Number of exercises per body part

[JenD]

How many exerices per body part do you do? I'm interested because I think, according to what I've read here, that I might be over trainning, although I've been pleased with progress, and feel like I'm overtrainning.

I have a 4 day split working shoulders/calves, chest/bi's, quads/hams, back/tri's for the last 12 weeks. I typically do 4 exercises per body part, 4 sets per exercise in the 6-10 rep range generally. Some exercises I might use a 8-12 rep range. I superset each day, so I spend slightly less than 1 hour in the gym.

Here is a link to my pics. If you go through all three pages, you'll see pics before I started lifting in Jan. and then some in April, then the first group were taken the end of June.

http://groups.msn.com/BodyforLifeWinners/jendunnspics.msnw?albumlist=2

I'm trying to cut bf more now rather than increase muscle mass. I am pleased with the amount of mass for now. I'll probably train for more mass this coming winter.

So.......am I doing to much. (I feel great......)

Jen

 

[Robboe]

If it's working this far, keep at it, but as soon as you feel fatigued or your progress starts to slow or halt then reduce volume by half.

P.sh. You look very schexy, mish monneypenny...

P.P.sh. I would very mucsh like to meet you and your boobsh accquaintensh.

 

[Robboe]

That was my Sean Connery kinda james Bond impression by the way.

 

[J'Bo]

You are lookin good girl.
I do 4 exercises for the larger muscle groups and 2-3 exercises for bis and tris. Feel free to check out my training journal (under diaries under 11 monthes to mega muscle), although i am building muscle you may want to use the same exercises and just up the reps. The more exercises you do the more the muscle gets hit from different angles, just lower your sets. The Body for Life book has a great outline for losing some unwanted bodyfat. BTW looking good hottie.

 

[Scotty the Body]

Welcome to IM, you've got some nice progress going there. Like TCD said, keep doing what your doing, once progress slows then change it.

 

[Shmoo]

Welcome JenD, looking good, great progress.

 

[sandwich]

id say, 2-3 max. ya dont need alot of excer to enduce growth. but ya do need quality doin it. remember the more ya do, dosent mean the more muscle you'll make!

 

[Burner02]

uh, hold the phone...one post.....a few days ago....is she teasing us with that fine looking form of hers?

I think you said it best. You think you are overtraining. If you think you are, then you probably are. back off a bit and see if it's better. Readjust as necesarry.

or do what sandwhich said..

 

[sandwich]

Originally posted by Burner02
I think you said it best. You think you are overtraining. If you think you are, then you probably are. back off a bit and see if it's better. Readjust as necesarry.

...great analogy

 

[JenD]

Thanks for the help guys.

I don't feel like I'm overtraining, but I know others do less, so I wanted to see what others do. It has been my experience with other women friends that bodybuild, that women tend to do more exercises per body part and men tend to do less.

I'm happy with the amount of muscle I have on me for now. I am interested in sculpting a little more, burning some body fat to show definition more.

I'll probably switch things up soon and try a lower volume workout and see how it goes.

I will say, if you all could see how I looked before I started lifting, you'd tell me to keep doing whatever it is I'm doing, 'cause it worked.

Jen

 

[Burner02]

...well...then keep doing whatever it si you are doing!


Then, if you are happy w/ where you are at muscle-wise, rearrange your eating and lifting to accomodate your needs.
Yep, that is me, Mr. State the Obvious, at your service!


..and you cannot gauge yourself on what others do. What works for some doesn't wash for others.

There is a lot of debate on teh rep range? You know, more reps, less weight to cute, yada yada.
would suggest keeping in teh highre range. 8 - 12? and tweak your diet.
If not see any progress, drop a couple hundred cals pre day and wait a week, take measurements and adjust. and so forth.

 

[TJohn]

Delts and triceps huh..... I'd say you've got lots of great features

Like everyone's been saying, keep it up you're doing great. I personally do 2 for the small muscle groups and 2 to 3 for the larger ones. If you wanna sculpt then you want to maintain your current muscle mass and diet to bring it out.

TJohn

 

[Burner02]

...and don't pay any attention to my horrible spelling...I actually have dun got me sum edumacation.....
was later in the day and wanted to go home!

 

[I Are Baboon]

I saw the name JenD and thought it was my ex!!!! But you're not. PHEW! Welcome aboard!! (great pics!)

I follow the advice gopro gave me and stick to these basic guidelines for number of sets. I pretty much follow it every time:

Large muscles: 8 to 10 sets (chest, lats, quads)
Medium muscles: 6 to 8 sets (delts, triceps, hammies)
Small muscles: 4 to 6 sets (biceps, traps, lower back, abs, calves)

 

[HickeyNC]

Lookin Good Jen D!!

Like the others said, if you feel like you are over training then go ahead and cut back for a while.

Originally posted by I Are Baboon
I follow the advice gopro gave me and stick to these basic guidelines for number of sets. I pretty much follow it every time:

Large muscles: 8 to 10 sets (chest, lats, quads)
Medium muscles: 6 to 8 sets (delts, triceps, hammies)
Small muscles: 4 to 6 sets (biceps, traps, lower back, abs, calves)

Baboon, how long have you been doing this? Do you like the progress you have been getting from this?

 

[I Are Baboon]

Originally posted by HickeyNC

Baboon, how long have you been doing this? Do you like the progress you have been getting from this?

I followed it for four months and had great results! Time to mix things up a bit though...

 

[ponyboy]

I agree with IAB...I used to do 15 sets for large muscle groups and 8-10 for smaller...I cut my volume basically in half and now do around 8 sets for large groups and 4 for smaller ones and have been making good gains. It also makes your workouts much faster, especially if you superset...you can finish an arm workout in 15 minutes! Obviously what you're doing is working but like people say, it might be time to shake things up a bit. Your body adapts to stimulus very quickly.

 

[hurtyhair4u]

I can't see your photos so i just have to take everyones word for it .
If it isn't broke don't fix it , that's my 2 cents on the issue .

 

[Burner02]

....boy are YOU missing out!

 

[hurtyhair4u]

Originally posted by Burner02
....boy are YOU missing out!

Someone should post them in the members pics area

 

[JenD]

thanks guys! I'll post the pics in the members area.

Jen

 

[JenD]

Ahhhhhhhh, just how would I go about posting the pic on this site?

Jen

 

[MtnBikerChk]

Originally posted by I Are Baboon
I saw the name JenD and thought it was my ex!!!! But you're not. PHEW!

She'd be outta here already if it was!

 

[HickeyNC]

Originally posted by I Are Baboon


I followed it for four months and had great results! Time to mix things up a bit though...

Thanks Baboon. This sounds interesting. May have to give it a try.