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Thread: People that only do 12 sets per muscle group get in here..

  1. #1
    Followyourdreams is offline New Member
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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.

  2. #2
    Jonbana is offline Member
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    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

  3. #3
    Nephets's Avatar
    Nephets is offline Senior Member
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    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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    I stopped reading at decline bench...
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  5. #5
    Livinlean's Avatar
    Livinlean is offline Knowledgeable Member
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    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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  6. #6
    Cuz's Avatar
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    Im lucky if i do 6 sets per muscle group, i bet you wouldnt last that long if you trained with an HIT'er
    Livinlean and almostgone like this.

  7. #7
    Nephets's Avatar
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    Quote Originally Posted by Livinlean View Post
    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.
    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.

  8. #8
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    Damn, cant get in here as I do much less than 12 sets per muscle
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  9. #9
    MuscleScience's Avatar
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    Quote Originally Posted by Jonbana View Post
    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
    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.

  10. #10
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    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Your simply not training hard enough. Increase intensity and weight
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  11. #11
    Followyourdreams is offline New Member
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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.

  12. #12
    MuscleScience's Avatar
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    Quote Originally Posted by Followyourdreams View Post
    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.
    You're body will adapt to the extra intensity. Do compound lifts first, then accessory next, then any machine exercise last. That should help you keep your form in check.
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  13. #13
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    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.

  14. #14
    songdog's Avatar
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    We have weeded the guys out long ago.Thats old school bro!

  15. #15
    Jonbana is offline Member
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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

  16. #16
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    Quote Originally Posted by The Deadlifting Dog View Post
    I stopped reading at decline bench...
    That cracked me up! Totally agree, waste of an exercise.


    Quote Originally Posted by marcus300 View Post
    Your simply not training hard enough. Increase intensity and weight
    X2...


    Quote Originally Posted by Followyourdreams View Post
    If I up the intensity my form fails for the rest of my workout..

    So what's more important, how long you lift or the intensity of your effort?
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  17. #17
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    Quote Originally Posted by The Deadlifting Dog View Post
    I stopped reading at decline bench...
    Right lol 12-16. Might as well do aerobics

  18. #18
    Followyourdreams is offline New Member
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    Quote Originally Posted by Marsoc View Post
    Right lol 12-16. Might as well do aerobics
    I don't get what you mean? And how the hell is decline a waste of an exercise? I feel decline in my chest WAAAY more than flat bench...?

  19. #19
    4linked's Avatar
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    Quote Originally Posted by Followyourdreams View Post

    I don't get what you mean? And how the hell is decline a waste of an exercise? I feel decline in my chest WAAAY more than flat bench...?
    Dorian was a big fan of decline

  20. #20
    Euroholic is offline "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!!!!!!!!!!!

  21. #21
    Euroholic is offline "ARs Pork Eating Crusader"
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  22. #22
    saucerking is offline Associate Member
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    You know you're retarded when you have an "arm" day

  23. #23
    songdog's Avatar
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    Quote Originally Posted by Followyourdreams View Post
    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.
    That is the worse excuse I ever heard.
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  24. #24
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
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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
    marcus300 likes this.

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