exburner79
Registered
What are your opinions on how many different exercise you should do for one muscle group? If you do more can it possibly help or harm the total muscle growth? I was just wondering what you all thought.
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Too much
- Thread starter exburner79
- Start date
High volume works for me. I have noticed some mass gains doing a lot of different exercises for a particular body part with 3 sets each of about 10 reps.
For instance--> Back
Pull-Ups
One-Arm DB Bent-Over Row
Deadlifts
Machine Low Back Extension
Machine Seated Rows
T-Bar
Dumbell Shrugs
That's 21 sets which is a lot in most people's opinion. I only work my back once a week.
For instance--> Back
Pull-Ups
One-Arm DB Bent-Over Row
Deadlifts
Machine Low Back Extension
Machine Seated Rows
T-Bar
Dumbell Shrugs
That's 21 sets which is a lot in most people's opinion. I only work my back once a week.
Large And In Charge
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3 exercises per muscle group works good for me and you should try to pick different exercises that will hit that muscle from different angles.
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If you build it they will come
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If you build it they will come
M
mac sloan
I pick anywhere from 1-10 exercises when I design my progrmas.
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train smart not hard
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train smart not hard
I've found that the Positions of Flexion principle has a lot of positive gains. This has three excersizes per muscle group. The exersizes work "different Positions of Flexion," such as stretch, midrange and contracted. For example if you were to work the quads first, a midrange exercise would be similar to a compound movement like the squat. Then you would do a strecth exercize such as sissy squats. Then for the contracted, you would do leg extensions. I found this to work very well.
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Got Muscle?
Train hard, play fast, go strong.
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Got Muscle?
Train hard, play fast, go strong.
do you mean in general, or for each work-out?
Each work-out I generally use two exercises for small muscles, such as biceps, and 3-4 exercises for large muscles, such as back and legs.
In general, I think using a large variety is good, but make sure you stick to compound movements. For example, do your basic press for chest every time, but then alter your chest work-out with some dumbbelss, or cables, etc.
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train hard!
MrBlack
Registered
Whith the big musclegroups
chest
back
legs
I always do 4 or 5 different excercices.
With small muscles
Bi
Tri
schoulders
etc
I usually do around 3 different excercices.
With smaller muscles your better off hitting them hard with 3 solid excercices then doeing a whole bunch of nothing.
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EAT TO FUEL THE MACHINE,
DON'T EAT FOR ENTERTAINMENT !!!
chest
back
legs
I always do 4 or 5 different excercices.
With small muscles
Bi
Tri
schoulders
etc
I usually do around 3 different excercices.
With smaller muscles your better off hitting them hard with 3 solid excercices then doeing a whole bunch of nothing.
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EAT TO FUEL THE MACHINE,
DON'T EAT FOR ENTERTAINMENT !!!
OneKikAssWoman
Registered
If I do deads on back day, I do 4 exercises that day, or, I do 5.....
If I do deads and squats on leg day, I do 3 exercises altogether...or, I do 4...
Chest, I do 5....
Arms, 3 or 4...
For me there is no definite answer..it really all depends, for eg., if my back feels up to it the next back workout to do deads or 5 exercises.....but, the above is my general answer......whenever I do chest, I do dips, whenever I do back, I do chin-ups....a couple of weeks ago when I did dips for chest, the next week when I was going to do chest, I didn't do dips....I find some weeks chni-ups and dips wipe me out for the next week.....whcih si fine, and, at least I do those exercises....I don't see any other women doing them at my gym...I think they're the bomb
If I do deads and squats on leg day, I do 3 exercises altogether...or, I do 4...
Chest, I do 5....
Arms, 3 or 4...
For me there is no definite answer..it really all depends, for eg., if my back feels up to it the next back workout to do deads or 5 exercises.....but, the above is my general answer......whenever I do chest, I do dips, whenever I do back, I do chin-ups....a couple of weeks ago when I did dips for chest, the next week when I was going to do chest, I didn't do dips....I find some weeks chni-ups and dips wipe me out for the next week.....whcih si fine, and, at least I do those exercises....I don't see any other women doing them at my gym...I think they're the bomb
I was wondering the same thing after my leg workout this weekend. Don't know if I need to change something or increase weights or reps or what...but I don't know if I should have been able to do all that I did...and still walk the next day. Or maybe I've been a slacker for too long...
3 sets of squats x8
3 sets of hack squats x8
3 sets of seated calf raises x12
3 sets of leg press x8...most I've ever tried...and could have done more (550#)
8 sets of standing calf starting at 200# all xfailure, 175,150,125,...25#.
3 sets of leg curl...x15 low weight due to tendon problem
3 more sets of hack squats x12
3 more sets of leg press x8
3 more sets of seated calf x8
Don't know if I just had a good day or what. But I don't want to overtrain and end up hurting something.
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Shut Up and LIFT!!
3 sets of squats x8
3 sets of hack squats x8
3 sets of seated calf raises x12
3 sets of leg press x8...most I've ever tried...and could have done more (550#)
8 sets of standing calf starting at 200# all xfailure, 175,150,125,...25#.
3 sets of leg curl...x15 low weight due to tendon problem
3 more sets of hack squats x12
3 more sets of leg press x8
3 more sets of seated calf x8
Don't know if I just had a good day or what. But I don't want to overtrain and end up hurting something.
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Shut Up and LIFT!!
That sure is a lot. The amount of hack squats you do in addition to all the others would kill me. I don't know how you do it. I bet your legs are strong!
Here are my (non-expert) suggestions:
You know what works for me is to concentrate on the negatives and make sure I get the full range of motion slowly. That makes me tremble. Let's say don't repeat the stuff at the end and increase reps or weight on x8 ones. Also, you might want to add some lunges. This is what I do, and I never want to come back until next week for legs.
Whoops forgot leg extensions which you might do for warm up at a light weight.
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Lift well! But don't forget to put it down afterwards.
[This message has been edited by EarWax (edited 03-05-2001).]
Here are my (non-expert) suggestions:
You know what works for me is to concentrate on the negatives and make sure I get the full range of motion slowly. That makes me tremble. Let's say don't repeat the stuff at the end and increase reps or weight on x8 ones. Also, you might want to add some lunges. This is what I do, and I never want to come back until next week for legs.
Whoops forgot leg extensions which you might do for warm up at a light weight.
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Lift well! But don't forget to put it down afterwards.
[This message has been edited by EarWax (edited 03-05-2001).]
I do really concentrate on my form now...especially since I wrenched my back last week doing something stupid on squats.
(big dummy)
I like the hack squats because I can go down further in my motion. And I have something to press the small of my back into when I'm lifting.
I haven't tried the lunges...I'll see what it does next time. With the amount that I did, if I stick to that routine, I'm guessing I shouldn't do legs twice a week?
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Shut Up and LIFT!!
I like the hack squats because I can go down further in my motion. And I have something to press the small of my back into when I'm lifting.
I haven't tried the lunges...I'll see what it does next time. With the amount that I did, if I stick to that routine, I'm guessing I shouldn't do legs twice a week?
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Shut Up and LIFT!!
The Tribex 500 may be doing more than I gave it credit for too.
And sorry. Think I need to clear up something. That was and isn't my normal workout. I just couldn't get my muscles to feel tired and burn this weekend. They were ready to go again after about 2 min. so I kept working them. Felt stronger than they ever have too.
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Shut Up and LIFT!!
[This message has been edited by Bench_It (edited 03-05-2001).]
And sorry. Think I need to clear up something. That was and isn't my normal workout. I just couldn't get my muscles to feel tired and burn this weekend. They were ready to go again after about 2 min. so I kept working them. Felt stronger than they ever have too.
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Shut Up and LIFT!!
[This message has been edited by Bench_It (edited 03-05-2001).]
I go with 4 or 5 with large muscles and 3 on small.
I've tried high and low and find somewhere in the middle works best for me.
Now and then, I'll go with a high or low volume workout if I'm trying to get past a certian weight I'm haveing trouble with.
Basicly, I think you need to use diffrent programs now and then, keeps the muscles guessing.
I've tried high and low and find somewhere in the middle works best for me.
Now and then, I'll go with a high or low volume workout if I'm trying to get past a certian weight I'm haveing trouble with.
Basicly, I think you need to use diffrent programs now and then, keeps the muscles guessing.
soccerstar 67
Registered
4 diff, and 6 to 12 reps
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a heathly body is a heathly mind
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a heathly body is a heathly mind
Oldman
Registered
Its NOT about the number of exercises, its about the number of different stress/load angles you can place on a particular muscle or muscle group.
The more the better for fuller and more complete development.
The more the better for fuller and more complete development.
