Thread: Is my routine too much

what are your goals ? how long have you been weight training ?

Originally posted by CMDD
I end up with about 25-35 sets per body part

Holy shyt.....thats a LOT.

Originally posted by kuso


Holy shyt.....thats a LOT.

I was thinking the same thing...

I don`t even do 5 sets for bi`s ( after back though ) so imagine 25

My goals are size and strenght. I figured I could up the vol. since I won't work a particular muscle group (directly) for nine more days.

More isn't better, instead of upping the volume, up your intensity cause at 25+ sets your just going through the motions.

These amounts of sets are way too much. You will respond better with less volume, like everyone has said. I do like the 9 day thing though. How long have you been training? How old are you? Cardio 5-6 times a week? Are you training for a marathon? Most guys that compete in bb dont do that much. If you want to stress the muscles good and hard, try some supersets.

Back:
Wide grip chins/Lat pulldowns
T-bar rows/Seated cable rows
Back extensions

Chest:
Flat barbell bench/Incline flyes
Cable cross overs/Pec dec

Quads/Hams:
Deadlifts/Lying leg curls
Squats/Leg extensions

Shoulders:
Triset: Overhead shoulder press/Lateral raises/Bent over rows
Arnold press/Shoulder shrugs

Biceps:
Cable curls/Hammer curls
Barbell curls/Incline hammers
*dont do both of these

Tris/Calves:
Triset: Rope pulldowns/Skull crusher/Dips (i love this set)
Seated calve raises/Standing calve raises

You may want to try some of these. I would not suggest doing all supersets, but they are good to add to multiple muscle exercises.
For example: I warm up my back with wide grip chins and then do a superset.

I think with that many high sets your just going deep into every energy store you have, and my guess is eventually put your joints and tendons, and even muscle tear possibilities are into risk.

HST - yay or nay?
Nobody has commented on this thread yet, but I would suggest at least reading it over and thinking about it. I used something much higher volume than suggested by "HST", but it used a similar theme of the whole body 3x a week, and I never grew so much in my freaking life. I'm going to give HST a shot and see how it goes, honestly I expect it to do well because more frequent workouts seem to work better, at least for me if not everyone. The more time off I have it seems that the gains do probably half dissapear by the next workout, if anybody dissagrees thats fine, but I'm going to give it a shot anyway.

I am 34 and have been weight training off and on for about 21/2 years. I have been training hard for about the last year. I had to take about 4 months of 2000 because of a torn labrum suffered before weight training that just got worse. Here is a sample of what I have done for chest.
Incline Bar press-15,12,10,8,2reps x5 sets (20 sec rest) drop sets of 10 and 10
decline dbell press superset with decline flye-4 sets x15-4
Low cable x-3sets
incline cable flye (drop set)-3 sets
Pec Deck-1 set 50 reps
This is basically how I have structured the workouts for other body parts as well.

OMG! Have you been progressing doing that much?