Sets???

  • Posted by a hidden member.
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    May 24, 2011 7:35 AM GMT
    Hello. If I workout each muscle group twice a week with 3-4 exercises per muscle group (e.g. legs, chest etc.) each workout, will 2 sets per exercise suffice, or should I do 3? It seems hard to do 3 and I feel like I am overtraining. I would greatly appreciate the advice of anyone who is knowledged on this topic. Thanks!! icon_smile.gif
  • rafiki87

    Posts: 331

    May 24, 2011 2:21 PM GMT
    What are you trying to gain from your workout is the question - is the workout intended to correct muscle imbalances, hypertrophy, max strength, etc?
  • Posted by a hidden member.
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    May 24, 2011 4:14 PM GMT
    generally hypertrophy
  • rafiki87

    Posts: 331

    May 24, 2011 6:29 PM GMT
    hypertrophy and strength phases go hand in hand - normally, strength phases are sandwiched in between hypertrophy phases.

    each phase is 4-6 weeks, again depending on what you need to do.

    hypertrophy prior to a strength phase... 3-5 exercises per workout, 2-4 sets at 5-8 reps with 90 seconds rest.

    strength phase... 2-3 exercises per workout, 3-6 sets at 2-4 reps and 3-4 minutes rest.

    hypertrophy after a strength phase... 4-6 exercises per workout, 2-3 sets at 6-10 reps with 120 seconds rest



  • rafiki87

    Posts: 331

    May 24, 2011 6:29 PM GMT
    oh yeah, NUTRITION is key!!!
  • Posted by a hidden member.
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    May 25, 2011 12:43 PM GMT
    ...bump...
  • Posted by a hidden member.
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    May 25, 2011 12:56 PM GMT
    how are you going to bump this when he gave you the answer icon_razz.gif
  • twilight2010

    Posts: 307

    May 25, 2011 1:18 PM GMT
    You have to eat right - MOST IMPORTANT

    then with exercise you will grow.

    Do not overtain, do not train for more than 45 min, after that the body starts going cataboli(breaking down muscle).

    Rest at least 3 days between muscle groups.

    Stick to compound exercises, dont do concentration curls and stuff like that. Do exercises that target multiple muscle fibres and muscle groups.

    Drink plenty of water

    For building muscle you need to lift heavy(with propper form) and low reps. To condition you lift lighter and more reps.

    Propper form is key here or all your hard work will be a waste of time.

    Want to know more or ask anything send me an email.

    Good luck