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Mortalblood
Mortalblood g Bojan Zafirovski
271 Post(s)
271 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

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 :)

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Mortalblood

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

MS Athelete / Super Hermanite / SHF
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Mortalblood

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 :)

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

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Mortalblood
Mortalblood g Bojan Zafirovski
271 Post(s)
271 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

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

Mortalblood
Mortalblood g Bojan Zafirovski
271 Post(s)
271 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

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

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Mortalblood

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?

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
johnsalonika95
johnsalonika95 g John Sireths
86 Post(s)
86 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

yes it it too much man!! better less sets but with more quality reps!

 

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Mortalblood

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

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.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Mortalblood

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

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 ?

MS Athelete / Super Hermanite / SHF
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Mortalblood

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

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?

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
PumpSavages
PumpSavages g David Lotito
19 Post(s)
19 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2014
Posted

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?

CEO/Founder of: http://www.DaveLotitoFitness.com http://www.Instagram.com/DaveLotito CEO/Founder of: http://www.YouTube.com/PumpSavages http://www.Instagram.com/Pump_Savages
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Mortalblood

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

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

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Mortalblood
Mortalblood g Bojan Zafirovski
271 Post(s)
271 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

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

NilsFearons
NilsFearons g Nils Fearons
96 Post(s)
96 Post(s) Gender: Male Goal: Bodybuilding Date Joined: November 11, 2013
Posted

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.

"Be stronger than your excuses" Nils Fearons Dad, Web Designer, Athlete, Drummer Good Food Thread - Workout Split - Check out and subscribe to my YouTube Channel
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Mortalblood

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

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.

MS Athelete / Super Hermanite / SHF
muscular strength
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