how many sets
- Thread starter J*
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Stickler
Guest
be careful not to overtrain. I guess it depends on the muscle group.
My tri day alone was 5 diffeent exorcises ranging from 2-3 sets per exorcise .. but targeting 3 parts of the tricep. Like I said, it all depends on the muscle group.
if it doesn't make sense.. sorry.. LOL
My tri day alone was 5 diffeent exorcises ranging from 2-3 sets per exorcise .. but targeting 3 parts of the tricep. Like I said, it all depends on the muscle group.
if it doesn't make sense.. sorry.. LOL
BStrongBwell*
New member
There are a couple of factors to consider... your genetics and experience training affect how much workload is necesary to stimulate the muscle, whether you are on or off gear affects your ability to recover, and the type of training split you use which determines how long your overall workout is.
I generally hit each target muscle with 10-13 sets of work. Since I train one major and one minor bodypart in each session, that gives me a total of 20-26 sets in the whole workout. For me, 20 sets takes roughly an hour. I don't like to train more than 60-90 minutes, as it wears my ability to recover down and ends up putting me in a state of overtraining.
I generally hit each target muscle with 10-13 sets of work. Since I train one major and one minor bodypart in each session, that gives me a total of 20-26 sets in the whole workout. For me, 20 sets takes roughly an hour. I don't like to train more than 60-90 minutes, as it wears my ability to recover down and ends up putting me in a state of overtraining.
winneevee
New member
this is quoted out of flex magazine december 2000.
"Almost no one trains with enough sets. Every bodypart must be beaten into senseless submission by set after relentless set, until the last synapse sputters and dies. You'll never reach that point if you've been sold that bill of goods called overtraining. There's no such thing. Overtraining was invented by wimps to camouflage their inability to train hard. They say,"because it's a small muscle group, never do more than nine sets." To me, that's not overtraining your biceps. Even with 20 sets, you're not shocking them, only training them. A legitimate advanced shock workout not only constitutes at least 20 sets, but all of them must be working sets, each one to failure. Don't count any warm-up sets, regardless of the pump you get."
Lee Priest, Australian Champion
"Almost no one trains with enough sets. Every bodypart must be beaten into senseless submission by set after relentless set, until the last synapse sputters and dies. You'll never reach that point if you've been sold that bill of goods called overtraining. There's no such thing. Overtraining was invented by wimps to camouflage their inability to train hard. They say,"because it's a small muscle group, never do more than nine sets." To me, that's not overtraining your biceps. Even with 20 sets, you're not shocking them, only training them. A legitimate advanced shock workout not only constitutes at least 20 sets, but all of them must be working sets, each one to failure. Don't count any warm-up sets, regardless of the pump you get."
Lee Priest, Australian Champion
sully
Banana
<!--QuoteBegin--winneevee+April 05 2002,03:31--></span><table border="0" align="center" width="95%" cellpadding="3" cellspacing="1"><tr><td>Quote (winneevee @ April 05 2002,03:31)</td></tr><tr><td id="QUOTE"><!--QuoteEBegin-->this is quoted out of flex magazine december 2000.
"Almost no one trains with enough sets. Every bodypart must be beaten into senseless submission by set after relentless set, until the last synapse sputters and dies. You'll never reach that point if you've been sold that bill of goods called overtraining. There's no such thing. Overtraining was invented by wimps to camouflage their inability to train hard. They say,"because it's a small muscle group, never do more than nine sets." To me, that's not overtraining your biceps. Even with 20 sets, you're not shocking them, only training them. A legitimate advanced shock workout not only constitutes at least 20 sets, but all of them must be working sets, each one to failure. Don't count any warm-up sets, regardless of the pump you get."
Lee Priest, Australian Champion[/quote]
...i think that is just what it is-an opinion from a super freak...that is why you have all kindsa dudes in the gym doing a million sets per bp...everyone is different so i dont care what someone else says...because for every person that says there is no overtraining you have the people that say anything you do past stimulating the muscle is negative...i have overtrained before...tell Lee Priest that not everyone can do 20 sets per bp and run deca and primo at minimal doses and be like him...lol...
"Almost no one trains with enough sets. Every bodypart must be beaten into senseless submission by set after relentless set, until the last synapse sputters and dies. You'll never reach that point if you've been sold that bill of goods called overtraining. There's no such thing. Overtraining was invented by wimps to camouflage their inability to train hard. They say,"because it's a small muscle group, never do more than nine sets." To me, that's not overtraining your biceps. Even with 20 sets, you're not shocking them, only training them. A legitimate advanced shock workout not only constitutes at least 20 sets, but all of them must be working sets, each one to failure. Don't count any warm-up sets, regardless of the pump you get."
Lee Priest, Australian Champion[/quote]
...i think that is just what it is-an opinion from a super freak...that is why you have all kindsa dudes in the gym doing a million sets per bp...everyone is different so i dont care what someone else says...because for every person that says there is no overtraining you have the people that say anything you do past stimulating the muscle is negative...i have overtrained before...tell Lee Priest that not everyone can do 20 sets per bp and run deca and primo at minimal doses and be like him...lol...
M
mr456
Guest
I like Lee Preist and all but I don't buy those magazines simply because of that kind of BULLSHIT. Sorry Lee..we all have to work for a living..we don't get up and train and while we're training have a "plate bitch" changing everthing for us between sets. Then someone preparing our food...then take a nap..then get up in the afternoon and hit the gym again,,,PLEASE!!! Some of those fuckers need to take a trip down reality lane.
As for sets I usually train bodyparts specifically. Like when i do shoulders I will do only about 4-5 sets for rear deltoid..which is plenty. For front deltoids perhaps 8-10 sets...and 15-20 sets for overall shoulder mass. What you do for sets and reps should be custom to you.
People need to take the time to look at there weak points and train them harder to get them caught up. For example my traps were kinda weak and I have been kickin the shit out of them and getting good results. Training each specific group of muscles (such as each individual tricep muscle) is the way to go..not just general tricep excercises. I think a lot of people believe that general muscle training will get them the look they desire,,and for some it may be possible.But not real likely.
As for sets I usually train bodyparts specifically. Like when i do shoulders I will do only about 4-5 sets for rear deltoid..which is plenty. For front deltoids perhaps 8-10 sets...and 15-20 sets for overall shoulder mass. What you do for sets and reps should be custom to you.
People need to take the time to look at there weak points and train them harder to get them caught up. For example my traps were kinda weak and I have been kickin the shit out of them and getting good results. Training each specific group of muscles (such as each individual tricep muscle) is the way to go..not just general tricep excercises. I think a lot of people believe that general muscle training will get them the look they desire,,and for some it may be possible.But not real likely.
BStrongBwell*
New member
I missed that in FLEX...that is total horseshit if you ask me. Overtraining is very real. You can do it by training a group before it is recovered and thus rob the muscle of growth, or you can overtrain yourself into a state where the nervous system is so stressed/damaged that you end up with a depressed imune system and you get sick and weak until you sit out to recover. The longer you've trained, obviously, the harder you can train without reaching this point. AND, like 456 said, if you're a pro you have all the little extras, plus enough gear in your system to keep that from virtually EVER happening. I don't think what he's saying applies to most people here.
I know that when I'm doing high levels (1g+) of test, I feel like I can train 7days a week no problem. When I'm on lower levels or off, after 4 straight days, I feel pretty beat up and usually need to take a day off.
<!--EDIT|BStrongBwell|April 08 2002,12:29-->
I know that when I'm doing high levels (1g+) of test, I feel like I can train 7days a week no problem. When I'm on lower levels or off, after 4 straight days, I feel pretty beat up and usually need to take a day off.
<!--EDIT|BStrongBwell|April 08 2002,12:29-->
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