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Body Building | Will this work out schedule work better?


monday- chest/triceps
wed-biceps/back
friday-legs/abs/cardio
sat-shoulders

OR should i put shoulders on friday too and cancel cardio

and how many exercises should one do to gain mass
i read from sites that one should only do 1 exercise (3sets,8-10 reps)
but some sites suggested to do 2 or 3 exercises(3sets,8-10 reps)



Replies


Posted by Reply
Personal Trainer
Moderator
3/3/2006 6:29:11 AM
Well, what I can suggest is:

Keep mixing it up but try to do one more set on the 'lagging' muscles and also on the major muscles. Mix up your weight, reps and sets to keep your muscles from adapting for absolute growth.

PT.


tonatsep1999
Newbie
1 Posts
5/3/2004 9:12:04 PM
At 3-6 sets per excercise how many excersises do you recommend per muscle? Right now I do 3-4 sets, 3-4 excercise per muscle. Is this too much for some muscles and not enough for others?


Personal Trainer
Moderator
2/3/2004 8:47:52 AM
"Do you mean 3-6 sets TOTAL for that muscle? Or 3-6 sets for each exercise (Bench, Incline, etc...? "

Yes, I mean doing 3-6 sets per exercise. Most people would think this is overkill and for the average weight lifter it is. But if you are eating for growth and sleeping enough and are not sore for the next workout where you use that specific muscle then do it.

German Volume Training is a technique used that involves 10 sets of a certain exercise. Yes, that is a lot of sets, but think of the shock on your muscle.

"Shocking is growth" - PT =)


guest
2/2/2004 5:24:21 AM
"In my own opinion 3-6 sets of 6-8 reps while applying all the advanced training principles is the best way to achieve muscular hypertrophy."

Do you mean 3-6 sets TOTAL for that muscle? Or 3-6 sets for each exercise (Bench, Incline, etc...?

I assume it is the latter, but I want to clarify.

If that is the case, is this OK: Bench 3 sets 8, 7, & 6, Incline 3 sets 8, 7, & 6?



guest
1/31/2004 9:07:08 PM
for example: Chest (large muscle) u can do 3 sets of flat bench, incline bench, dips, and flys. And for bi's (small muscle) do barbell curls 3sets incline curls 3sets. You can sub. the excerises for others if u wish, but that's an example.


heysup4
Newbie
2 Posts
1/29/2004 7:24:53 PM
^^^ if u mean 3-6 sets per exercise
how many diff kinds of exercises should i do on a specific muscle group each work out (eg. for chest..just do incline bench press for 3-6 sets?or do other diff kinds of exercises like flat bench press, cable cross over for 3-6 more sets?)


guest
1/29/2004 5:02:50 PM
I think PT meant you should do 3-6sets total. If that was the case large muscles (back,chest,legs) should have 9-12sets and small muscles (bi's,tri's,shoulders) should have 6 sets.


heysup4
Newbie
2 Posts
1/29/2004 1:06:01 PM
^^^ wont that be a bit over training??

and 3-6 sets, 6-8 reps - u mean just do one type of exercise for each muscle group each work out?(eg just do bench press for chests and dun do no more than that like add incline dumbell flyes on same day)


Personal Trainer
Moderator
1/29/2004 12:03:48 PM
That is a good split that you are using, but if you want you can do workout monday, tuesday, wed, thurs, rest on friday and saturday and start your 4 day split on sunday. That way you are training your muscle groups a bit more than once a week.

In my own opinion 3-6 sets of 6-8 reps while applying all the advanced training principles is the best way to achieve muscular hypertrophy.

PT.





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