4 pbp
4-5 on my lower body days
5-7 on my upper body days
This discussion reminds me… Years ago I tried Arthur Jones’ stuff (from the nautilus bulletins), that was 3 times a week, full body training… And went something like this:
-full squats
-calf raises
-mil presses
-pullups
-bench
-rows
-dips
-curls
-extesions
-sldl’s
-laterals
or so… I think it was actually more than that, but I didn’t bother doing all of it.
Warm-up was ridiculous, too, just one 10 rep set or so at 50 percent of your training poundage, I think… Plus you did 2 sets of 10 (sometimes 15) for every exercise at working weight.
Short rest periods, too.
Suffice to say that all I got out of that was a lot of endurance…
@ OP
Depends which bodypart/s are in action that day.
Personally, I bomb the hell out of my quads, usually front squats, back squats, hack squats, leg extensions.
then hamm’s get worked on a seperate day, hit those with only 3 exercises, like DB romanian deads, DB leg curls, Glute Hams, etc.
Shoulders get 4, 1 pressing excercise for anterior, 2 pulls for medial, and 1 pull for rear, sometimes 2.
Pecs get 4, usually Bench press, an incline (angle changes every couple weeks), a Flye usually on a machine for safety reasons, dif angles as well, and a burnout exercise like 1 arm medicine ball push ups, OLY ring push ups or flyes, Weighted ballistic push ups, Spider mans, etc.
Triceps get 3 or 4, usually Elbows-out CGBP, Deadlift Skulls, Bench dips, or chain dips, Althugh too much weight on the chain sometimes makes me feel like my ribcage will snap in half.
Forearms get 2 exercises, high ass reps.
Calves get 2 exercises, also with lots of volume.
biceps get 4 usually, with at least 2 isolation exercises as im trying to work on my peak.
Back (most important to me) gets like 6 exercises, but thats my own preference. I also have a back width day and back thickness day.
WIDTH: Usually its medi-wide grip weighted pull ups, lat pulldowns, weighted chins, supinated pulldowns, Straight arm pushdowns, straight arm Cable pullovers.
THICKNESS: Deadlifts, V Bar rows, T bar rows, DB rows, Some type of cable row, all pulled to lower abs/belly button region.
I really only do circuit training for abs, and it gets to be 5 or 6 exercises for a time duration.
I have tried to simplify stuff lately. Just doing 1-2 exercises per body part. I tend to make the best strength gains with this style and only 1-2 top sets per exercise as well.
2-3
[quote]Cephalic_Carnage wrote:
DoubleDuce wrote:
I give myself plenty of time off. and some of my exercises are speed work. the last one is generally a “finisher”. Maybe I should just read your how do you train thread.
You got a log somewhere?
[/quote]
Yes, in my notebook, in my gym bag. I’ve thought about starting one on here, but just haven’t done it.
It depends. Each day is different. I did DL’s to failure this morning. It was all I could muster to then do 5 sets of incline crunches with a large plate under my chin. I did them anyway and vomited. It just depends.
3-4 usually.
lately 4-5 as I throw in an arm exercise on back and chest day.
[quote]Buff Sax Dude wrote:
Splits and exercise selection aside, how many different exercises do you guys hit per workout?
I’m usually in the ballpark of 4-6. Just curious if that’s the norm amongst T-Nation readers.[/quote]
I’m also a 4-6 guy most of the time.
3-5 per muscle, obviously the bigger muscles get more exercises.