Need opinions

[pashalispar123]

Hi, i'm a 16 year old who started lifting 2 years ago.All this time i was doing 3 exercises and 3 sets per muscle group.I just wanted to ask If i switch to 4 exercises - 4 sets per muscle group, will that be too much to handle or it depends from person to person.

[Partyrocking]

Not enough information to answer your question.

If you want advice I would post your entire routine, and the weights you're using on the main exercises, bench, squat, etc.

[IVIaximumPower]

Hi, i'm a 16 year old who started lifting 2 years ago.All this time i was doing 3 exercises and 3 sets per muscle group.I just wanted to ask If i switch to 4 exercises - 4 sets per muscle group, will that be too much to handle or it depends from person to person.

Yeh, depends on what, most programs are like 3-5 exerices and anyhwere from 3-5 sets per muscle group eg Chest. Example for chest i do 4 and triceps i do 3. Im a begginer.

[pashalispar123]

Not enough information to answer your question.

If you want advice I would post your entire routine, and the weights you're using on the main exercises, bench, squat, etc.

All exercises are performed with the same weight
Chest
1.Barbell bench press - 8 reps
2.Incline barbell press - 8 reps
3.Dumbell Bench press - 8 reps
4.Decline machine press - 8
Back
1.V-bar Pulldown- 10 reps
2.Lat pulldown- 10 reps
3.Single-Arm Dumbbell Row- 10 reps
4.Seated cable row-10 reps
Legs
1.Squats-8 reps
2.Leg press - 8 reps
3.Lunges-15 reps
4.Seated calf raises - 20
5.Standing calf raises - 10
Shoulders
1.Dumbell shoulder press - 8
2.Upright barbell row - 8
3.Exercise for rear delt, forgot the name, also 8 reps
4.And also forgot the name but it is for the front delt- 8 reps
Triceps
1.Skull crushers - 8 reps
2.Machine dips - 10 reps
3. Double-arm overhead extensions - 10 reps
4. Triceps pushdown - 10 reps
Biceps
1.Barbell curl - 10
2.Hammer curls - 12
3.Dumbell curls - 12
4.A machine exercise for biceps (forgot the name) - 10 reps

[Partyrocking]

Honestly, it looks like you're doing too little work.

If I'm reading this correctly, you're training each muscle group once a week, and you're only doing 1 set of each exercise. For example, your quads are only getting 3 sets a week. Your hamstrings are getting 0.

In contrast, a typical beginner's routine would have you doing at least 9-15 sets/week for your quads.

I would find a good beginner's routine and start there. I know you've been lifting for two years, but it sounds like a beginner's routine would be an increase in your workload, which you need.

[HkovaFit]

All exercises are performed with the same weight
Chest
1.Barbell bench press - 8 reps
2.Incline barbell press - 8 reps
3.Dumbell Bench press - 8 reps
4.Decline machine press - 8
Back
1.V-bar Pulldown- 10 reps
2.Lat pulldown- 10 reps
3.Single-Arm Dumbbell Row- 10 reps
4.Seated cable row-10 reps
Legs
1.Squats-8 reps
2.Leg press - 8 reps
3.Lunges-15 reps
4.Seated calf raises - 20
5.Standing calf raises - 10
Shoulders
1.Dumbell shoulder press - 8
2.Upright barbell row - 8
3.Exercise for rear delt, forgot the name, also 8 reps
4.And also forgot the name but it is for the front delt- 8 reps
Triceps
1.Skull crushers - 8 reps
2.Machine dips - 10 reps
3. Double-arm overhead extensions - 10 reps
4. Triceps pushdown - 10 reps
Biceps
1.Barbell curl - 10
2.Hammer curls - 12
3.Dumbell curls - 12
4.A machine exercise for biceps (forgot the name) - 10 reps

You have options bud!

I always say that frequent and consistent micro adjustments are more beneficial than larger, infrequent adjustments.

You could definitely a 4th exercise, but I wouldn't increase my sets to 4 till later on.

Or, you could not add a 4th exercise and increase your sets to 4.

Which do you think would benefit you most? Why? Do you feel you are covering all the exercises you should be? Do you just need an increased workload?

I think either option will work

[pashalispar123]

Honestly, it looks like you're doing too little work.

If I'm reading this correctly, you're training each muscle group once a week, and you're only doing 1 set of each exercise. For example, your quads are only getting 3 sets a week. Your hamstrings are getting 0.

In contrast, a typical beginner's routine would have you doing at least 9-15 sets/week for your quads.

I would find a good beginner's routine and start there. I know you've been lifting for two years, but it sounds like a beginner's routine would be an increase in your workload, which you need.

No bro, you got it all wrong.I'm working the muscles twice a week and i do 4 sets per exercise.So example for chest, i'm basically doing 16 sets in a DAY.

[pashalispar123]

You have options bud!

I always say that frequent and consistent micro adjustments are more beneficial than larger, infrequent adjustments.

You could definitely a 4th exercise, but I wouldn't increase my sets to 4 till later on.

Or, you could not add a 4th exercise and increase your sets to 4.

Which do you think would benefit you most? Why? Do you feel you are covering all the exercises you should be? Do you just need an increased workload?

I think either option will work

Thanks for sure i will think about it, but as if this week i'm going to try like i said.Thanks again

[Partyrocking]

So how are you running this, upper/lower, ppl, etc? The way you wrote it is ambiguous.

And why are you using the same weight for everything?

[pashalispar123]

So how are you running this, upper/lower, ppl, etc? The way you wrote it is ambiguous.

And why are you using the same weight for everything?

Monday-Chest and back
Tuesday-Legs,shoulders
Wednesday-Arms
Thursday-Chest,back
Friday-Legs,Shoulders
Saturday-Arms
And i was originally working 10 8 6 reps and having each set weight higher, but now i started with same weight and i increase it every week.

[NZninja101]

Monday-Chest and back
Tuesday-Legs,shoulders
Wednesday-Arms
Thursday-Chest,back
Friday-Legs,Shoulders
Saturday-Arms
And i was originally working 10 8 6 reps and having each set weight higher, but now i started with same weight and i increase it every week.

If what you're currently doing isn't working as it used to, then you need more work, so should add a set or two.


Also, consider training your triceps with chest and back, or putting shoulders on arm day. Since you're training your triceps six days in a row with the way things are at the moment, (assuming you're shoulder pressing for shoulders - if you're not then don't worry).

[Partyrocking]

I see, by same weight you meant straight sets. I thought you meant you use the same weight for every exercise.

I would consider moving shoulders to arm day and add rdls and leg curls to your leg day.

[pashalispar123]

If what you're currently doing isn't working as it used to, then you need more work, so should add a set or two.


Also, consider training your triceps with chest and back, or putting shoulders on arm day. Since you're training your triceps six days in a row with the way things are at the moment, (assuming you're shoulder pressing for shoulders - if you're not then don't worry).

Yea but if i switch shoulder to armday i would have 12 exercises, which is too much even for me

[pashalispar123]

I see, by same weight you meant straight sets. I thought you meant you use the same weight for every exercise.

I would consider moving shoulders to arm day and add rdls and leg curls to your leg day.

I will see for leg day but i'm not sure that i can switch shoulders to armday cuz i will have 12 exercises which is too much for me.