How many total exercises/sets should you do per muscle group?

  • Posted by a hidden member.
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    Aug 20, 2010 7:57 PM GMT
    I think I might be over training. I've been doing 5 exercises with 3 sets per muscle group.

    For example:

    Biceps

    3 sets of dumbbell curls
    3 sets of striaght bar curls
    3 sets of ez bar curls
    3 sets of hammer curls
    3 sets Cable machine curls (21s)

    Would this be over training my biceps?
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    Aug 21, 2010 3:12 AM GMT
    Aznewbie saidI think I might be over training. I've been doing 5 exercises with 3 sets per muscle group.

    For example:

    Biceps

    3 sets of dumbbell curls
    3 sets of striaght bar curls
    3 sets of ez bar curls
    3 sets of hammer curls
    3 sets Cable machine curls (21s)

    Would this be over training my biceps?


    I don't believe so, but you'll want to make sure you work out different parts of your body equally. Your body naturally wants to be proportional.
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    Aug 21, 2010 3:13 AM GMT
    I found this on a search for "over-training symptoms."

    Overtraining with Weights - Signs and Symptoms

    I hope it helps in determining if your over-training.
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    Aug 21, 2010 6:30 AM GMT
    Do you only do a muscle group a day or is this part of a larger "Back / Bicep" day that would include another 5 exercises of 3 sets?
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    Aug 21, 2010 6:34 AM GMT
    Pinny saidDo you only do a muscle group a day or is this part of a larger "Back / Bicep" day that would include another 5 exercises of 3 sets?


    Actually lately I've been doing just one a day. After much research though, I'm thinking about doing some split training. The only issue I have is that after a hard back or chest workout, my arms are pretty fried.
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    Aug 21, 2010 6:36 AM GMT
    Aznewbie said
    Actually lately I've been doing just one a day. After much research though, I'm thinking about doing some split training. The only issue I have is that after a hard back or chest workout, my arms are pretty fried.


    ...and that's were legs come into play! icon_wink.gif
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    Aug 21, 2010 6:40 AM GMT
    If your biceps can handle it, it's not overtraining. I wouldn't do that everyday though. You may want a day or two or three in between, depending on how often you can do that same set again. Perhaps up the weight and decrease the reps or sets for a different kind of workout one day and then do a high volume low weight high rep day another day if you want. I'm assuming with that workout, your goal is 'hypertrophy,' which is a fancy word for making it bigger via inflammation of as many muscle fibers as possible, in which case, you're not done at the gym until your arms are torn up completely. This is in contrast to "strength," which is the coordinated contraction of fast twitch fibers in unison to mechanically move a set amount of resistance and usually doesn't involve nearly the extent of inflammation due to no fatigue of the slow twitch fibers and few of the fast twitch.

    If you think about it, all the exercises are working the same muscle, which contracts in the same way everytime. The different exercises are for your psychological benefit of doing something perceived different. Of course, some exercises are better at targeting the biceps in isolation better than others without synergy with the shoulders or the momentum provided by easier parts of the contraction.
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    Aug 21, 2010 6:41 AM GMT
    A1EX said
    Aznewbie said
    Actually lately I've been doing just one a day. After much research though, I'm thinking about doing some split training. The only issue I have is that after a hard back or chest workout, my arms are pretty fried.


    ...and that's were legs come into play! icon_wink.gif


    I have a leg day, Im talking about the other days
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    Aug 21, 2010 6:41 AM GMT
    Well frankly put, yes you are over training. Isolated muscle training as an entire workout is a bit much.

    The research you've done on split training will prove much more effective for you. It takes far too long to properly, in a solo manner, hit every large muscle group within an effective amount of time.

    Back/Bi's
    Chest/Tris (shoulders)
    Legs

    That is the standard 3 day a week lifting schedule and for about 30 years trainers haven't been deviating much from there. NASM teaches 3 per muscles 6-7 exercises total. Now I personally do not agree, but on average that is a good scale.
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    Aug 21, 2010 6:50 AM GMT
    Pinny saidWell frankly put, yes you are over training. Isolated muscle training as an entire workout is a bit much.

    The research you've done on split training will prove much more effective for you. It takes far too long to properly, in a solo manner, hit every large muscle group within an effective amount of time.

    Back/Bi's
    Chest/Tris (shoulders)
    Legs

    That is the standard 3 day a week lifting schedule and for about 30 years trainers haven't been deviating much from there. NASM teaches 3 per muscles 6-7 exercises total. Now I personally do not agree, but on average that is a good scale.


    I hear you, I like to workout 5 days a week though. Any suggestions?
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    Aug 21, 2010 7:03 AM GMT
    3 day lifting week, plus two days yoga/pilates/cardio

    done icon_smile.gif

    also there are two issues: (1) systematic over training, which is working the whole body too hard without enough rest (2) over focussing on one body part. Your 5 exercises, 3 sets sounds like (2)
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    Aug 21, 2010 7:13 AM GMT
    Lostboy said3 day lifting week, plus two days yoga/pilates/cardio

    done icon_smile.gif

    also there are two issues: (1) systematic over training, which is working the whole body too hard without enough rest (2) over focussing on one body part. Your 5 exercises, 3 sets sounds like (2)


    Well yea but, I do 5 exercises for every body part though. BTW, forget the yoga and the palates. Its not my cup of tea. Also, I make sure I give each muscle group at lest 48 hours before doing any type of exercises that would use that muscle. For example, if I did an arm workout I would not do back or chest for a couple days.
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    Aug 21, 2010 8:06 AM GMT
    If you don´t do SERIOUS, organized stretching you are going to end up very tight and out of balance. There is so much variety in yoga and pilates that don´t presume it´s "not for you".
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    Aug 21, 2010 4:49 PM GMT
    Aznewbie said BTW, forget the yoga and the palates.

    Not my cup of tea either but I still do it twice a week and it rocks my body. Good Yoga or Pilates classes leave you sweating, tired and feeling like you just grabbed a great workout.

    I also can blow my bf while he rides my dick, he now makes sure I get to my Mind/Body classes on time.

    Where's the cardio in your workout?
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    Aug 21, 2010 6:28 PM GMT
    Pinny said
    Aznewbie said BTW, forget the yoga and the palates.

    Not my cup of tea either but I still do it twice a week and it rocks my body. Good Yoga or Pilates classes leave you sweating, tired and feeling like you just grabbed a great workout.

    I also can blow my bf while he rides my dick, he now makes sure I get to my Mind/Body classes on time.

    Where's the cardio in your workout?


    That doesn't sound like a healthy back position...It's almost a C curve to be able to do that...
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    Aug 21, 2010 6:46 PM GMT
    I usually do it til I fatigue them out for the day

    Meaning can't do any more reps
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    Aug 21, 2010 10:17 PM GMT
    Pinny said
    Aznewbie said BTW, forget the yoga and the palates.

    Not my cup of tea either but I still do it twice a week and it rocks my body. Good Yoga or Pilates classes leave you sweating, tired and feeling like you just grabbed a great workout.

    I also can blow my bf while he rides my dick, he now makes sure I get to my Mind/Body classes on time.

    Where's the cardio in your workout?


    I do cardio after every workout.
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    Aug 22, 2010 6:31 PM GMT
    bluey2223 saidThat doesn't sound like a healthy back position...It's almost a C curve to be able to do that...

    Not if done right, plus I don't do it for long. It is there just for fun.

    Aznewbie said
    I do cardio after every workout.

    What and for how long?
  • draphael

    Posts: 2

    Aug 23, 2010 7:07 PM GMT
    5 exercises, 3 sets per muscle group sounds like a lot to me.

    Body for Life routine recommends 6 sets per muscle group, with very short breaks between sets.

    Set 1 12 reps
    Set 2 10 reps (more weight)
    Set 3 8 reps (more weight)
    Set 4 6 reps (more weight)
    Set 5 12 reps at initial weight, then no break
    Set 6 12 reps at less weight, preferably on different machine
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    Aug 24, 2010 1:40 AM GMT
    Aznewbie saidI think I might be over training. I've been doing 5 exercises with 3 sets per muscle group.

    For example:

    Biceps

    3 sets of dumbbell curls
    3 sets of striaght bar curls
    3 sets of ez bar curls
    3 sets of hammer curls
    3 sets Cable machine curls (21s)

    Would this be over training my biceps?



    you probably dont need 5 different exercises.

    I would cut the cable machine curls or cut the straight bar curl and do 4 sets of your first four exercises with the last set of each being a drop, if you really want to feel the burn even do a 5th.

    My bicep routine consists of ez bar curls, standing dumbell curls, preacher curls and then either seated incline dumbell curls or concentration curl
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    Aug 24, 2010 2:52 PM GMT
    five exercises for a single muscle group suggests that you are on an A B C D E programme; a muscle group a day. Then it's fine, especially for bulking up ...and you have the time to hit the gym five times a week doing weights.