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-   -   How many sets per muscle group is necessary? (http://www.muscleandbrawn.com/forum/showthread.php?t=14850)

LindenGarcia18 09-01-2013 02:13 PM

How many sets per muscle group is necessary?
 
How many sets per muscle group, per workout, is necessary?

The reason I ask is because I've found that my workouts become very tedious towards the end.

And no, its not just that normal, good feeling of fatigue when you get to the end of a workout, its boredom.
It puts a downer on my workouts.


For example; today, I did 5x5 bench press, and then 5 sets of skull crushers.
Iv'e recently added the skull crushers in and they're going really well.

That's a total of 10 sets for my triceps, shoulders, and chest.

Then there's Squats


Then Iv'e got one arm dumbbell rows, and chin-ups.



I'm wondering weather the workout should stop there.

After that I do 4x4x4 chin-ups, which is basically a slow rep chin-up.
4 seconds up, hold 4 seconds at the top.

Added them in for some more bicep and back work because I wasn't sure if I was hitting those muscles enough.


Same with shoulders, tri's, and chest.
I added weighted pushup's at the end of my workout.



As I said the reason for this was that I didn't think I was hitting certain muscle groups effectively enough.

Not because of the exercises I was doing, that I didn't think they we're effective enough, but because I thought my technique was bad, thus making the lift not very effective.

Since listening to your advice yesterday, each lift has improved allot, and I'm on the right track.
All my lifts are back on point now, and miraculously more or less all those problems I had have been just about rectified.



So how many sets is enough for each muscle group?

Are those exercises at the end really necessary?

I know for certain I'd enjoy my workouts allot more without them there.
And Iv'e heard 10 sets per muscle is enough.

Off Road 09-01-2013 02:16 PM

Google "Starting Strength."
Just replace the Cleans with your Rows.

LindenGarcia18 09-01-2013 02:22 PM

Quote:

Originally Posted by Off Road (Post 403846)
Google "Starting Strength."
Just replace the Cleans with your Rows.



I know of starting strength.


So your saying those exercises aren't really necessary, seen as Ripps program is fairly minimal in terms of exercises.

Guess that's the way to go then


Cheers Off Road

Off Road 09-01-2013 02:29 PM

I'm saying they aren't necessary until a solid strength base is built. Dr. Ken used to say that a Squat, Row, and Bench could get you 85% of the way to your potential.

LindenGarcia18 09-01-2013 02:38 PM

Quote:

I'm saying they aren't necessary until a solid strength base is built. Dr. Ken used to say that a Squat, Row, and Bench could get you 85% of the way to your potential.


Right I see.

That makes sense, didn't really think of it before.


So if those exercises can get you 85% of the way, I assume just the 5 sets would be enough for each in terms of volume?

I think Iv'e over estimated the amount of volume needed to have a successful workout.

jdmalm123 09-01-2013 05:19 PM

Progression.

Pick a range then get stronger at it. 3x3, 4x6, 10x2, 5x5... consistency over time.

when you've milked a rep range and have hit a hard wall, reset and progress with a different range for different emphasis.

As a general rule, training heavy with a total of 5-25 working sets will be good for strength and training moderately with more than 25 working sets will favor size/endurance.

ruelisla 09-02-2013 12:13 PM

LindenGarcia18 how long have you been working out?

If you are just starting out you should start atleast 10 to12 sets in each muscle group until you gain strength before you increase your sets.

LindenGarcia18 09-03-2013 03:59 PM

right I understand I think.

Put it this way.

Is this a good routine to follow to make sure I'm putting on as much muscle and strength as I can?



WORKOUT A

BENCH PRESS - 5X5
SQUATS - 5X5
ONE ARM DUMBBELL ROWS
SKULL CRUSHERS - 5X5

WORKOUT B - 5X5

DEAD LIFT - 5X5
MILITARY PRESS - 5X5
BENT OVER ROWS - 5X5
ARNOLD PRESS - 5X5

I just think I need to simplify so I can start enjoying my workouts again.

I've just added more and more stuff as I've gone along and I don't think it was a good idea.

BendtheBar 09-03-2013 04:25 PM

Quote:

Originally Posted by LindenGarcia18 (Post 404449)
right I understand I think.

Put it this way.

Is this a good routine to follow to make sure I'm putting on as much muscle and strength as I can?



WORKOUT A

BENCH PRESS - 5X5
SQUATS - 5X5
ONE ARM DUMBBELL ROWS
SKULL CRUSHERS - 5X5

WORKOUT B - 5X5

DEAD LIFT - 5X5
MILITARY PRESS - 5X5
BENT OVER ROWS - 5X5
ARNOLD PRESS - 5X5

I just think I need to simplify so I can start enjoying my workouts again.

I've just added more and more stuff as I've gone along and I don't think it was a good idea.

Yes that's a decent approach.

You have to keep in mind that there are thousands of program variations that use similar exercises. The program isn't really the magic. Consistency, food and progression is.

As long as a program has a reasonable amount of exercises and reps, which this one does, it will serve you well.

LindenGarcia18 09-03-2013 04:27 PM

Quote:

Originally Posted by BendtheBar (Post 404464)
Yes that's a decent approach.

You have to keep in mind that there are thousands of program variations that use similar exercises. The program isn't really the magic. Consistency, food and progression is.

As long as a program has a reasonable amount of exercises and reps, which this one does, it will serve you well.



Ahh thats good news then, I'll do that.

Cheers Steve


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