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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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06-27-2003, 07:45 AM
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#1 |
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Dreamer
Join Date: Jun 2003
Location: Vermont
Posts: 36
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Set number for building muscle size question
Hi I've been told that for increasing muscle size you should keep your set number at 5 or 6 with 6-12 reps each set. My work outs take foreeeever doing this and I was wondering if this is really necessary or if i'm doing somethign wrong? I'm currently on a 3 times a week full body routine. My main goal is just to build size right now.
thanks j |
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06-27-2003, 07:57 AM
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#2 | |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 18,197
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Re: Set number for building muscle size question
Quote:
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06-27-2003, 08:08 AM
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#3 |
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Dreamer
Join Date: Jun 2003
Location: Vermont
Posts: 36
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3 times
yes that what i'm doing right now. i'm sort of new to this - been doing it a month or so. took a class on it and thats the work out they told me i should do. is that bad?
j |
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06-27-2003, 08:19 AM
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#4 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 18,197
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I think everyone here mostly will tell you to work 1 bodypart per week. (not 3)You are overtraining and you won't grow because you are not letting your body recoup. You grow when you sleep and rest!
4 sets for each bodypart at 8-10 reps will work good. Look into changing your routine! |
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06-27-2003, 08:20 AM
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#5 |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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If you only have the time to workout 3 days per week you would be better off splitting up your bodyparts:
week 1: day 1...chest/back/shoulders/abs day 2...quads/hams/bis/tris/calves day 3...repeat day 1 week 2: day 1...quads/hams/bis/tris/calves day 2...chest/back/shoulders/abs day 3...repeat day 1 This way your workouts will be shorter and more efficient. One week you will hit certain bodyparts twice and others once. The following week it will switch. You do not need to train each part 3 times per week! You shouldn't be in the gym for more than 60-75 minutes or you will not recover and grow.
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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06-27-2003, 04:35 PM
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#6 |
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Dreamer
Join Date: Jun 2003
Location: Vermont
Posts: 36
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thanks
thanks for the valuable information guys! I guess I have been taught the wrong information. Really appreciate the advice you gave me, and I am going to change to the routine you suggested immediately
-james |
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06-27-2003, 04:37 PM
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#7 |
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Dreamer
Join Date: Jun 2003
Location: Vermont
Posts: 36
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also
also forgot to mention but I would have time for doing a 4 day a week work out or more (I guess this is called doing a split or..?) if this would be more beneficial to me, i was just doing the 3 day thing since each time i was there was taking so long. any ideas? thanks!
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06-27-2003, 04:38 PM
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#8 |
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Dreamer
Join Date: Jun 2003
Location: Vermont
Posts: 36
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number of exercises
oh forgot to ask also, how many exercises per muscle group should i be doing each time i work a certain muscle group? i have been doing 1 or 2. thanks
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06-27-2003, 04:56 PM
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#9 |
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IronMagLabs Owner
Administrator
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1 to 2 exercises per muscle group is fine for small muscles like biceps/triceps, for larger muscles like back and legs you may go to 3-4 exercises.
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06-28-2003, 06:38 AM
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#10 |
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"You Can`t Flex Fat"
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All good suggestions but don`t forget your diet.To gain mas you have to eat good food and lots of it.
My Website:
http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi |
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06-28-2003, 03:37 PM
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#11 |
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the forth horseman
Join Date: Jun 2003
Location: oklahoma
Posts: 103
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eat eat eat and when you go to the gym go with the mentallity that you can lift the weight you wanna lift and nothing can stop you cause youre the man ,a good mental state is key to getting what you want
when you cant hear the music in your head phones ,cause the guy next to you is grunting out one more rep and cussing at the weights remember .... that guy is probably me
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