Clown Face wrote:
I don’t really know then if you want a high frequency and volume.
Maybe a 3 way or 4 way split.
It also depends if you’re trying to focus on a particular muscle group or some need more ephasise due to structural build.
Also since I’m trying to bring up my delts I can go for 2 shoulder sessions and possibly alternate that e.g. week 1 would be 5 sessions and week 2 would be 4 sessions, or, I could stick another delt session in with legs as these will primarily be dumbbell movements. Any of these a good idea?
I’m curious also as to how many total sets I should be roughly aiming for in the workout if I am using 2 exercises per bodypart and maybe 3 total for legs and shoulders as they are on their own. Is 12 sets between 2 exercises too few? Should I be shooting for maybe 16 sets per bodypart?
i’d go for
Shoulders (and traps)
u could do that and take 1 day off every 2 working days. Chest/Tris, Back/bis, off, Legs, Shoulders, off… and repeat. As for the sets, the thing that you have to understand is that you can do two main working sets per muscle group, one for each exercise; too little? if you ramp up the weight gradually and prepare for that set, to give maximum intensity, stimulate maximum hypertrophy and deal as much damage as possible you will be working enough. The same goes for the number of reps; you can do sets of 3 reps, but as long as you perform the best you could perform on the session you’ll stimulate gains.
I helped a friend for some time but didn’t seem to understand; he wanted a number to shoot for on each set “how much reps in this one”, I always said “the most you can complete”, but he kept telling me “just tell me a number”. The thing with this is that if I tell him to do 12, and he does 12, but he could’ve done 15 he won’t be stimulating the gains he could’ve. You gotta get out of this scheme; think in terms of performance and max stimulation, because if you keep seeing programs like 3x12, 3x15 you won’t be on the edge to take advantage of your workouts. Maybe I talked too much, maybe it’s the fucking stimulants but I think you get the idea.[/quote]
Yeah man, excellent stuff. I was talking to another member on the site recently who told me he actually does 1 work set and he has incredible conditioning for his weight and build. I will keep your advice in mind for sure.
I’m moving more and more towards this type of lifting recently. Thanks for the help.