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  1. #1
    MattUK666's Avatar
    MattUK666 is offline Associate Member
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    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

  2. #2
    Gaspari1255 is offline Anabolic Member
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    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.
    Last edited by Gaspari1255; 04-14-2011 at 12:26 PM.

  3. #3
    MattUK666's Avatar
    MattUK666 is offline Associate Member
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    Awesome thanks bud, ok so you do 6 sets for your biceps, but what do you do for those 6 sets?

    Thanks

  4. #4
    Gaspari1255 is offline Anabolic Member
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    Usually...

    3 BB Curls
    3 Hammer Curls

    or

    3 Seated DB Curls
    3 Preachers


    Nothin' fancy.

  5. #5
    tbody66's Avatar
    tbody66 is offline Anabolic Member
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    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.

  6. #6
    MattUK666's Avatar
    MattUK666 is offline Associate Member
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    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

  7. #7
    Gaspari1255 is offline Anabolic Member
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    Quote Originally Posted by tbody66 View Post
    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.
    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.

  8. #8
    Ronnie Rowland's Avatar
    Ronnie Rowland is offline Author of Functional Training with a Fork
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    16 intense work sets per body part is way too much. Even the pros don't do that much!

  9. #9
    LatissimusaurousRex is offline Senior Member
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    Quote Originally Posted by MattUK666 View Post
    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
    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.

  10. #10
    BgMc31's Avatar
    BgMc31 is offline Anabolic Member
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    Gotta agree with Ronnie...16 sets is wayyyyyy too much, IMO. This seems to be a perfect recipe for overtraining.

  11. #11
    kelevra is offline Member
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    Quote Originally Posted by Ronnie Rowland View Post
    16 intense work sets per body part is way too much. Even the pros don't do that much!
    WOW, the man himself out in the public.
    The more of Ronnieís training strategies I use the bigger I get.
    WITHOUT, being injured!!

  12. #12
    gethuge21 is offline New Member
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    16 sets is alot for the smaller muscles but if you see results go for it and you must recover fast as hell then

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