take me 5 -10 mins to work my bicepts out? what about you?

[daniel_3855]

not sure if iam working out the way you should,

if iam doing my bicepts i do 4 sets 6-8 reps but only takes like 5-10 mins is that right? i have 1 min in between each set. and last set i go to failure.

how long would it take you guys?

[BITTAPART2]

depends how much weight your using bro, if soing a rep/set range like that then for size I suggest no more than 60 seconds rest between extreemly intense sets. you should be at failure by the end of each set and ready to burst on the last rep. thats how it should be, time should feel like 1 hour but really be about 15 mins

[daniel_3855]

so should i go to failure on every set? or just go close to failure then last set go to failure?

as everyone is saying only go to failure on last set mate?

[Phate]

most people are going more sets than you so going to failure on every set is very difficult, i do 8-10 sets for smaller muscle groups like biceps and go to failure on every set but i take about 1 1/2 minutes of rest

[daniel_3855]

but if you read my other thread 2 down from this one people are saying only go to failure on last set?

can anyone tell me how many sets to do for chest,bie,tri traps, shoulders?

[BITTAPART2]

i go to failure on every set for bicep GROWTH, when cutting and shreding I will use a high rep range at a high speed and hit about 20 reps per set not failing on any just burning like hel from lactic acid. With all out intensity go to failure on every set if using that set/rep scheme IMO.

[Phate]

but if you read my other thread 2 down from this one people are saying only go to failure on last set?

can anyone tell me how many sets to do for chest,bie,tri traps, shoulders?

for the most part i workout a muscle out till i feel i've gotten to the point where i would be pointless to break it down further, for me that anywhere between 12-16 sets for larger muscle groups and 9-12 for smaller ones

[daniel_3855]

for the most part i workout a muscle out till i feel i've gotten to the point where i would be pointless to break it down further, for me that anywhere between 12-16 sets for larger muscle groups and 9-12 for smaller ones

how many reps do you do? iam on a cutter so would i need to do around same sets as you but around 15-20 reps for big and 12-15 for small muscles

[Phate]

actually, keeping rep range between 6-12 has been shown to burn more calories than high ranges because of the stress on your CNS, lower reps like 1-4 have a slightly greater impact, but that is training for strength more than muscle size, IMO this is how the reps break down, take into account this is based on my body

1-4 Pure strength, very little size
4-8 Medium strength, medium size
8-12 maximum size, medium strength
12-20 medium size, medium endurance
20-? maximum endurance

[daniel_3855]

thanks guys getin it now,

how many reps for chest and traps? looking for max size and medium strength

[Phate]

i use that same scale for all muscle groups since they are all made of the same, well not exactly if you want to get technical, muscle fiber

[daniel_3855]

hi sorry mate just 1 more question when doing chest workout do you do 12-16 sets for lower chest, then same for mid chest and again for upper chest?

or do you split the 12-16 sets in 3? so it would be like 5 sets on each muscle.

thanks

[Phate]

your chest is composed of two major muscles, pectoralis major, which is hit more on declines, hence why most people arch, they are subconsciously angling their body towards the stronger muscle, and pectoralis minor which is hit more on incline

try this workout and see how you feel

do a good warm up however you like, but don't tire yourself out
take 1-1 1/2 minutes in between sets, water as often as you like
go to failure on each set

3 sets DB bench press
3 sets incline press
3 sets decline flys
3 sets incline flys or cable crossovers
3 sets weighted dips, or normal dips if you can't weight them after the workout

[helium3]

actually, keeping rep range between 6-12 has been shown to burn more calories than high ranges because of the stress on your CNS, lower reps like 1-4 have a slightly greater impact, but that is training for strength more than muscle size, IMO this is how the reps break down, take into account this is based on my body

1-4 Pure strength, very little size
4-8 Medium strength, medium size
8-12 maximum size, medium strength
12-20 medium size, medium endurance
20-? maximum endurance

good formular but i find that leg growth is optimised in the 10-20 rep range.

[Phate]

good formular but i find that leg growth is optimised in the 10-20 rep range.

good point, though that chart is just based off of my training experience, i never train legs for size as my legs are naturally the dominant part of my body so that chart does reflect them

[bmit]

2 sets to failure for biceps with 15 seconds rest in between every 3 days. Same with tris. Legs, shoulders, back, chest, calves are done every 3 days with 3 all out sets to failure with 15 seconds rest in between. this done after proper warm up. Hitting my muscles with with high frequency and with enough intensity to grow. Doggcrapp style training.

[helium3]

good point, though that chart is just based off of my training experience, i never train legs for size as my legs are naturally the dominant part of my body so that chart does reflect them

then your experience is very similar to mine and i would imagine most people. but to make sure i generally use most of the rep ranges in a linear and progressive fashion. in other words i go from high reps to low increasing the weight each week, i find this limits the amount of exposure to a given weight, this way the adaptation is limited, so you can acheive growth while your body continually adapts to the stimulas. obviously you have to start the cycle again once you get down to your maximum lifts, hopefully at a higher weight than the previous cycle.

[daniel_3855]

your chest is composed of two major muscles, pectoralis major, which is hit more on declines, hence why most people arch, they are subconsciously angling their body towards the stronger muscle, and pectoralis minor which is hit more on incline

try this workout and see how you feel

do a good warm up however you like, but don't tire yourself out
take 1-1 1/2 minutes in between sets, water as often as you like
go to failure on each set

3 sets DB bench press
3 sets incline press
3 sets decline flys
3 sets incline flys or cable crossovers
3 sets weighted dips, or normal dips if you can't weight them after the workout

when you say worm up is it just do 1 set for each muscle but not to failure?

i have never done a worm up?

[Phate]

yeah, an easy warm up would be using a weight you can do for 20-25 reps and doing it for 10-15, just to make sure the muscle has good blood flow to it before you push it

[Ronnie Rowland]

I do 12 sets for both biceps and triceps during a blasting phase.

[GT2]

it's spelt BICEP. I don't know why some people spell it bicepT. Where the hell did the "t" come from?

[Warrior]

so should i go to failure on every set? or just go close to failure then last set go to failure?

as everyone is saying only go to failure on last set mate?

The idea of failure can vary and the idea of acutally hitting failure - wether concentric, eccentric or static - will depend on the bodybuilder's training experience. If you have been training for awhile, your motor control ability to accurately recruit the agonist muscle is stronger - with less antagonist and supportive muscle support. The strong contractions advanced bodybuilders can provide, along with the heavy loads, usually result in greater trauma to the region... and repeatedly hitting it to failure can cause a performance inroad that will take a long time to recovery and grow from. The idea is to create just enough stimulus to grow... but not so much that you over reach. Docummenting progression in a training log is probably the best way for you optimize your program structure.