dnale48

well guys iv been reading alot of your articles and i finally wised up about my training methods. Ive been doing way to much volume, 25+ set per muscle group a week. i think im going to start doing full body every other day but only one expersice per group each workout. What do you guys think of that. That would come out to an average of 10 and half sets per week per group.
Your thoughts fellas,, thanx in advance.

dnale48

this is a sample day

Bench 3 sets 3-6 reps
Shoulder Press 3 sets 3-6 reps
Close Bench 3 set 3-6 reps
Sqaut 3 sets 3-6 reps
Dead lift 3 sets 3-6 reps
Barbell curls 3 sets 6-8 reps

any opinions?

dnale48

two days later i might change it up like this
incline
side raises
skull crushers
leg press
bent rows
concentration curls

give me your 2 cent fellas.

Randy

They say much more than an hour of workout at one given time is overtraining for most. I would say if you can keep your workout within no more than 1.5 hours you should be fine. Outside of that it is tailoring your routine to fit your preferences and goals. For me I do a minimum of 9 sets per muscle group.

From what I see from your program, you may want to consider splitting your routine so that your doing like 2 major muscle groups per day. Then setup a rest day no more than 3 days apart. On this routine that you described you have chest/shoulders/legs/triceps on one day. In my opinion you are speading yourself out to thin. If that is how I am interpretting it anyway. Then make sure you're eating the proper diet and getting at least 1pound of protein per 1lb of bodyweight. Don't consume more than 50 grams of protein in a 2 hour period. Your consumption should be spread out about every 2-3 hours.

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dnale48

well se im gonna do full body routine essentially 3.5 timew a week , and these workouts probobaly will only take me at most 50 minutes.

Randy

Your bodybuilding goals dictate how you tailor your routine.
If you're looking to tone then your routine is probably fine, but if you're looking to get big then you are thinning yourself out to much in my opinion. Again though I would setup a routine that incorporates no more than 2 major body parts if you want to focus on size. Here is an example:

day1: biceps/back
day2: chest/shoulders
day3: Legs/triceps
rest
repeat

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dnale48

how mant sets do u suggest then mybe no more that 6-8 set per group for each workout

Randy

Well that depends on your bodybuilding history.. If You've been lifting consistantly for at least 6 months I would do say 3 sets per exercise, and 3 exercises per muscle group, which would be 9 total sets. So for instance on bi/back day do 9 sets for biceps and 9 sets for back. If you are a beginner than you can cut back to maybe to 3 to 6 sets. If your a beginner it is more important to learn the proper form. Don't focus so much on weight till you get the form and breathing techniques in as both are very important. Once you get past that then like I say 9 sets per muscle group should be a good start.

Browse around the board and you will find many good people to provide you with advice. Jodi is the nutrician specialist in case you need help with your diet.

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Gopros latest routines:

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