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WHAT IF????????? - May 21 2008 12:20:15
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tomlet1
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i have read sumwhere that for smaller muscle groups should only be trained with a maximum of 6-8 sets total, what if after the 6-8 sets i feel i could do more because they are not really tired altough i don't wanna risk overtraining??????????
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RE: WHAT IF????????? - May 21 2008 13:52:39
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3-style
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Are these 6-8 worksets taken until failure? or are you including warm-ups too?
Im sure you can squeeze some more life out of the batteries without having to resort to increasing sets. Focus and intensity is something that either comes with time or is taught by an experienced trainer.
I have trained with many a trainer who reaches for the rack before they get the the true meat and veg of a set. Usually new trainers do so as to go on would take them out of thier comfort zone.
Check out Dorian Yates training. Thats how you milk a set dry!!
< Message edited by 3-style -- May 21 2008 13:55:31 >
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RE: WHAT IF????????? - May 21 2008 13:56:52
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defected
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Maybe if your not done by then. You should try heavier weights or less rest time in between sets. I would have thought, you could, feel like you've done enough after 8 sets if you want to.
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RE: WHAT IF????????? - May 21 2008 14:18:52
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Incredible Bulk
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for smaller body parts i use the 3-6 sets principle as their size does not warrant such attention.
if i feel i can do more then i realise that next time i'll have to up the weight or intensity of the set.
intensity means different things to different people so my take is to make the set as hard as possible to complete through:
*form
*reps
*angle of exercise
*forced reps
*negatives
yates used to complete a set of say 8-10 reps then have a partner force 2 more out of him, then complete a few more reps of negative pause/holds.... by the end of one 'working' set his muscles were shot.
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RE: WHAT IF????????? - May 21 2008 15:16:26
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tomlet1
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wel i hav started the routine posted by cashman, and basically found that on back and bi day my biceps were not feeling very tired and felt like i needed to do more, but this mite just be because i like to ache like a bitch the next day lol
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RE: WHAT IF????????? - May 21 2008 15:21:02
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Incredible Bulk
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being crippled the next day does not = growth.... keep that in mind. 
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RE: WHAT IF????????? - May 21 2008 15:35:15
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Icemansoldier
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8 sets is enough for smaller muscle groups if there not hammered by then you must'nt be using heavy enough weights
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RE: WHAT IF????????? - May 22 2008 12:52:59
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Incredible Bulk
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quote:
ORIGINAL: Icemansoldier
quote:
ORIGINAL: tomlet1
how many reps in a set or should i do them until failure. i am mainly bothered about biceps but iv heard they tend to stop hurtin anyway
Well i are you looking for muscle mass or strength mate?
For Mass many recommend = 8-12reps
For Strength many recommend = 3-7 reps
I personally use a 2-12 rep range for all exercises so i gain strength and mass.
Dont do till failure, maybe on a few sets but doing it too much will fry your cns, therefore recovery will take longer.
Rep ranges for mass etc are BS
i grew plenty on 6 reps for pretty much everything.
different strokes for different folks.
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