So many sets, so little time

BARKER!

I struggly to fit all my sets in.

How many sets is right.

I do four exercises of three sets for major mucles groups (total of 12 sets)
ie. deltiods, chest, lats, quads and hamstrings.

And do three exercises of three sets for small muscle groups (total of 9 sets)
ie. biceps, triceps, taps, calfs, forearms

Each muscle once per week.

Is this too many as i find it very hard to work all this into my training routine?!

Ali M

Each to there own mate, on steroids id say 12 sets is fine per large bodypart as a natural, i personally think its overtraining. i do 6 sets per bodypart and 4 for smaller groups. Im trying to cut my six sets down to 4 sets.

You will see that everyone has a different take and nobody is wrong, it's basically finding something that fits in with your lifestyle and works for you.

Rule of thumb is hit it as heavy as possible upto 9 to 12 sets per bodypart, however, the more knowledge you gain about the sport the more confused one becomes. Keep it simple and work on the basic excersises.

Good luck happy training.

BARKER!

I appreciate the fact that to a certain extent less is more when it comes o weight lifting and that one of the most common faults with peoples routines is overtraining.

However take for example chest day. If your doing only 6 sets on ur chest what exercises are u doin and how many sets at each.

For me ill do 3 flat bench, 3 incline and 3 flys/decline bench. 9 sets minimum

I believe i need to do all three exercises to work the different parts of my chest. Equally with deltiods i like to do milttary press plus some rear deltoid exercises and some front deltoid exercises.

How would you suggest working the different areas of each muscle whilst keeping number of sets to a minimum?

Bodyworks

i think you're both right. do however many sets it takes to fatigue the muscle. no more no less. the number of sets depends how hard they are performed. when i started i did 3 sets of everything, then anywhere between 1 and 4 now i tend to do just 1 set per exercise. i think the rule is, if it works, it works.

Young Gun

All good points. I do between 8 - 11 for major bodyparts and then 5-6 for all small bodyparts except tris which I do 8.

BARKER!

Ok so bodyworks will do less sets but the same amount of exercises.

Young gun - if doing 8 sets on chest day for example would you do less exercises and say 3 sets of each, or, less sets and still perform 3-4 different exercises?

LeeB

as a rule of thumb... 3-4 exercises.. 3 sets per exercise... HOWEVER as has been said.. i basically work until the muscle is fully pumped/fully fatigued and ive lifted a heavy enough weight to failure.... if that takes more or less sets then so be it! each day can be different!

crazycal1

i do 1 exercise per body part
max of 4 exercises per workout.
max of 5 sets

once every 4 days

less can mean more.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

mrhulahoop

Bit of a digression:

Could anyone give me the science behind over training? What actually happens to the muscles when you overtrain? I have been trying to look this up and cant find much out.

BARKER!

When working a muscle you are basically tearing the muscle tissue. When the muscle repairs itself, it will repair bigger and stronger in aid to be better at the lifting the weight in future.

Overtraining in the sense of working out too frequently or on too many days, will not enable the muscle tissue to repair itself fully and by working it again you will just be tearing and tearing the muscle. Not only is this unhealthy for the muscle but you wont see much of an increase in size or strength. Remember, muscle will only grow in size and strength when resting and repairing.

The average human body will release testosterone when workingout for 47 mins, if you prolong your workout beyond 45mins-1 hour, sets beyond this point wil have a negative effect. This is because without the release of further testosterone the workout will not have a positive effect on the muscle and you will be un-necessarily tearing/damaging them.

Also there are psychological effects of overtraining. If u do too many sets ur workout becomes too much of a bore and becomes hard work. This means u put in less effort and get less out.

Finally the body will become over fatigued and you will be wasting valuable calories required for bulking.

Get in get out and fuel the muscles!