is there a general guideline on how many sets one should do for certain muscle groups? or is using the 3x10 guideline for all muscle groups ok.
I just think because of the different sizes of muscles and muscle groups, one should prolly do different sets and reps for certain areas.
or am i wrong?
(goal is muscle growth)
The short answer? 24-50 reps per muscle group. For a more in depth answer I suggest getting the book Muscle Revolution by Chad Waterbury.
for all body parts use following:
Building mass use 10, 8, 6
Definition use lower weight 15, 12, 10
On legs use 15, 12, 10, 10
On shrugs use 10,8,6,20
10,8,6 means using heavy.
Higher reps means less the weight.
And like wise.
[quote]omuk wrote:
for all body parts use following:
Building mass use 10, 8, 6
Definition use lower weight 15, 12, 10
On legs use 15, 12, 10, 10
On shrugs use 10,8,6,20
10,8,6 means using heavy.
Higher reps means less the weight.
And like wise.[/quote]
Oh boy dont fall for that high rep = definition crap. You want to be cut change your diet keep lifting heavy
Phill
I think it also depends on the training frequency. If you think in terms of how many sets per week it makes sense to adjust your volume by frequency.
If you were to train a bodypart once a week, you could technically get away with twice the volume of bi-weekly workouts.
Chad Waterbury mentioned this before. Many people are reluctant to hit a muscle group three times in a week, but if you cut your volume way down, it is like breaking your workout into three smaller fragments.
[quote]Phill wrote:
omuk wrote:
for all body parts use following:
Building mass use 10, 8, 6
Definition use lower weight 15, 12, 10
On legs use 15, 12, 10, 10
On shrugs use 10,8,6,20
10,8,6 means using heavy.
Higher reps means less the weight.
And like wise.
Oh boy dont fall for that high rep = definition crap. You want to be cut change your diet keep lifting heavy
Phill
[/quote]
Phill, I agree. Another myth I hear is that leg extensions give you more definition than squats.
How is that possible? Squats burn more calories because they are more intense. Therefore, you would sooner be ripped from a heavy compound exercise than an isolation movement.
It’s just more of Joe Weider’s BS commercializing propaganda.