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  1. #1
    Registered User djm_e22's Avatar
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    Am I doing enough sets/reps for maintenance purposes?

    I am trying to go on a maintenance phase for all of my bodyparts except arms for the next three weeks. My arms are lagging. I will hit my arms hard 3 times a week, but look at my workout for the maintenance part, are my sets/reps enough?

    Monday
    1. Bench Press - ONLY 3 sets x 6-8 reps(Maintenance for Chest)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Wednesday
    1. Squat - ONLY 3 sets x 6-8 reps(Maintenance for Quads)
    2. Leg Curls - ONLY 3 sets x 6-8 reps(Maintenance for Hams)
    3. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    4. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Friday
    1. Dumbbell Rows - ONLY 3 sets x 6-8 reps(Maintenance for Back)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
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  2. #2
    Registered User Big Slim DaDDy's Avatar
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    Why are you doing maintenance for 3 weeks? Even if you trained for mass for 3 weeks you wouldn't grow an epic amount.
    Spike92 is 15.
    ^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.


    When im not hungry I eat. When Im tired I train. When I feel like giving up I push harder.
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  3. #3
    Registered User djm_e22's Avatar
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    Originally Posted by Big Slim DaDDy View Post
    Why are you doing maintenance for 3 weeks? Even if you trained for mass for 3 weeks you wouldn't grow an epic amount.
    Because my arms are lagging that bad so I am hitting them hard for the next three weeks. I'm hoping this does something. But if I'm not happy I will go longer, but I still would like to know if I am doing to few of sets/reps on the bodyparts that will be on maintenance.
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  4. #4
    I scare people. CanuckTank's Avatar
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    jesus, this is the ifbb section, not the newb training question forum.
    Like Brutis...you can do dis.
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  5. #5
    Registered User Big Slim DaDDy's Avatar
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    Originally Posted by djm_e22 View Post
    Because my arms are lagging that bad so I am hitting them hard for the next three weeks. I'm hoping this does something. But if I'm not happy I will go longer, but I still would like to know if I am doing to few of sets/reps on the bodyparts that will be on maintenance.
    If your arms are lagging why would you train everything else less hard? That won't help your arms.
    Spike92 is 15.
    ^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.


    When im not hungry I eat. When Im tired I train. When I feel like giving up I push harder.
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  6. #6
    LBD Tyrbolift's Avatar
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    Originally Posted by Big Slim DaDDy View Post
    If your arms are lagging why would you train everything else less hard? That won't help your arms.
    For balance. Proportion.

    In general, yes, that looks acceptable for maintenance, not knowing previous workout routine and size/condition notwithstanding.

    Go for it. Learn by doing and keep that which works and reject that which doesn't.
    Time To Re-Schedule
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  7. #7
    Registered User gunit00's Avatar
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    Originally Posted by Tyrbolift View Post

    Go for it. Learn by doing and keep that which works and reject that which doesn't.
    Nuff said!!^^^
    "Are you kidding me? 'White Cops on power trips'? Really don't start this the man has me down ****, that died a LONG time ago. " Shakes head really hard and laughs.

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  8. #8
    Registered User Aussie_kev's Avatar
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    Originally Posted by djm_e22 View Post
    I am trying to go on a maintenance phase for all of my bodyparts except arms for the next three weeks. My arms are lagging. I will hit my arms hard 3 times a week, but look at my workout for the maintenance part, are my sets/reps enough?

    Monday
    1. Bench Press - ONLY 3 sets x 6-8 reps(Maintenance for Chest)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Wednesday
    1. Squat - ONLY 3 sets x 6-8 reps(Maintenance for Quads)
    2. Leg Curls - ONLY 3 sets x 6-8 reps(Maintenance for Hams)
    3. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    4. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Friday
    1. Dumbbell Rows - ONLY 3 sets x 6-8 reps(Maintenance for Back)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    try this if you want to. bi and forearms together one one day 6 reps max eight sets for bi six sets for forearms once a week. four training sessions later do tri and shoulders ten sets 6 reps max. for shoulders nine sets 6 to eight reps go heavy and do lots of different exercises it has been ok for me
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  9. #9
    Banned FullROM's Avatar
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    Originally Posted by djm_e22 View Post
    I am trying to go on a maintenance phase for all of my bodyparts except arms for the next three weeks. My arms are lagging. I will hit my arms hard 3 times a week, but look at my workout for the maintenance part, are my sets/reps enough?

    Monday
    1. Bench Press - ONLY 3 sets x 6-8 reps(Maintenance for Chest)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Wednesday
    1. Squat - ONLY 3 sets x 6-8 reps(Maintenance for Quads)
    2. Leg Curls - ONLY 3 sets x 6-8 reps(Maintenance for Hams)
    3. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    4. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps

    Friday
    1. Dumbbell Rows - ONLY 3 sets x 6-8 reps(Maintenance for Back)
    2. Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    3. Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
    You should know how to train, your posting here in the pro section which would indicate you are at or near the level of a pro.

    If not please post in the correct section.
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  10. #10
    Registered User gunit00's Avatar
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    Originally Posted by FullROM View Post
    You should know how to train, your posting here in the pro section which would indicate you are at or near the level of a pro.

    If not please post in the correct section.
    Useless post!!^^^
    "Are you kidding me? 'White Cops on power trips'? Really don't start this the man has me down ****, that died a LONG time ago. " Shakes head really hard and laughs.

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  11. #11
    Registered User Big Slim DaDDy's Avatar
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    Originally Posted by Tyrbolift View Post
    For balance. Proportion.

    In general, yes, that looks acceptable for maintenance, not knowing previous workout routine and size/condition notwithstanding.

    Go for it. Learn by doing and keep that which works and reject that which doesn't.
    He's not gonna create a lot of balance in 3 weeks.
    Spike92 is 15.
    ^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.


    When im not hungry I eat. When Im tired I train. When I feel like giving up I push harder.
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  12. #12
    LBD Tyrbolift's Avatar
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    Originally Posted by Big Slim DaDDy View Post
    He's not gonna create a lot of balance in 3 weeks.
    True. Nothing will. But you have to realize everyone has different goals. Some want to get as big as possible everywhere with less regard for balance. Nothing wrong with that either. If he didn't have the mysterious time line of 3 weeks, I'd probably recommend giving himself a longer time to bring up his arms faster than the rest, so that he ultimately is bigger and more proportioned equally both than the [arms only--put the rest in neutral] plan.
    Time To Re-Schedule
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  13. #13
    Registered User djm_e22's Avatar
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    Originally Posted by CanuckTank View Post
    jesus, this is the ifbb section, not the newb training question forum.
    Originally Posted by FullROM View Post
    You should know how to train, your posting here in the pro section which would indicate you are at or near the level of a pro.

    If not please post in the correct section.
    Originally Posted by Big Slim DaDDy View Post
    He's not gonna create a lot of balance in 3 weeks.
    I realized I put this in the wrong section, but now I must defend myself.
    I'm 5'7 weight 185lbs
    Max squat 500lbs x 4 reps(Raw w/ Belt only) Proof here: http://www.youtube.com/watch?v=mSNAO-w6GcU
    Max Bench press 305lbs x 4 reps(Raw).
    I run a 4.31 40 yard dash.

    I knew I would have to explain myself and would get few people to just answer my question. I haven't directly train my arms for the past 3 years. They don't look bad either due to me doing pullups, rows and pressing movements. But I thought they could still use a little more mass. Also I have just been needing a break from all the other stuff!! So I figured I would put those on maintenance while trying to bring up my arms a little. Plus since I never do my arms I was thinking going from never doing arms to doing them 3x a week for 3 weeks would definantly shock them.

    I also know maintenance will depend from person to person but I was hoping to get a general idea.
    Last edited by djm_e22; 11-27-2009 at 06:36 AM.
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