how many sets does everyone do

jimbo999 · 19-07-2005, 08:39 AM

there are so many routines out there people giving differnet views but they mainly cater for the beginner i find.

so all you bigger more experienced guys out there what do your weights routines look like. how many excercises how many sets etc

i seem to to about 10 sets for chest back delts about 8 for triceps and biceps and about 5 for legs (3 squats 2 leg press) 6 sets of shrugs and some lowere back work abs 2 times a week and calves 1 or 2 times for 6 sets.

BigDaddy · 19-07-2005, 08:55 AM

I am doing about 16-20 sets now i think, going for the cuts now but as i have a show coming up, really seems to be working for me

garrilla · 19-07-2005, 09:47 AM

i find lower sets high intensity works best for me 6-8 per body part split over 2 exercises but everyone finds there own pace so your gunna get alot of difference answers to this.

pic a system and stick to it for at least 2 months to see if it works for you before changeing. the biggest problem for makeing gains is overtraining this will stop your progress completely or even cause you to lose muscle.

19-07-2005, 03:37 PM

We seem to have a very simmilar training routine Garry except that I'm not that big though! (yet)

Smell · 19-07-2005, 04:28 PM

Does anybody know the best execises for the trapezius, Ive been doing some shoulder shrugs with a barbell, but would like to know what everyones favourite is for this body part. I cant seem to make any gains.

19-07-2005, 04:29 PM

My favourite for this is upright rows but I think I'm a minority in this!

zx9rjas. · 19-07-2005, 04:57 PM

Nope I find upright rows best for my traps too, shrugs I found useless.

At the mo I do 16 sets on my back (its grown quite well like this)
18 on legs (again they respond well, but at low reps 6-8)
12-15 on Chest (just started training chest on monday and friday too for a few weeks) to shock it more
6-8 on triceps
6 on biceps
8 on delts
8 on calves
8-12 on abs

J

razg · 19-07-2005, 07:28 PM

I generally train in the 10-14 range - sometimes more if im feeling crazy or less if im feeling tired.

Legs generally more, as J said they are generally harder to beat up.

reef · 20-07-2005, 09:38 PM

I use a pyramid-style 12,10,8,8 routine splitting each bodypart into its individual groups. I do:

Day 1: Back (12 Sets) / Traps (4 Sets) / Calves (8 sets)

Day 2: Chest (8 sets) / Shoulders (8 sets)

Day 3: Rest

Day 4: Quads (12 sets) / Hamstrings (8 sets) / Abs (8 Sets)

Day 5: Triceps (12 sets) / Biceps (8 sets)

It sounds a lot, but I respond better to higher volume. With respect to traps, I hit them with deadlifts and shrugs on day 1.

redspy · 21-07-2005, 05:55 AM

Quote:

Originally Posted by Smell

Does anybody know the best execises for the trapezius, Ive been doing some shoulder shrugs with a barbell, but would like to know what everyones favourite is for this body part. I cant seem to make any gains.

One word: deadlifts!

19-07-2005, 08:39 AM	#1 (permalink)
jimbo999 Under Construction Join Date: Mar 2005 Posts: 85 Rep Power:	how many sets does everyone do there are so many routines out there people giving differnet views but they mainly cater for the beginner i find. so all you bigger more experienced guys out there what do your weights routines look like. how many excercises how many sets etc i seem to to about 10 sets for chest back delts about 8 for triceps and biceps and about 5 for legs (3 squats 2 leg press) 6 sets of shrugs and some lowere back work abs 2 times a week and calves 1 or 2 times for 6 sets.

19-07-2005, 08:55 AM	#2 (permalink)
BigDaddy Making Progress Join Date: Jun 2005 Location: Derry/N.Ireland Posts: 159 Rep Power:	I am doing about 16-20 sets now i think, going for the cuts now but as i have a show coming up, really seems to be working for me ______________________ I see my body as an instrument, rather than an ornament. Mod @ www.hardcoremuscle.co.uk Mod @ www.hardgainer.co.uk email - bigdaddy@hardcoremuscle.co.uk

19-07-2005, 04:57 PM	#7 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Nope I find upright rows best for my traps too, shrugs I found useless. At the mo I do 16 sets on my back (its grown quite well like this) 18 on legs (again they respond well, but at low reps 6-8) 12-15 on Chest (just started training chest on monday and friday too for a few weeks) to shock it more 6-8 on triceps 6 on biceps 8 on delts 8 on calves 8-12 on abs J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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19-07-2005, 09:47 AM	#3 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	i find lower sets high intensity works best for me 6-8 per body part split over 2 exercises but everyone finds there own pace so your gunna get alot of difference answers to this. pic a system and stick to it for at least 2 months to see if it works for you before changeing. the biggest problem for makeing gains is overtraining this will stop your progress completely or even cause you to lose muscle.

19-07-2005, 03:37 PM	#4 (permalink)
Guest Posts: n/a	We seem to have a very simmilar training routine Garry except that I'm not that big though! (yet)

19-07-2005, 04:28 PM	#5 (permalink)
Smell Under Construction Join Date: Jul 2005 Posts: 6 Rep Power:	Does anybody know the best execises for the trapezius, Ive been doing some shoulder shrugs with a barbell, but would like to know what everyones favourite is for this body part. I cant seem to make any gains.

19-07-2005, 04:29 PM	#6 (permalink)
Guest Posts: n/a	My favourite for this is upright rows but I think I'm a minority in this!

19-07-2005, 07:28 PM	#8 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	I generally train in the 10-14 range - sometimes more if im feeling crazy or less if im feeling tired. Legs generally more, as J said they are generally harder to beat up.

20-07-2005, 09:38 PM	#9 (permalink)
reef Under Construction Join Date: Jul 2005 Location: Yorkshire Posts: 95 Rep Power:	I use a pyramid-style 12,10,8,8 routine splitting each bodypart into its individual groups. I do: Day 1: Back (12 Sets) / Traps (4 Sets) / Calves (8 sets) Day 2: Chest (8 sets) / Shoulders (8 sets) Day 3: Rest Day 4: Quads (12 sets) / Hamstrings (8 sets) / Abs (8 Sets) Day 5: Triceps (12 sets) / Biceps (8 sets) It sounds a lot, but I respond better to higher volume. With respect to traps, I hit them with deadlifts and shrugs on day 1.