EAT FOR ENTERTAINMENT !!!

OneKikAssWoman · 03-04-2001, 01:38 PM

If I do deads on back day, I do 4 exercises that day, or, I do 5.....
If I do deads and squats on leg day, I do 3 exercises altogether...or, I do 4...
Chest, I do 5....
Arms, 3 or 4...
For me there is no definite answer..it really all depends, for eg., if my back feels up to it the next back workout to do deads or 5 exercises.....but, the above is my general answer......whenever I do chest, I do dips, whenever I do back, I do chin-ups....a couple of weeks ago when I did dips for chest, the next week when I was going to do chest, I didn't do dips....I find some weeks chni-ups and dips wipe me out for the next week.....whcih si fine, and, at least I do those exercises....I don't see any other women doing them at my gym...I think they're the bomb

Charger · 03-04-2001, 10:17 PM

I do high volume, low intensity. Takes more time but I think it works well. 4 to 5 exercises per body part, I work two per work out.

Bench_It · 03-05-2001, 05:09 AM

I was wondering the same thing after my leg workout this weekend. Don't know if I need to change something or increase weights or reps or what...but I don't know if I should have been able to do all that I did...and still walk the next day. Or maybe I've been a slacker for too long...

3 sets of squats x8
3 sets of hack squats x8
3 sets of seated calf raises x12
3 sets of leg press x8...most I've ever tried...and could have done more (550#)
8 sets of standing calf starting at 200# all xfailure, 175,150,125,...25#.
3 sets of leg curl...x15 low weight due to tendon problem
3 more sets of hack squats x12
3 more sets of leg press x8
3 more sets of seated calf x8

Don't know if I just had a good day or what. But I don't want to overtrain and end up hurting something.

------------------
Shut Up and LIFT!!

EarWax · 03-05-2001, 05:17 AM

That sure is a lot. The amount of hack squats you do in addition to all the others would kill me. I don't know how you do it. I bet your legs are strong!

Here are my (non-expert) suggestions:
You know what works for me is to concentrate on the negatives and make sure I get the full range of motion slowly. That makes me tremble. Let's say don't repeat the stuff at the end and increase reps or weight on x8 ones. Also, you might want to add some lunges. This is what I do, and I never want to come back until next week for legs.

Whoops forgot leg extensions which you might do for warm up at a light weight.

------------------
Lift well! But don't forget to put it down afterwards.

[This message has been edited by EarWax (edited 03-05-2001).]

Bench_It · 03-05-2001, 05:24 AM

I do really concentrate on my form now...especially since I wrenched my back last week doing something stupid on squats.

(big dummy)

I like the hack squats because I can go down further in my motion. And I have something to press the small of my back into when I'm lifting.

I haven't tried the lunges...I'll see what it does next time. With the amount that I did, if I stick to that routine, I'm guessing I shouldn't do legs twice a week?

------------------
Shut Up and LIFT!!

Bench_It · 03-05-2001, 09:01 AM

The Tribex 500 may be doing more than I gave it credit for too.

And sorry. Think I need to clear up something. That was and isn't my normal workout. I just couldn't get my muscles to feel tired and burn this weekend. They were ready to go again after about 2 min. so I kept working them. Felt stronger than they ever have too.
------------------
Shut Up and LIFT!!

[This message has been edited by Bench_It (edited 03-05-2001).]

Charger · 03-05-2001, 03:17 PM

I agree with Earwax, Lunges. Killers. If you have anything left after them you didn't go heavy enough. Save them for last also.

Bench_It · 03-06-2001, 04:47 AM

DB or BB lunges? Either one better than the other or just personal preference?

------------------
Shut Up and LIFT!!

Scotty the Body · 03-06-2001, 08:16 AM

I go with 4 or 5 with large muscles and 3 on small.
I've tried high and low and find somewhere in the middle works best for me.

Now and then, I'll go with a high or low volume workout if I'm trying to get past a certian weight I'm haveing trouble with.

Basicly, I think you need to use diffrent programs now and then, keeps the muscles guessing.

Charger · 03-06-2001, 03:51 PM

I really couldn't say, I do DB, preference only. There easier as far as balance but still pack a punch.

soccerstar 67 · 03-07-2001, 01:53 PM

4 diff, and 6 to 12 reps

------------------
a heathly body is a heathly mind

Oldman · 03-15-2001, 05:14 AM

Its NOT about the number of exercises, its about the number of different stress/load angles you can place on a particular muscle or muscle group.

The more the better for fuller and more complete development.

03-03-2001, 01:28 PM	#1
exburner79 Registered User Join Date: Jan 2001 Location: Northampton Ma Posts: 19	Too much BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What are your opinions on how many different exercise you should do for one muscle group? If you do more can it possibly help or harm the total muscle growth? I was just wondering what you all thought.

03-03-2001, 03:45 PM	#4
mac sloan Guest Posts: n/a	I pick anywhere from 1-10 exercises when I design my progrmas. ------------------ train smart not hard
mac sloan Guest Posts: n/a

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03-03-2001, 01:43 PM	#2
EarWax Top Banana Join Date: Jan 2001 Location: ...in a galaxy, far, far, away Posts: 872	High volume works for me. I have noticed some mass gains doing a lot of different exercises for a particular body part with 3 sets each of about 10 reps. For instance--> Back Pull-Ups One-Arm DB Bent-Over Row Deadlifts Machine Low Back Extension Machine Seated Rows T-Bar Dumbell Shrugs That's 21 sets which is a lot in most people's opinion. I only work my back once a week.

03-03-2001, 02:08 PM	#3
Large And In Charge Member Join Date: Nov 2000 Posts: 355	3 exercises per muscle group works good for me and you should try to pick different exercises that will hit that muscle from different angles. ------------------ If you build it they will come

03-04-2001, 06:29 AM	#5
Pump_Daddy Hella Member Join Date: Dec 2000 Location: Baltimore, MD, USA Posts: 69	I've found that the Positions of Flexion principle has a lot of positive gains. This has three excersizes per muscle group. The exersizes work "different Positions of Flexion," such as stretch, midrange and contracted. For example if you were to work the quads first, a midrange exercise would be similar to a compound movement like the squat. Then you would do a strecth exercize such as sissy squats. Then for the contracted, you would do leg extensions. I found this to work very well. ------------------ Got Muscle? Train hard, play fast, go strong.

03-04-2001, 12:58 PM	#7
MrBlack Registered User Join Date: Feb 2001 Location: Brugge, Belgium Posts: 3	Whith the big musclegroups chest back legs I always do 4 or 5 different excercices. With small muscles Bi Tri schoulders etc I usually do around 3 different excercices. With smaller muscles your better off hitting them hard with 3 solid excercices then doeing a whole bunch of nothing. ------------------ EAT TO FUEL THE MACHINE, DON'T EAT FOR ENTERTAINMENT !!!

03-04-2001, 01:38 PM	#8
OneKikAssWoman Registered User Join Date: Dec 2000 Location: Toronto, Canada Posts: 10	If I do deads on back day, I do 4 exercises that day, or, I do 5..... If I do deads and squats on leg day, I do 3 exercises altogether...or, I do 4... Chest, I do 5.... Arms, 3 or 4... For me there is no definite answer..it really all depends, for eg., if my back feels up to it the next back workout to do deads or 5 exercises.....but, the above is my general answer......whenever I do chest, I do dips, whenever I do back, I do chin-ups....a couple of weeks ago when I did dips for chest, the next week when I was going to do chest, I didn't do dips....I find some weeks chni-ups and dips wipe me out for the next week.....whcih si fine, and, at least I do those exercises....I don't see any other women doing them at my gym...I think they're the bomb

03-04-2001, 10:17 PM	#9
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I do high volume, low intensity. Takes more time but I think it works well. 4 to 5 exercises per body part, I work two per work out.

03-05-2001, 05:09 AM	#10
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	I was wondering the same thing after my leg workout this weekend. Don't know if I need to change something or increase weights or reps or what...but I don't know if I should have been able to do all that I did...and still walk the next day. Or maybe I've been a slacker for too long... 3 sets of squats x8 3 sets of hack squats x8 3 sets of seated calf raises x12 3 sets of leg press x8...most I've ever tried...and could have done more (550#) 8 sets of standing calf starting at 200# all xfailure, 175,150,125,...25#. 3 sets of leg curl...x15 low weight due to tendon problem 3 more sets of hack squats x12 3 more sets of leg press x8 3 more sets of seated calf x8 Don't know if I just had a good day or what. But I don't want to overtrain and end up hurting something. ------------------ Shut Up and LIFT!!

03-05-2001, 05:17 AM	#11
EarWax Top Banana Join Date: Jan 2001 Location: ...in a galaxy, far, far, away Posts: 872	That sure is a lot. The amount of hack squats you do in addition to all the others would kill me. I don't know how you do it. I bet your legs are strong! Here are my (non-expert) suggestions: You know what works for me is to concentrate on the negatives and make sure I get the full range of motion slowly. That makes me tremble. Let's say don't repeat the stuff at the end and increase reps or weight on x8 ones. Also, you might want to add some lunges. This is what I do, and I never want to come back until next week for legs. Whoops forgot leg extensions which you might do for warm up at a light weight. ------------------ Lift well! But don't forget to put it down afterwards. [This message has been edited by EarWax (edited 03-05-2001).]

03-05-2001, 05:24 AM	#12
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	I do really concentrate on my form now...especially since I wrenched my back last week doing something stupid on squats. (big dummy) I like the hack squats because I can go down further in my motion. And I have something to press the small of my back into when I'm lifting. I haven't tried the lunges...I'll see what it does next time. With the amount that I did, if I stick to that routine, I'm guessing I shouldn't do legs twice a week? ------------------ Shut Up and LIFT!!

03-05-2001, 09:01 AM	#13
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	The Tribex 500 may be doing more than I gave it credit for too. And sorry. Think I need to clear up something. That was and isn't my normal workout. I just couldn't get my muscles to feel tired and burn this weekend. They were ready to go again after about 2 min. so I kept working them. Felt stronger than they ever have too. ------------------ Shut Up and LIFT!! [This message has been edited by Bench_It (edited 03-05-2001).]

03-05-2001, 03:17 PM	#14
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I agree with Earwax, Lunges. Killers. If you have anything left after them you didn't go heavy enough. Save them for last also.

03-06-2001, 04:47 AM	#15
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	DB or BB lunges? Either one better than the other or just personal preference? ------------------ Shut Up and LIFT!!

03-06-2001, 08:16 AM	#16
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I go with 4 or 5 with large muscles and 3 on small. I've tried high and low and find somewhere in the middle works best for me. Now and then, I'll go with a high or low volume workout if I'm trying to get past a certian weight I'm haveing trouble with. Basicly, I think you need to use diffrent programs now and then, keeps the muscles guessing.

03-06-2001, 03:51 PM	#17
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I really couldn't say, I do DB, preference only. There easier as far as balance but still pack a punch.

03-07-2001, 01:53 PM	#18
soccerstar 67 Registered User Join Date: Jan 2001 Location: wpg Posts: 37	4 diff, and 6 to 12 reps ------------------ a heathly body is a heathly mind

03-15-2001, 05:14 AM	#19
Oldman Registered User Join Date: Jan 2001 Location: Cockeysville, MD, USA Posts: 64	Its NOT about the number of exercises, its about the number of different stress/load angles you can place on a particular muscle or muscle group. The more the better for fuller and more complete development.