I believe I may be overtraining my chest because I like to give it extra attention and extra sets everytime its chest day... How many sets should I be doing to give me the most benefit but to avoid the risk of overtraining?
btw- I'm 19 and supplement with an excellent diet, protein, and creatine... Just want to make sure I'm not hurting my progress by pushing myself too hard.
Thanks
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Thread: How many sets per bodypart
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01-11-2010, 10:16 AM #1
- Join Date: Sep 2009
- Location: Neenah, Wisconsin, United States
- Age: 34
- Posts: 19
- Rep Power: 0
How many sets per bodypart
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01-11-2010, 10:18 AM #2
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01-11-2010, 10:25 AM #3
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,600
- Rep Power: 13305
Regardless of the routine I am on, I usually only do about 6-9 sets of direct work to a specific muscle per week. If I split up my routine, its that volume, if I do fullbodies, I aim for that volume as well overall for the weeks total amount of volume. If I was doing a split I might do this for legs...
Legs
Squats 3 sets
Lunges 2 sets
SLDL's 2 sets
Step Ups 1 set
Calf Work
If I was doing a fullbody routine I would do something similiar to Ripptoes Starting Strength Program doing various types of squats 3 times a week for 3 sets which would keep in my 6-9 set weekly volume.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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01-11-2010, 11:14 AM #4
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01-11-2010, 11:26 AM #5
I'm currently on a 4 day a week routine in which each bodypart gets hit twice a week.
I spent a wee while trying testing volume to see how I responded to certain set ranges and my routine is geared towards a lagging chest and legs.
Total volume over the week per bodypart
Legs - 20 sets (including 4 sets for calves)
Chest - 11
Back - 10
Shoulders - 9
Bi/Tri - 6 each
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