Saying ur doing back/biceps......how many sets would u give to ur bi's?......same for chest/tri's.....rt now I'm getting 14 sets for back so I definitely feel my biceps during some of those sets working.....should 2 movements @ 3 sets a piece be sufficiant.....I lift for size/strength.......I of course feel compelled to do more such as 4sets curls then 3/incline dumbell,3/preacher or cross-hammer curls..............too much?(currently natty) also, I see often that on "leg-day" for hams in particular it's either a simple 3-4 sets of lying leg curls or a few movements ex: lying,seated and standing curls......I want to work them from different angles but basically, what would be a good # to go by?.....I am weak in the legs in general and am always trying to figure out what works for me and can read and read and read about different routines/styles etc.....but also just need some real world input......thanks for any input.....training for yrs......
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# of sets for 2nd muscle in workout.....
- Thread starter gman10
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training for size is not exactly the same as training for strength although they are related. i would suggest no more than 12 sets of back but done with absolute perfect form and repetitions 12-15, then do 9 sets of biceps ( 3 exercises) with repetitions 8-10, if you do them well without cheating then you will not feel like doing anymore...you should leave the gym fresh and well pumped
same for chest and triceps ( you can go more than 9 sets for biceps or triceps from time to time but then give yourself a longer rest)
As far as legs are concerned regular squats followed by front squats if done well then all you need is leg extensions and leg curls and calves. i would say a total of 12-16 sets for thighs and 6 sets for calves are enough. but before doing them try to cycle for 5-10 minutes and get them well warmed up.
After working out stretching is very good, and do not spend more than 60-70 minutes in the gym
same for chest and triceps ( you can go more than 9 sets for biceps or triceps from time to time but then give yourself a longer rest)
As far as legs are concerned regular squats followed by front squats if done well then all you need is leg extensions and leg curls and calves. i would say a total of 12-16 sets for thighs and 6 sets for calves are enough. but before doing them try to cycle for 5-10 minutes and get them well warmed up.
After working out stretching is very good, and do not spend more than 60-70 minutes in the gym
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My .02
The problem is the way you're looking at your routine. Even though you know that your biceps are being used when training your "back" you still feel the need to do a bunch of bicep work, so you can check off biceps. This is a common problem with people using bodypart routines. The bicep part of your routine should be a finishing exercise (2-4 sets max). If you build your back and chest then your arms will follow. You can build bigs arms with small chest&back but you can't build a big chest&back with small arms. If you feel 2-4 sets is not enough for your biceps, then maybe you should look at adjusting your intensity, volume, or exercise selection for your back exercises. Another problem you'll often see is people matching their sets regardless of the type of exercise. So you might see someone do 3 sets of squats, 3 sets of leg press, and then 3 sets of leg extensions. The exercises are not equals, so why treat them as if they are? If someone replaced those 9 sets with only 6 sets of squats would that be better for gains in size and strength? I think it would.
Also if you want to focus on your legs, the split your legs into 2 days. Lower push and pull. Lower push (squats, lunges, split squats, ect...). Lower pull (Deadlifts, GHR's, step ups, ect...)
The problem is the way you're looking at your routine. Even though you know that your biceps are being used when training your "back" you still feel the need to do a bunch of bicep work, so you can check off biceps. This is a common problem with people using bodypart routines. The bicep part of your routine should be a finishing exercise (2-4 sets max). If you build your back and chest then your arms will follow. You can build bigs arms with small chest&back but you can't build a big chest&back with small arms. If you feel 2-4 sets is not enough for your biceps, then maybe you should look at adjusting your intensity, volume, or exercise selection for your back exercises. Another problem you'll often see is people matching their sets regardless of the type of exercise. So you might see someone do 3 sets of squats, 3 sets of leg press, and then 3 sets of leg extensions. The exercises are not equals, so why treat them as if they are? If someone replaced those 9 sets with only 6 sets of squats would that be better for gains in size and strength? I think it would.
Also if you want to focus on your legs, the split your legs into 2 days. Lower push and pull. Lower push (squats, lunges, split squats, ect...). Lower pull (Deadlifts, GHR's, step ups, ect...)
D-Lats
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I personally train instictivly. I don't count reps I use weights that tax my muscle to failure between 8-12 reps approximately. If I feel I need another set I do it. If you are eating and resting enough there should be no problem with pushing the first and second muscle group to the max. Just my two cents.
CaptainNapalm
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Actually, my arms grew most when I completely skipped any direct isolation work for bis and tris and just continued with compound lifts that extra bit each workout. For example, I would get better arm growth if I did 4 sets of bb rows, 4 sets of pull ups, 4 sets of chins, 4 sets of bench, 4 sets of dips and no isolation, vs a reduction of sets for the previously mentioned compound lifts and additional isolation work. But that's just me.
different things work for different people, i actually like isolated biceps exercises especially one arm CABLE preacher curls.
i don t agree totally with Push Pull , i have personally a big chest and really big triceps which goes together, but my back is huge and my biceps are lacking in size, however i am extremely strong in any lat pull down but still my biceps are ok but not nearly as impressive as my triceps and lats.
what helps me are isolated biceps exercises after my back workout and sometimes i just do biceps alone with barbbell curls, etc...the whole thing. i always had big lats, big triceps and big calves i guess genetics play a big role.
i don t agree totally with Push Pull , i have personally a big chest and really big triceps which goes together, but my back is huge and my biceps are lacking in size, however i am extremely strong in any lat pull down but still my biceps are ok but not nearly as impressive as my triceps and lats.
what helps me are isolated biceps exercises after my back workout and sometimes i just do biceps alone with barbbell curls, etc...the whole thing. i always had big lats, big triceps and big calves i guess genetics play a big role.
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Really? Never seen that before, got any pics?
^^^no pics ready ...but for real i do have some of the strongest lats in the gym even for my age (52) and even compared to much bigger guys...i feel i can really stimulate my biceps with "biceps only exercises".
of course the compound exercises you mentioned will get your arms grow, but for me i have the tendency to grow faster on my back than on my arms and i already have a very wide back and thick lats, if i stick with compound movements my arms will not be proportional to my back that is why i go for biceps isolation exercises.
when it comes to triceps i have no problem, if i breathe i get a triceps pump!
so it all depends on your needs, i don't believe in building big muscles that are not proportional just for the heck of it...i would rather be proportional for example rather than having a huge upper body and skinny legs.
Is that a Mexican Jumping bean???? Anyway, I know what you're saying Dr.G. I was gifted with really terrible hardgainer biceps. My lats grow like crazy and I used to row with 205 nice and wide. Chest grows pretty good, but years of bicep training in all kinds of ways have given me small gains......GENETICS! That arm you see in the avatar took a loooooong time.
