Exercise Selection

[pinfante]

How many exercise variations are you doing per muscle group per week? How often do you vary them. For chest for example: At a minimum should you be doing flat bench, some type of incline, some type of flys, and dips or decline? Thats 4 exercises

[air2fakie]

Much less than you most likely.

How many total sets per week are you doing? I never really paid attention to that but excluding any type of ab work i totalled 193 over the past week.

[pinfante]

Much less than you most likely.

yeah taking a deload this week, then going to try to drop the volume. Trying to figure out how many exercises to drop to.

[pinfante]

This is what im thinking for now. One thing that works against me is i cant deadlift due to 2 herniated disc in the lumbar.

[wilkinkc]

I think it mostly comes down to how long you have been lifting. A beginner can follow a beginner program and keep making progress where as an intermediate/advanced needs more volume. At least that is the way I understand it. I am following a beginner/novice routine currently and make good progress with it, but I just got back into lifting again not long ago.

[pinfante]

I think it mostly comes down to how long you have been lifting. A beginner can follow a beginner program and keep making progress where as an intermediate/advanced needs more volume. At least that is the way I understand it. I am following a beginner/novice routine currently and make good progress with it, but I just got back into lifting again not long ago.

21 years but i think the 193 working sets iv worked up to was just unsustainable... i really didnt even know how many i was doing til i tracked it one week and was like holy ****..

[George2100]

I do about 20 sets per week per individual muscle. For example, 20 for biceps, 20 for triceps. Not 20 sets total for “arms”. Back gets 30-40 sets per week.

[pinfante]

I do about 20 sets per week per individual muscle. For example, 20 for biceps, 20 for triceps. Not 20 sets total for “arms”. Back gets 30-40 sets per week.

how many sets are you talking to failure?

[George2100]

how many sets are you talking to failure?

Only the last set of each exercise.

[pinfante]

Only the last set of each exercise.

so how close to failure are you doing on the rest? Do you think you could do less sets if you took more to failure and get the same growth?

[George2100]

so how close to failure are you doing on the rest? Do you think you could do less sets if you took more to failure and get the same growth?

It depends. I’m not super anal about my training. No, I think I need the volume. I normally do about 5 sets for each exercise.