Set number for building muscle size question

[astral37]

Hi I've been told that for increasing muscle size you should keep your set number at 5 or 6 with 6-12 reps each set. My work outs take foreeeever doing this and I was wondering if this is really necessary or if i'm doing somethign wrong? I'm currently on a 3 times a week full body routine. My main goal is just to build size right now.

thanks

j

 

[ZECH]

Originally posted by astral37
I'm currently on a 3 times a week full body routine.

You work each bodypart three times per week???

 

[astral37]

3 times

yes that what i'm doing right now. i'm sort of new to this - been doing it a month or so. took a class on it and thats the work out they told me i should do. is that bad?

j

 

[ZECH]

I think everyone here mostly will tell you to work 1 bodypart per week. (not 3)You are overtraining and you won't grow because you are not letting your body recoup. You grow when you sleep and rest!
4 sets for each bodypart at 8-10 reps will work good. Look into changing your routine!

 

[gopro]

If you only have the time to workout 3 days per week you would be better off splitting up your bodyparts:

week 1:

day 1...chest/back/shoulders/abs
day 2...quads/hams/bis/tris/calves
day 3...repeat day 1

week 2:

day 1...quads/hams/bis/tris/calves
day 2...chest/back/shoulders/abs
day 3...repeat day 1

This way your workouts will be shorter and more efficient. One week you will hit certain bodyparts twice and others once. The following week it will switch. You do not need to train each part 3 times per week! You shouldn't be in the gym for more than 60-75 minutes or you will not recover and grow.

 

[astral37]

thanks

thanks for the valuable information guys! I guess I have been taught the wrong information. Really appreciate the advice you gave me, and I am going to change to the routine you suggested immediately

-james

 

[astral37]

also

also forgot to mention but I would have time for doing a 4 day a week work out or more (I guess this is called doing a split or..?) if this would be more beneficial to me, i was just doing the 3 day thing since each time i was there was taking so long. any ideas? thanks!

 

[astral37]

number of exercises

oh forgot to ask also, how many exercises per muscle group should i be doing each time i work a certain muscle group? i have been doing 1 or 2. thanks

 

[Arnold]

1 to 2 exercises per muscle group is fine for small muscles like biceps/triceps, for larger muscles like back and legs you may go to 3-4 exercises.

 

[tjwes]

All good suggestions but don`t forget your diet.To gain mas you have to eat good food and lots of it.

 

[wraith]

eat eat eat and when you go to the gym go with the mentallity that you can lift the weight you wanna lift and nothing can stop you cause youre the man ,a good mental state is key to getting what you want