onexepshyn saidI only work one body part a day (ie, chest, back, legs, shoulders, arms), and I'm considering switching it up so I can work those parts more than once a week.
I'm curious to know...
1) How many days a week do you work each muscle group?
2) How many SETS do you perform per muscle group?
I typically have done about 15-18 sets per muscle group during my workout, and each sets consists of 6-12 reps.
I've read recently that you only need 3-6 sets per muscle group, (super heavy to failure), for muscle hypertrophy (growth).
Thoughts? What does your plan consist of?
Different folks can do different things, DOH. Someone out of shape and untrained can't do volume, etc. Someone who is an advanced athlete, eating tons of calories, and has nothing else to do, can train for many hours every day. We know nothing about you, your caloric intake, nor you work and activity level. It's not really possible to answer the question well, given the lack of data. You also failed to state your training goal. I.e., your communication was terrible.
All that said, you're on the right track for recovery. Less is better. Weight lifting is highly intensive and you're doing plenty of volume. If you're training for sarcoplasmic hypertrophy, you're right on track for a typical person.
EAT. Eating is critical to training success.
Three sets isn't enough for most folks. 18 sets is a lot. 16 sets is o.k. and if you're doing light stuff, as well as some heavy stuff, it's o.k. Don't worry about 1RMs unless you're training for strength, and, most folks aren't.
If you see your strength dropping, drop 4 sets from that muscle group. With your heavier sets you can wait as much as 90 seconds, but, the workout takes forever, to move more weight around. In general, you'll find yourself making good gains if you have calories, and, essentially, circuit trains with 45 seconds intervals. Be sure to do your movements through a FULL range of motion, and concentrate on movements that provide that.
With quads, I can get through in about 55 minutes, and do about 16 to 18 sets. With chest, and tris, if I'm trained at 45sec intervals, I'll be done in about 70 minutes, excluding cardio. I personally do 16 sets on major groups, and 8 to 10 sets on minor groups, or even less, depending on how I feel. I go like so:
1. Back and bis
2. Chest and tris
7. No lifting.
I rotate forearms, abs, and calves, throughout each day. I've tried all sorts, of stuff, and I'm a classic mesomorph, but, training in this way, helps me makes the gains I want, and I have great recovery. I'm not quite as strong as I used to be (I'm 50), but, I'm o.k. with that. I lift in perfect form, and don't set out to impress anyone, although, I do.
Just FYI, without proper calories, you could take a boat load of AAS, and not make gains. The trick is in allowing time for recovery, not lifting for strength (if you wanna' be big), and FOOD.
It's really simple. The first thing is to take what the tiny guys say with a grain of salt.
(I was 175# at 12% at 17 years old. It's always been easy for me, no matter what some skinny queer might say.)
Get in; get out; eat; rest. Keep the reps up and through a full range of motion. Do that, and you'll be successful.
At 29, you're old enough for HRT. Go see the doc, and if your T is low, get it up over 1000. You'll feel a bunch better, protect your heart, recover much better, be leaner, and protect yourself against diseases of aging. T is good medicine for middle aged, and older, men, and can not only improve the quality of your life, but, extend it, as well.
Don't forget HIIT. Not only does it increase your cardiac threshold, markedly, but, it also is the fastest way to get lean. On top of that it increases your insulin sensitivity and increases your glucose tolerance. 8 to 12 minutes per day is good.
There's a saying, "Get pumped up and go home." You have to let your body be your guide. One day, you might be all carbed up and well rested and able to perform more work. Another day might be different.