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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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#1 |
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Member
Join Date: May 2005
Posts: 12,544
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Sets per Muscle group
I started working out again about 3 months ago after a 2 year layoff. I have to say that this site inspired me to get my small yet fat body back in shape.
So I want to thank all the people here who have motivated me. Now my question is one of personal experience not what you think everybody should do. For me I have some muscle groups that require allot of sets ( like my lats and deltoids) and some that require almost nothing ( like my quads and gastrocnemius). Here is what has worked for me in the past for sets per muscle group ( once a week workouts or once every 6 days). Lats:12-14 Deltoids: 12 Chest: 8 Biceps: 4-5......followed after lats Triceps: 4-5....followed after chest Hamstrings: 6+ Traps: 3-5 Gastrocnemius: 2 Quads:4-5 So what has worked for you? Last edited by TJ Cline : 08-27-2005 at 05:16 PM. |
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#2 | |
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Senior Member
Elite Member
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#3 |
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Senior Member
Elite Member
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OK, sorry. Let me be serious
Lats:12-14-- It Depends....If it's pullups higher, if it's bentover lower Chest: 8--Yes |
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#4 |
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Registered User
Join Date: Jul 2005
Location: Bakersfield CA
Posts: 58
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I guess i should try doing more sets for my delts i usually do about 9 becuase i thought smaller muscle groups like them required around 8.
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#5 |
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Member
Join Date: May 2005
Posts: 472
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I will ask the question again why are you doing 12 direct sets for delts which get lots of work on the 12-14 sets on back day and the 8 sets on chest day (indirct delt work) when you do only 8 for chest? which gets no other indirect work, you are training delts 2 to 3 times harder then any other bodypart in your programme
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#6 | |
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Member
Join Date: May 2005
Posts: 12,544
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#7 |
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Senior Member
Elite Member
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I noticed that in your picture, I also have the same problems.
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#8 |
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Member
Join Date: May 2005
Posts: 12,544
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#9 | |
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Member
Join Date: May 2005
Posts: 472
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#10 | |
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Member
Join Date: May 2005
Posts: 12,544
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#11 |
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Elite Member
Join Date: Aug 2005
Posts: 1,101
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foreman is right, i have problems with delts but i do way more sets!
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#12 | |
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Member
Join Date: May 2005
Posts: 472
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Quote:
On the other hand delts get a LOT of work form benching, inclines (lots of delt work as its just inbetween seated military press and flat bench) rows etc...Not to mention the sets you directly work them with.. So i belive that the majority of people find their chest to grow much easier then delts because thier chest gets much less work and delts get easily overtraining by all the other shit... I dont think your chest grows easier by genetics but because you overtrain your delts compared to chest that it dosnt grow as well. |
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#13 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
But in the past I would only do 5 or 6 sets of direct deltoid work and thats why they were underdeveloped... So now I will blast them and see what happens......it worked for me back in 1999-2003 so I will try it again now that I want to get big again. |
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#14 |
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Member
Join Date: May 2005
Posts: 472
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You will laugh if i post what worked for me but i am 22 years old and ATM 1 rm
Bench 315 1 RM Squat 350 1 RM (have a knee injury which has held me back for over a year now) Deadlift 440lbs 1 RM Seated shoudler press 215 lbs 1 RM I coniseder myselft natural although i did 1 week of superdrol but stoped 3 months ago. my routine is Upper body Bench press 2-3 sets Row 2 -3 sets Seated shoulder press 2 sets Lower Body Squat 2-3 sets leg curl 2 sets calf raise 2-3 sets Train 3 times a week. |
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#15 |
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Member
Join Date: May 2005
Posts: 472
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Oh yeah i deadlift once or twice a month also
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#17 |
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Registered User
Join Date: Dec 2004
Posts: 103
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1 set rest pause.
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God bless
Use the discount code JFA999 for 5% discount on trueprotein.com orders. |
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#18 | |
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Member
Join Date: May 2005
Posts: 472
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#20 | |
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Member
Join Date: May 2005
Posts: 472
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#21 |
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Member
Join Date: May 2005
Posts: 472
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And coupled with the fact i am happy ploding along with what i know works for me "ok"
So i dont really want to take my training to that level. |
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#22 | |
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Member
Join Date: May 2005
Posts: 12,544
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#23 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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The only time it's bad to feel the burn is when you're peeing...
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