Hey guys im wondering is 31 sets per exersise little bit or is it enough i get 31 sets done in around 1 hour of training do 6-12 reps like to hear from you guys thank you :)
Hey guys im wondering is 31 sets per exersise little bit or is it enough i get 31 sets done in around 1 hour of training do 6-12 reps like to hear from you guys thank you :)
Well this depends if you are doing multiple muscle groups. I can do 20-25 sets within 30-40 minutes on one muscle group. I do not think you should go past that range. Check this out, I think it will be helpfull for you: http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=32&threadID=2137
I think you meant 31 sets per workout, right? :D
Most people will tell you its more than enough, I will tell you its way too much if its one body part. If you do a full body workout, 31 sets is excellent. But if you do 31 sets just for chest, it might be too much. So, what does your program look like?
Kostas
well today done
4 sets incline press
4 sets incline flies
4 sets dumbell press
4 sets dumbell flies
3 sets incline cables
3 sets decline cables
3 sets original cable flies
3 sets of hammer strength incline
3 sets hammer strength decline
well today done
4 sets incline press
4 sets incline flies
4 sets dumbell press
4 sets dumbell flies
3 sets incline cables
3 sets decline cables
3 sets original cable flies
3 sets of hammer strength incline
3 sets hammer strength decline
Are you getting results with this program man? If you are gaining mass and strength and you are seeing results in the mirror, you should stick to it because everybody is different and we cant predict whats best for everyone. Having said that, I think you are wasting valuable time in the gym. 10 sets for chest are usually plenty to completely destroy it. Throw in a drop set and you are done!
But as I said, it depends on the results you are getting. So how much progress have you made so far with this?
yes it it too much man!! better less sets but with more quality reps!
If you are only doing that once a week then you might be okay but any more than that and you are doing all for nothing. Even with once a week that still may be more than you are able to recover from but you know how your body recovers not me. If you can't completely recover from all that then youre doing more for nothing. Really the most I believe you need is good volume of 4 sets of 6-12 reps and 4 exercises at most. That would mean hitting your chest from all angles incline press, flat, decline and flyes for a good isolation finisher and that can be switched up to different angles occassionally. If you do it twice a week you do incline and flat one day and decline with flyes the next. You don't need every exercise you can think of because presses no matter how you slice it work the entire chest with some putting more emphesis on either the upper or lower portion but if you hit even just 2 exercises with good volume and proper reps you are shredding your chest. I think with your setup you will burn yourself out quick.
To me this looks like way to much. I do not think you are training with slow tempo to maximize results. For instance, let me ask you how long do you spend pr set ? How long is your rest time ?
Way too much! If you are able to do this much volume you are not being intense enough. You should be able to fatigue a muscle very quickly if you put maximum effort into each of your reps. Also are you actually getting that important mind muscle connection?
There is no right or wrong answear if it is working for you then stick with it man, always change up your routine also to keep your body guessing. How is your nutriton looking?
Bojan,
The amount of volume is up to you as long as it is producing results. What I do see, though, is too much repetitive motions. You only need one type of flie exercise not 3. Also doing incline and flat presses with both DBs and then BBs is in-efficient. Do both with DBs or one with DBs and the other with BBs then switch it up next workout. The danger you run here is repetitive stress injuries to your shoulders and pectoral tendons (where they tie-in to your shoulder and upper arm). It would be better to pick 4 exercises and do 4-5 sets of 8-15 reps with moderate heavy weight or superset the exercises to fatigue the muscle and do so in less time. Anymore than 20 minutes on 1 body part is a waste of time in my opinion. Scott's recent Holiday Series videos has some examples of completely fatiguing a muscle in short time.
John
i go for 8-15 reps decent speed i feel the good pain atm and when i finnished my workout i had an amazing pump. Just started this workout recently ill let you guys know how the results come in after 3 to 4 months time
I do around 20 sets when I train chest, but I do train chest twice a week. I know this works for me as I have doen it consistantly for 6 months and I have seen increase in strength and mass. The main thing is stay consistant and always use progressive over load.
What is decent speed ? If you spend 45 seconds pr set that is slow and controlled tempo that you will tear the muscles with. 24 seconds pr set is most likely to fast because this is more of a tap and go time. If you are in about 32 second range pr set it would still be slow enough to create good time under tension. 8-15 reps is fine and I am sure you had an amazing pump. However my chest workout yesterday had about 16 sets and I got an amazing pump aswell and spent only about 30 minutes in the gym. Today I have pretty heavy DOMS.
My point is, you should try to go for lower set workouts ranging from 15-20 sets with 45 seconds each set and 60 second rest between sets and exercises and see how it suits you. Obviuosly this is just my advice and if you feel like continuing the program you listed, that is your choice.