08-23-2005, 11:00 AM #1
Seems that people overtrain on here.
Sorry if I'm incorrect but why is it that I see people on here doing 12 or even 15 sets on biceps and triceps??? I think this is just a bit overtraining considering you only do 12-15 sets on chest, back, and legs, and those muscles are a lot bigger than your biceps and triceps. Think about what you do for your back workout...
You prob do 2 light sets of pulldowns and then 3 heavy sets and 2 light sets of deadlifts then 3 heavy sets then 3 heavy barbell rows and 3 heavy tbar rows for a total of 12 heavy sets (16 including the light sets) atleast that is what i do...just 12-16 sets for your whole back which is huge compared to just your bis and tris.
Now for bis and tris i just superset 2 light sets of skullcrushers and barbell curls then do 3 heavy sets of them...then i superset 3 heavy close grip bench press and 3 hammer curls...always doing the swolecat "torch method" 3 seconds down 2 seconds up...and my arms are pumped and certainly dont wanna do anymore. Am I undertraining or are the people doing the 12-15 sets on bis and 12-15 sets on tris overtraining?
08-23-2005, 04:48 PM #2
i dont really see what you are talking about. Some people that hit smaller muscles for 12-15 sets swear by it and they say they wont grow unless they hit them with this high volume. Most people on here work 8-10 sets that I have seen.
08-23-2005, 04:49 PM #3
everyone's different.......what may be overtraining for one person may not be overtraining for another.
08-23-2005, 04:54 PM #4Originally Posted by ward065
08-23-2005, 09:48 PM #5
i see...just wondering if i should try this to see how my body reacts or if it would be a waste of time.
08-23-2005, 10:08 PM #6Originally Posted by kaptainkeezy04
08-23-2005, 10:45 PM #7
There is overtraining, and there is undertraining. But in the end, the only way the muscle will grow is when it is forced to and subjected to an overload. That overload can be either from weight, and it can be from volume as well. My goal is to always keep the body guessing. This is my back workout right now;
4 sets of wide grip pullups(10 reps/set)
4 sets of Tbar rows(20-25 reps/set currently using 4 45lb plates)
3 sets of bent over barbell rows(underhand grip) 10-12 reps/set w/ 225lbs.
3-4 sets of heavy one arm cable rows(15 reps/set)
Lower back burn
4 sets of deadlifts(heavy, 6 reps/set starting w/ 335lbs and ending around 520lbs)
4 sets of hyperextensions, holding 45 lb plate, 15 reps/set
As you can see it's quite a bitch, but look at how i'm setting myself up to grow when I change the routine and drop all that crap to just 2-3 different exercises maximum, and lower the sets. I'll have a shitload of energy and strength because I'm so used to the volume. So my theory on it is overtraining today may set yourself up for more growth tomorrow. In bodybuilding, you often have to take 2 steps back to take another step forward.
08-24-2005, 04:32 AM #8Originally Posted by chest6
08-24-2005, 01:27 PM #9New Member
- Join Date
- Aug 2005
u also gotta think about how much weight is going into it and how many reps are in each set... maybe the person that is doing 12-15 sets is doing lighter weight and is not overtraining
08-24-2005, 02:00 PM #10
thers no such thing as overtraining, just underjuicing,heheehe
08-24-2005, 02:20 PM #11Originally Posted by stayinstacked
08-24-2005, 05:33 PM #12
I have found that ONE set of ONE exercise (only one set per muscle group) (treating back as 3, lats, upper and lower back, and 2 sets for legs) combined with extreme eating for me is suffficient for gains. I am talking about adding new muscle each and every workout. Killing the logbook every workout. My numbers after 9 months of doing this is has amazed the **** out of me when i look back.
08-24-2005, 08:06 PM #13Originally Posted by kaptainkeezy04
08-24-2005, 08:45 PM #14Originally Posted by chest6Originally Posted by Zapp
08-25-2005, 11:01 PM #15Originally Posted by Zapp
08-26-2005, 04:05 PM #16Member
- Join Date
- Feb 2005
Well for legs i do 34 sets total thats Quads and Hams and my legs are my best bodypart.
08-26-2005, 04:32 PM #17Originally Posted by kaptainkeezy04
08-26-2005, 07:16 PM #18
How long is your average time in the gym on one training day? Im only in there an hour, I guess yall must be able to take more if you are on juice...im just natural...like today i did 3 supersets of leg extensions and leg curls then I did 4 heavy sets of squats for 12 reps and 3 heavy sets of leg presses for 12 reps and i assure you, my legs were dead dead dead! I could feel the acid in my legs. I almost took the elevator downstairs and even when i got home I could barely walk outta my car...now why is this? My rest time is usually a minute to a minute and a half. Do yall rest longer? Can your muscles take more because they are bigger or because you've been working out longer than me? Now when i say the squats and leg presses were heavy, Im talkin bout they wanted to quit at rep seven and I had to force myself and I was screamin to make it to rep 12. Do I train more intensely than yall? Someone explain please.
08-26-2005, 09:16 PM #19
Never really pay attention to time in-between sets. If I do 8 sets of squats (2 being warm ups), it usually takes me around 50 minuites I guess. Getting back to the overtraining... Not saying that my way is the way everyone should workout, it just works for me. Some people such as Yates and Dugdale only do 1 to 2 sets on different exercicises and swear by it. What works for some, doesn't work for others. You just have to do what your body tells you.
08-27-2005, 03:19 AM #20
one thing i think that you need to keep in mind is that most of us use our bicep and tricep muscles more frequently than our major back muscles. Similarly some people's calfs (mine) wont grow without tons of sets. When ever you feel the muscle pumped to where you want it to be is when i would stop.
08-27-2005, 06:11 AM #21Originally Posted by Zapp
08-27-2005, 04:27 PM #22
checkmate? lol just kidding sorta
08-28-2005, 02:08 AM #23
Everybody is different, yall might think Zapp is overtraining but I think his pic speaks for itself
08-28-2005, 02:14 AM #24Originally Posted by bor
03-03-2006, 06:12 AM #25Originally Posted by IronReload04
now i know that would never work for me
03-03-2006, 06:50 AM #26Originally Posted by S.P.G
if you counted hams in there its only 15 per bodypart. it not 30 just for quads
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