16 sets per body part

Hey guys,

I am turning my workouts up, but just would like some ideas.

I would like to do 16 sets per body part, for instance, if it is tricep day, I need to do 16 different sets for my triceps.

Which would be split between 4 different workouts/machines.

So what would you do for your triceps, to work them out the best, over 4 different machines? I will do about 12 reps per set, 16 sets in total.

Also, can someone give me the best workout programme? I want to work all of my body, so I want to do biceps, tri's, back, shoulders, chest, legs, abs. Monday to friday.

Thanks

Every body part needs to be trained with a different amount of sets- some body parts are bigger than others, some recover faster, etc..Here is my two cents

Triceps- 9 Sets
Biceps- 6 Sets
Chest- 10 Sets
Shoulders- 10 Sets
Back- 12 Sets
Legs- 15 Sets
Traps- 3 Sets

^Thats what works for me. But at the end of the day, it's about knowing your body and using trial and error. One thing I can assure you is that 16 sets for triceps is wayyyy too much.

Awesome thanks bud, ok so you do 6 sets for your biceps, but what do you do for those 6 sets?

Thanks

Usually...

3 BB Curls
3 Hammer Curls

or

3 Seated DB Curls
3 Preachers


Nothin' fancy.

Nothing wrong with 16 sets per bodypart. If you are getting desired results. What are your stats? Ht/Wt/BF %/Training Experience?

Mon: Chest/Shoulders/Triceps
Tue: Back/Abs/Biceps
Wed: Legs
Thur: Chest/Shoulders/Triceps
Fri: Back/Abs/Biceps

I'd do heavy mon/tue, lighter higher reps thu/fri with more dumbbell work. If you'd like I'll write the whole thing out for you.

yeah that would be awesome if you could!!!

I am 5 foot 10 inches, 27 years old, 13 stone, which I think is around 200 pounds, I dont know how to calculate body fat?? (sorry!)

Thanks

Quote:

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Originally Posted by tbody66

Nothing wrong with 16 sets per bodypart. If you are getting desired results. What are your stats? Ht/Wt/BF %/Training Experience?

Mon: Chest/Shoulders/Triceps
Tue: Back/Abs/Biceps
Wed: Legs
Thur: Chest/Shoulders/Triceps
Fri: Back/Abs/Biceps

I'd do heavy mon/tue, lighter higher reps thu/fri with more dumbbell work. If you'd like I'll write the whole thing out for you.

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I'm amazed that is not overtraining for you. But I cannot put up much of an argument, because you look much better than me, lol.

16 intense work sets per body part is way too much. Even the pros don't do that much!

Quote:

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Originally Posted by MattUK666

yeah that would be awesome if you could!!!

I am 5 foot 10 inches, 27 years old, 13 stone, which I think is around 200 pounds, I dont know how to calculate body fat?? (sorry!)

Thanks

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13 stone is 182 lbs.

Also my .02 is if you find yourself easily finishing 16 sets (especially for smaller muscle groups) you need to increase your intensity.

Gotta agree with Ronnie...16 sets is wayyyyyy too much, IMO. This seems to be a perfect recipe for overtraining.

Quote:

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Originally Posted by Ronnie Rowland

16 intense work sets per body part is way too much. Even the pros don't do that much!

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WOW, the man himself out in the public.
The more of Ronnie’s training strategies I use the bigger I get.
WITHOUT, being injured!!

16 sets is alot for the smaller muscles but if you see results go for it and you must recover fast as hell then