Working a body part once every 7 days (is 3 sets per exercise enough?)

[Tommy Gunn]

This is the same routine I posted in the upper/lower thread but I figured the title would be misleading so I decided to start another thread with this new revised routine I wrote. I'm 30 years old, 6' 270 lbs with a lot of body fat who is all natural. I will work each body part every 7 days. Here it is:

*3 days a week weightlifting routine (Mon, Weds, Fri) with a 3 minute rest between sets. I will be doing all exercises with reps of 8-10 keeping the same weight each set with a weight that I can do atleast 8 but can't do for more than 10. I will progress the weights when I can do all sets with 10 reps.

Day 1 Mon.

1. Overhand rows to chest 4x8-10 (as seen here: http://www.exrx.net/WeightExercises/...arDeltRow.html )
2. Lat pulldowns 4x8-10
3. Bicep curls 3x8-10
4. 4 way neck machine (front, left, right, back) 4x8-10

Day 2 Weds.

1. Squats 4x8-10
2. Leg curls 4x8-10
3. Calve raises 4x8-10

Day 3 Fri.

1. Flat bench 4x8-10
2. Low incline bench 3x8-10
3. Side lateral raises 4x8-10
4. Tricep pushdowns 3x8-10

[boxa06]

3 hard working sets per exercise is enough. whats your goal? just wondering because 3 mins is a long wait between sets..

[Tommy Gunn]

3 hard working sets per exercise is enough. whats your goal? just wondering because 3 mins is a long wait between sets..

My goal isn't really specific. Just to get big and strong LOL.

Seriously though, my goal is to bulk and I really don't care about definition (I realize diet is a big part of this).

[boxa06]

you're right diet is key..

3 mins is more for strength training whereas 1-2 mins is for hypertrophy. personally i get much better gains from this.

[LatissimusaurousRex]

Your lats are one of (if not THE) biggest muscle on your body, you should def hit them with more volume. I'd throw some pullups in there (assisted if needed), def be good for a man of your generous size and this will build you a good base of upper body strength. I wouldn't worry about curling anything until you can atleast do 10 pullups. More squats, I'd bump it up to 6 sets, lose the leg curls and add some Deadlifts. Leg day should be a painful, deeply emotional experience. If you insist on doing shoulders and chest on the same day, I'd still suggest getting some kind of shoulder press in there. You could do your chest workout (which btw I'd add either a few sets of flies or crossovers) then do your side laterals and after maybe throw in a few sets of light arnold presses. Your delts are getting a good workout from the chest workout though. And finish off with some reverse flies for your rear delts, then your tricep exercise(s)

This is of course just my opinion, but it's def an improvement from your suggested split.

Also there is a general rule of thumb when designing your workout that larger muscle groups should get around 16 sets and 12 sets for the smaller. This is just a "rule of thumb" though, with the right intesity you could def blow your load quicker than that.

[gallagher771]

depends what your going for strength or a cut look

[Tommy Gunn]

Like I put in my original post, I will be taking all 3 sets to failure.

[bigslick7878]

I am getting confused with the numbers..

3x8x10 what are all of those numbers referring to????

I usually do 6-10 sets per exercise except for small muscles.

It is tough to do 3 sets until "failure" at 10 reps unless you are using a LOT of weight.

[Tommy Gunn]

I just got back from doing Day 3 of my routine. I've decided to add some more volume. As seen here:

*3 days a week weightlifting routine (Mon, Weds, Fri), ALL SETS TAKEN TO FAILURE with a 3 minute rest between sets. I will be doing all exercises with reps of 8-10 keeping the same weight each set with a weight that I can do atleast 8 but can't do for more than 10. I will progress the weights when I can do all sets with 10 reps.

Day 1 Mon.

1. Overhand rows to chest 4x8-10 (as seen here: http://www.exrx.net/WeightExercises/...arDeltRow.html )
2. Lat pulldowns 4x8-10
3. Bicep curls 3x8-10

Day 2 Weds.

1. Squats 4x8-10
2. Leg curls 4x8-10
3. Calve raises 4x8-10

Day 3 Fri.

1. Flat bench 4x8-10
2. Incline bench 3x8-10
3. Side lateral raises 4x8-10
4. Tricep pushdowns 3x8-10

[bigslick7878]

OK I got it now, 8 to 10 reps. I am slow.

That routine is inadequate IMO. Not enough of....anything.

I could knock those 3 workouts out in 30 minutes each.

This might be good for your first week or two back from a long layoff but that is about it.

[Tommy Gunn]

OK I got it now, 8 to 10 reps. I am slow.

That routine is inadequate IMO. Not enough of....anything.

I could knock those 3 workouts out in 30 minutes each.

This might be good for your first week or two back from a long layoff but that is about it.

What if all my sets are going to failure? Won't my intensity make up for the lack of volume?

Not that I'm saying he's wrong but does anybody disagree with bigslick7878s opinion of this routine?

[boxa06]

I agree with bigslick..

In my opinion the routine lacks intesity needed to promote maximum muscle gains. You should shorten recovery between sets and add in more excerises.

[Tommy Gunn]

I agree with bigslick..

In my opinion the routine lacks intesity needed to promote maximum muscle gains. You should shorten recovery between sets and add in more excerises.

Why do you say it lacks intensity?

[bigslick7878]

This is the same routine I posted in the upper/lower thread but I figured the title would be misleading so I decided to start another thread with this new revised routine I wrote. I'm 30 years old, 6' 270 lbs with a lot of body fat who is all natural. I will work each body part every 7 days. Here it is:

*3 days a week weightlifting routine (Mon, Weds, Fri), ALL SETS TAKEN TO FAILURE with a 3 minute rest between sets. I will be doing all exercises with reps of 8-10 keeping the same weight each set with a weight that I can do atleast 8 but can't do for more than 10. I will progress the weights when I can do all sets with 10 reps.

Day 1 Mon. OK so we got back and biceps here....

1. Overhand rows to chest 4x8-10 (as seen here: http://www.exrx.net/WeightExercises/...arDeltRow.html ) Add 4 more sets
2. Lat pulldowns 4x8-10 Add 4 more sets
3. Bicep curls 3x8-10 Add 3 more sets
4. 4 way neck machine (front, left, right, back) 4x8-10 Have never used this machine and after looking at it doubt I ever will, seems to be a waste of gym time. Add in some upright rows or wide grip chin ups instead, 4 sets

Estimated time - 40 minutes (set every other minute with 4 minute break in between exercises)

Day 2 Weds. Legs....

1. Squats 4x8-10 Add 4 sets
2. Leg curls 4x8-10 Add 2 sets
3. Calve raises 4x8-10 Fine

Add in another leg exercise, lunges will work 4 sets

Estimated time - 46 minutes

Day 3 Fri. Chest Shoulders and Triceps

1. Flat bench 4x8-10
2. Low incline bench 3x8-10
3. Side lateral raises 4x8-10
4. Tricep pushdowns 3x8-10

Chest and shoulders should be split up, not on the same day. Even off cycle I do about 45 sets between those 2 muscles over an 1hr and a half. This is by far the weakest point, you are not even scratching the surface of working 2 large muscles

I also would get off all the machines and use free weights more.

[boxa06]

Why do you say it lacks intensity?

By this I mean there aren't enough excersises and sets. Big rest time between sets which is contributing to you taking 45mins to do the session.

As bigslick above has highlighted some of the things that can be improved I would also suggest making it into a 4 day split.