Duration & sets per workout

[jerume]

Was wanting some help with my workout duration and sets per bodypart.

My current split is as follows:

Monday: Shoulder, Triceps

Tuesday: Traps, Back & Biceps

Wednesday: Day off

Thursday: Legs

Friday: Chest, abs

Weekend off

Most my workouts have been 70-90 minutes long, and i do 4 sets per exercise, 16 sets for large bodyparts and 12 for small, such as tri's, bi's, etc.

Just starting today I cut down to 3 sets per exercise, 12 sets for large bodyparts, 9 sets for small body parts, Workouts now should be 60-70 minutes.

Previously Example: Monday Shoulders 16 sets, Triceps 12 sets, abs 3 sets

Tuesday: Traps 8 sets, Back 16 sets, Biceps 12 sets

This week Example: Monday: Shoulders 12 sets, Triceps 9 sets, abs 3 sets

Tuesday: Traps 6 sets, Back 12 sets, Biceps 9 sets.

What do you think? I think i might've been overtraining

[BeastBuilder]

Your rests must be quite long bro ?

Cos on say a Back day i can get 30 sets down (22 on back, 8 on bis) done in 60 mins, I'd have a serious look at your rest times and see if you're going for a hypertrophy, intensity point of view or a strength building point of view.

Have the best of both worlds and go with Powerbuilding imo :pfft:

[jerume]

Your rests must be quite long bro ?

Cos on say a Back day i can get 30 sets down (22 on back, 8 on bis) done in 60 mins, I'd have a serious look at your rest times and see if you're going for a hypertrophy, intensity point of view or a strength building point of view.

Have the best of both worlds and go with Powerbuilding imo :pfft:

Thanks for the reply mate,mate thats a impressive quick workout, you must be resting only 30-60 seconds are you? u going for endurance?

I rest 90 seconds between sets, u reckon thats too long? i'm going for hypertrophy but obviously still gaining strength each workout, most weeks I am continually gaining strength, as I write down each set and exercise in my workout journal, so I can beat my last weeks workout.

[I Declare War]

Your rests must be quite long bro ?

Cos on say a Back day i can get 30 sets down (22 on back, 8 on bis) done in 60 mins, I'd have a serious look at your rest times and see if you're going for a hypertrophy, intensity point of view or a strength building point of view.

Have the best of both worlds and go with Powerbuilding imo :pfft:

Thanks for the reply mate,mate thats a impressive quick workout, you must be resting only 30-60 seconds are you? u going for endurance?

I rest 90 seconds between sets, u reckon thats too long? i'm going for hypertrophy but obviously still gaining strength each workout, most weeks I am continually gaining strength, as I write down each set and exercise in my workout journal, so I can beat my last weeks workout.

you got a journal on here mate? good stuff logging your workouts.. one of the best things you can do!

[jerume]

Your rests must be quite long bro ?

Cos on say a Back day i can get 30 sets down (22 on back, 8 on bis) done in 60 mins, I'd have a serious look at your rest times and see if you're going for a hypertrophy, intensity point of view or a strength building point of view.

Have the best of both worlds and go with Powerbuilding imo :pfft:

Thanks for the reply mate,mate thats a impressive quick workout, you must be resting only 30-60 seconds are you? u going for endurance?

I rest 90 seconds between sets, u reckon thats too long? i'm going for hypertrophy but obviously still gaining strength each workout, most weeks I am continually gaining strength, as I write down each set and exercise in my workout journal, so I can beat my last weeks workout.

Thanks mate, I haven't put it on here yet, But I will soon, Yeah like you say having a workout Journal is great! I see guys going into the gym and putting weights on a barbell and kind've wondering what they are going too use that week, atleast with a journal you know what u did last week, and I know what my goal is too beat each week, so u are continually pushing yourself, I would'nt be without one now aye.

you got a journal on here mate? good stuff logging your workouts.. one of the best things you can do!

[jerume]

Your rests must be quite long bro ?

Cos on say a Back day i can get 30 sets down (22 on back, 8 on bis) done in 60 mins, I'd have a serious look at your rest times and see if you're going for a hypertrophy, intensity point of view or a strength building point of view.

Have the best of both worlds and go with Powerbuilding imo :pfft:

Thanks for the reply mate,mate thats a impressive quick workout, you must be resting only 30-60 seconds are you? u going for endurance?

I rest 90 seconds between sets, u reckon thats too long? i'm going for hypertrophy but obviously still gaining strength each workout, most weeks I am continually gaining strength, as I write down each set and exercise in my workout journal, so I can beat my last weeks workout.

you got a journal on here mate? good stuff logging your workouts.. one of the best things you can do!

Thanks mate, I haven't put it on here yet, But I will soon, Yeah like you say having a workout Journal is great! I see guys going into the gym and putting weights on a barbell and kind've wondering what they are going too use that week, atleast with a journal you know what u did last week, and I know what my goal is too beat each week, so u are continually pushing yourself, I would'nt be without one now aye.

you got a journal on here mate? good stuff logging your workouts.. one of the best things you can do!

[BeastBuilder]

No endurance here bro, all Powerbuilding :pfft:

That's just the intensity I like to use when I'm doing my hypertrophy focused work, when I'm doing my strength stuff at the start of a work out it takes an age

How are you taking 90 secs rest when 12 sets takes you like 70 minutes to complete ? That's over 5 minutes per set and you cannot tell me a set takes you 3 and a half minutes..

Even with days where you do 21 sets (12 on a big body part, 9 on a small one) it could be plausible to take 70 minutes but still need that intensity !!

And I highly doubt you were overtraining bro, overtraining is so uncommon ! Your recovery may not have been up to scratch but that's an easy fix, sleep more and eat more, problem solved, it would not have been overtraining bro

[jerume]

No endurance here bro, all Powerbuilding :pfft:

That's just the intensity I like to use when I'm doing my hypertrophy focused work, when I'm doing my strength stuff at the start of a work out it takes an age

How are you taking 90 secs rest when 12 sets takes you like 70 minutes to complete ? That's over 5 minutes per set and you cannot tell me a set takes you 3 and a half minutes..

Even with days where you do 21 sets (12 on a big body part, 9 on a small one) it could be plausible to take 70 minutes but still need that intensity !!

And I highly doubt you were overtraining bro, overtraining is so uncommon ! Your recovery may not have been up to scratch but that's an easy fix, sleep more and eat more, problem solved, it would not have been overtraining bro

Thanks bro, Na 12 sets was for large body part, then I do a small body part, then some abs, So today I did Shoulders = 12 sets, Triceps = 9 sets then some abs = 3 sets, so total of 24 sets, and today it took me 70 minutes.

Tomorrow's workout is back, traps and bi's, a total of 27 sets, prob will take me 70-80 minutes.

I was just wondering that I was doing 4 sets per exercise last week and for the past year, this week gonna start doing 3 sets, and just increase the intensity where I can, workouts have been up too 1.5 hours,just too long I think, and up too 32 sets a workout.

I normally sleep 8-9 hours a night,diets clean and protein 1 gram per pound of bodyweight.

[BeastBuilder]

All goods bro, everyone has their own pace they work at

That sorta volume does take awhile to get through so I know where ya coming from.

And tbh, sleep is all good as long as you don't feel tired, I'm a big fan of sleep, I really notice it when I don't get enough sleep, and I would up your protein to more than a gram/pound, at least 1.5g/lb tbh, and maybe add some more carbs in, give you some awesome energy for your workouts and make the pumps that bit more intense !!

[jerume]

All goods bro, everyone has their own pace they work at

That sorta volume does take awhile to get through so I know where ya coming from.

And tbh, sleep is all good as long as you don't feel tired, I'm a big fan of sleep, I really notice it when I don't get enough sleep, and I would up your protein to more than a gram/pound, at least 1.5g/lb tbh, and maybe add some more carbs in, give you some awesome energy for your workouts and make the pumps that bit more intense !!

Yeah I know what u mean about sleep, If i sleep over 9 hours I tend too feel more tired for some reason, and regards too the protein 1.5 g/lb that's gonna be freaken expensive too stick too that,but i'll give it a go, atm I have 3 shakes a day and get the rest from other meals, might have too increase too 4 shakes too make it a bit easier. Also 1 hour pre-workout I have a shake and a banana, 30 min's before I have N.O Xplode so when its workout time i'm rearing too go \:D/

[BeastBuilder]

Aw real, that sucks bro, you're missing out, sleeping absurdly long times is awesome :pfft:

It's how we do it bro, it's not too bad, just think meat, nuts, eggs, milk, fish, plenty of sources to choose from and they aren't too pricey ! If you talked to Coach down here he would make you eat even more

Progress will come bro, just trial and error and keep learning !! I learn new things in the gym daily, if not 2 or 3 new things, just add it to the memory and compare it with other things you know :nod:

[jerume]

Aw real, that sucks bro, you're missing out, sleeping absurdly long times is awesome :pfft:

It's how we do it bro, it's not too bad, just think meat, nuts, eggs, milk, fish, plenty of sources to choose from and they aren't too pricey ! If you talked to Coach down here he would make you eat even more

Progress will come bro, just trial and error and keep learning !! I learn new things in the gym daily, if not 2 or 3 new things, just add it to the memory and compare it with other things you know :nod:

Haha dont get me wrong bro,on my days off on saturday etc I sleep in till midday sometimes haha,its awesome! I know some guys recommend 2 grams per lb bodyweight,you must have too be eating all the frecken time! Yeah i guess it aint too pricey aye,just when u add supplements etc it does add up,but at the end of the day the results are worth it aye mate,So whats your goals with powerbuilding?by the looks of ya pics might be the next darren shephard

[BeastBuilder]

Good effort, love it

Aw well yea, I'm pretty simple with supps, just Protein and Carb Powder and bit of Creatine if I have it but yea that's it so doesn't cost much at all :nod:

Just to get as massive and strong as possible bro, who's that ?

What about you man ?

[jerume]

darren shepards the owner of Miada gym up here in Aucks,pretty big in the powerlifting scene,big unit!

Uh I try and keep my supplements as simple as possible aye, buy my protein in 22lb buckets too keep costs down, get dextrose in bulk too add too post workout, use ON Opti-men too keep me from getting sick, BSN NO xplode pre workout, and Musclepharm creatine post workout,dnt need n e thing else aye, just gets too expensive, and always order from bodybuilding.com, soooo much cheaper than here aye

[BeastBuilder]

Aw true, shit I should probly know that :pfft:

I'll take it as a compliment, maybe I'll meet him one day and see if I compare, bet I don't even come close

Yea bro, simple is the way to go, just eat lots of food, works out better anyway ! Good stuff !

[soundsgood]

I think you men DALE Shephard Jerume.

Good call Though. You have huge potential Beast Builder.

If you keep at it you might be the next Dale Shephard........minus the criminal record :pfft:

[jerume]

I think you men DALE Shephard Jerume.

Good call Though. You have huge potential Beast Builder.

If you keep at it you might be the next Dale Shephard........minus the criminal record :pfft:

Oops my bad,yeah Dale Shephard,just maybe hold off on loving your own reflection too much like him :pfft:

[BeastBuilder]

I'll have to look him up, Craig is my role model and who I'm definitely trying to follow in the footsteps of though (maybe a bit leaner but ya know :pfft: )

Thanks guys, definitely guna keep with it, I love training and will probably meet you fellas one day and have you guys show me up :nod:

Sorry for derailing the thread readers

[Nicolas]

A point I'd love to pick-up in this discussion is that relevant to rest periods between sets.

It is a huge misconception that rest periods should be held to 60 seconds. It has been magically selected as this all-knowing resting time because it is believed to optimise our hormonal response to training. Though, I - and many other strength coaches - would debate this issue in the wider scheme of a program, particularly if you're lifting heavy weight.

While you wouldn't want rest to exceed 5 minutes, you do need to sufficiently recover between sets, so that you can hit the next set with as much intensity as the first.. Similar to the concept behind 1RM testing; though not as extreme since most training repetition zones usually stick between 3 - 12 (strength-hypertrophy).

To illustrate, consider these two scenarios:-

1) You squat 90% of your 1RM for 5 repetitions. You rest only 60 seconds, then squat 80% of your 1RM for 5 repetitions.

-OR-

2) You squat 90% of your 1RM for 5 repetitions. You rest for 180 seconds, then squat 90% of your 1RM for 6 repetitions.

Which do you think would release a greater aggregate of hormonal (hGH) release? - I'd choose option 2. Not only does the greater load elicit greater hypertrophic (and strength) adaptation, but, the difference in hGH release on the basis of one individual exercise-rest period for one activity within a wider program will have a negligible (if any) effect on the hormonal response post-session, and during post-training recovery.

In other words. Rest as long as you feel you need to hit the next set as hard as you can. If you're feeling destroyed after a heavy-set, it's my opinion that you'd be better served resting a little longer, to re-hit that same weight; rather than pick a magical "60 second rule" requiring you to reduce the load or repetitions in the next set due to insufficient time to diminish muscular fatigue.

Just my opinion on that one.

[BeastBuilder]

All goods bro, everyone has their own pace they work at

I don't think anyone was saying 60secs is optimal time to rest, I even said everyone has their own pace they work at, which summed up your big long post in one sentence :pfft:

But your opinion is the same as mine and I believe same as majority of people on here as they know what they're doing and have results to prove it, only the textbook PTs who are still yet to squat below parallel and scientists who have never lifted a weight in their lives believe in one rest time (eg 60secs) fits all and will make the best gains for lifters.

Great explanation though :clap:

[Nicolas]

I don't think anyone was saying 60secs is optimal time to rest, I even said everyone has their own pace they work at, which summed up your big long post in one sentence

My post wasn't directed at you, or anyone in particular. I was just airing my own opinion on the topic. Not sure why you felt the need to defend your comments.

[BeastBuilder]

I don't think anyone was saying 60secs is optimal time to rest, I even said everyone has their own pace they work at, which summed up your big long post in one sentence

My post wasn't directed at you, or anyone in particular. I was just airing my own opinion on the topic. Not sure why you felt the need to defend your comments.

Did you read anything in my post past the first paragraph ? :pfft:

[greemah]

A point I'd love to pick-up in this discussion is that relevant to rest periods between sets.

It is a huge misconception that rest periods should be held to 60 seconds. It has been magically selected as this all-knowing resting time because it is believed to optimise our hormonal response to training. Though, I - and many other strength coaches - would debate this issue in the wider scheme of a program, particularly if you're lifting heavy weight.

While you wouldn't want rest to exceed 5 minutes, you do need to sufficiently recover between sets, so that you can hit the next set with as much intensity as the first.. Similar to the concept behind 1RM testing; though not as extreme since most training repetition zones usually stick between 3 - 12 (strength-hypertrophy).

To illustrate, consider these two scenarios:-

1) You squat 90% of your 1RM for 5 repetitions. You rest only 60 seconds, then squat 80% of your 1RM for 5 repetitions.

-OR-

2) You squat 90% of your 1RM for 5 repetitions. You rest for 180 seconds, then squat 90% of your 1RM for 6 repetitions.

Which do you think would release a greater aggregate of hormonal (hGH) release? - I'd choose option 2. Not only does the greater load elicit greater hypertrophic (and strength) adaptation, but, the difference in hGH release on the basis of one individual exercise-rest period for one activity within a wider program will have a negligible (if any) effect on the hormonal response post-session, and during post-training recovery.

In other words. Rest as long as you feel you need to hit the next set as hard as you can. If you're feeling destroyed after a heavy-set, it's my opinion that you'd be better served resting a little longer, to re-hit that same weight; rather than pick a magical "60 second rule" requiring you to reduce the load or repetitions in the next set due to insufficient time to diminish muscular fatigue.

Just my opinion on that one.

Do you think that rest periods should be kept consistent so you know for sure you are gaining strength/muscle? Like if one week you bench 3x5 100kg with 1 minute rest intervals, then the next week you do 3x5 102kg with 1.5 minute rest intervals, how would you know if you have actually gained strength or not?

[internet warrior]

Do you think that rest periods should be kept consistent so you know for sure you are gaining strength/muscle? Like if one week you bench 3x5 100kg with 1 minute rest intervals, then the next week you do 3x5 102kg with 1.5 minute rest intervals, how would you know if you have actually gained strength or not?

Is your question srs?

You don't measure strength gains by rest time mate. Also, the point that he was making was that you rest for as long as it takes (with in reason) to hit your weights again. On some workouts that will be less, others more, especially if you're having a particularly lethargic day.

Don't try to apply magic formulas to lifting too much mate. It's different for everyone. A big part of maturing in the sport/lifestyle is learning to know your own body.

[greemah]

[quote name="internet warrior"Is your question srs?

You don't measure strength gains by rest time mate. Also' date=' the point that he was making was that you rest for as long as it takes (with in reason) to hit your weights again. On some workouts that will be less, others more, especially if you're having a particularly lethargic day.

Don't try to apply magic formulas to lifting too much mate. It's different for everyone. A big part of maturing in the sport/lifestyle is learning to know your own body.

Yeah srs question. I was meaning, if you do some sets of a certain weight with 1 minute rest periods, then the next week you up the weight a couple kgs and do the same sets/reps with 5 minute rest periods, then you likely haven't actually gained any strength. So that is why I asked if he thinks it is beneficial to keep your rest periods consistent so that you know if you are progressing or not