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10-25-2016, 10:57 AM #1New Member
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- Oct 2016
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People that only do 12 sets per muscle group get in here..
So I started a 5 day split
Mon- chest
tues- back
wed- legs
thurs-arms
fri-off
sat-shoulders
sun-off
I'm not used to working muscle groups once a week and i'm used to working multiple muscle groups in the same day.
Yesterday I went in for chest and followed everyone's advice on doing 12-16 sets... man that workout was done in only 30 minutes..
I kept the decline bench with 2 minute rests and everything else with 60-90 second rests.. everyone says to take short rest periods when on cycle but when you're only doing 14 sets for one muscle group that day the workout seems like it's just nothing.. like it's way to easy.. only 30 minutes in the gym? Does this sound right? Not trying to overtrain so i'd like to know if this sounds right on a 5 day split.
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10-25-2016, 11:06 AM #2Member
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- Aug 2016
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- 769
Im use to high volume myself but everyone says less volume tear the muscle down get out and heal...... theres no wrong way im asking the same thing but look at the old days they trained for hour? today we train 45 minutes or less...... im still stumped on this too
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10-25-2016, 11:32 AM #3
I think what you may be missing is the intensity required. It shouldn't feel easy when you're done. Add a little more weight, take some sets to failure. I personally try to fail in the 8-10 rep range.
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10-25-2016, 12:04 PM #4Banned
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I stopped reading at decline bench...
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10-25-2016, 12:10 PM #5
If you found 12-16 sets "too easy" then your intensity is way off. Are you counting only working sets? For example on bench I will do 135, 225, 275 but these are all warm ups as I don't go till failure. 315 is my working set and sometimes I will do 1-2 more depending on whether I think I can push a heavier weight that day or not.
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10-25-2016, 12:39 PM #6
Im lucky if i do 6 sets per muscle group, i bet you wouldnt last that long if you trained with an HIT'er
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10-25-2016, 12:58 PM #7
I do the same, warm up then 2 working sets to failure. I only do this on the assistance work. Squat bench and deadlift I don't do to failure as I find the form breaks down and the last couple would be poor form and generally not worth the risk. After that... feel free to crush it and go to failure and try not to puke on the way out of the gym.
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10-25-2016, 01:01 PM #8
Damn, cant get in here as I do much less than 12 sets per muscle
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In the old days, there wasn't much in the way of scientific knowledge specifically on resistance exercise. Many of the old school pros were pioneers if you will. Exercise science/physiology wasn't really a large field until working out became a popular thing to do in the 70's and 80's thanks largely to the popularity of Pro bodybuilding.
Now the pro's have teams of nutritionist, trainers, posing coaches, chiropractors/physiotherapist, massage therapists etc to help them train efficiently. We know more is not always better in hitting a muscle a million different ways. With both tried and true practice and science. Bodybuilders are bigger and relatively speaking less injury prone than in the past.
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10-25-2016, 01:33 PM #10
Your simply not training hard enough. Increase intensity and weight
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10-25-2016, 02:33 PM #11New Member
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- Oct 2016
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If I up the intensity my form fails for the rest of my workout..
I start out with my heavy compounds.. bench and maybe some incline dumbell press..
if I have insane intensity during those exercises when I get to flies my arms are just so worn out I can't get any good reps in.
I've got to be missing something here.
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10-25-2016, 02:57 PM #13
When I first started training, I was so frustrated at my lack of progress and non existent muscle soreness. I definitely lacked the ability to recruit muscle fibres, or what some call the mind-muscle connection. Even training past failure was nothing but poor form and time wasted.
Now I don't even train to failure, spend about 45 mins in the gym, and my muscle soreness is insane even on cycle. I can tear down muscle fibres now with ease, not even training to faliure.
Practice and experience will improve the mind-muscle connection. There are also a few tips and tricks to help it along.
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10-25-2016, 04:51 PM #14
We have weeded the guys out long ago.Thats old school bro!
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10-25-2016, 05:42 PM #15Member
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- Aug 2016
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can you do a 5 day split like this ?
chest/tri
back/bie
shoulders
rest
arms
legs
rest
been debating that myself . normally I go
chest/tri
back/bie
shoulders
legs
chest/trie
back/bie
rest
shoulders
legs
chest/trie
back/bie
shoulders
legs
gets me 6 days a week no arm day not sure
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10-25-2016, 05:51 PM #16
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10-25-2016, 06:53 PM #17
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10-25-2016, 09:06 PM #18New Member
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10-25-2016, 09:56 PM #19
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10-25-2016, 10:06 PM #20"ARs Pork Eating Crusader"
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Love me some decline. Feel it so much just below my nipple. Dorian yates was a big beliver in them too.
Decline flyes!!!!!!!!!!!
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10-25-2016, 10:17 PM #21"ARs Pork Eating Crusader"
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10-25-2016, 11:32 PM #22Associate Member
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You know you're retarded when you have an "arm" day
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10-25-2016, 11:38 PM #23
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Followyourdreams,
You can check out this thread, people in there have seen some great success using the methods discussed: http://forums.steroid.com/anabolic-l...eon%2A%2A.html
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