Different Training Styles

[Matrix]

Just trolling trough several BBuilidng members workout journals today and I noticed some use what i'd consider an extremly high volume per bodypart e.g 20 plus sets.

Just interested in how much volume everyone uses for their bbuilding splits.

Obviously this varies depending on the individual, time of year and their goals, buts whats everyone "average" sets per exercise.

Personally I usually go for 9-12 working sets of 3-4 exercises for Chest/Back/Quads and Shoulders and 6-9 for Bi's,Tri's, Hams and Abs.

I find if I go for much more I cant put as higher intensity of effort into each set and feel like I am pacing my way through a workout. I also find if I do too much volume I feel overtrained.

Interested to see what everyone has to say?

[SamWelly]

I do around 12-13 sets per main muscle group. I prefer to go heavy and have a good rest than superset everything. Seems to work for me. Somepeople get away with 6 exercises each muscle and still grow, guess its all personal prefference. Personally I dont like the feeling of the pump sometimes so keen the sets lower.

[mr natural]

yeah between 12-16 sets for bigger muscle groups like chest and back then around 8-10 for smallers muscle groups

[Sportsgirl]

My current split is upper/lower. I'm doing about 8-10 sets for my lower body and probably 10-12 for upper body.

I tend to err on the side of lower volume - more PL style training.

[Eyesore]

Yeah ditto Matrix, for me less work is more. Recently reduced training form 5 to 4day split and finally starting to grow again. Does my head in though

[Gym rat]

Currently I am doing 14 sets for lower body and 12 sets for upper body. Four excerises for chest,back,shoulders,legs and arms. Two excerises for biceps and two for triceps.

[biomax]

I normally do 3-4 exercises per muscle group, back,chest, shoulders etc like most of the people. Only difference for me is my sets per muscle group change although I also do 24-36 reps per excercise. Reps may vary from 12reps x 3 sets to 3reps x 8-10 sets. This causes you to work at different intensities and at different weights whereby diffirent types of muscle fibers get activated.

Always to the MAX

Bio

[AgentOrange]

Always to the MAX

Bio

radical

[MuscleHead]

I do 2 working sets to failure per bodypart. Usually 2 exercises per bodypart.

[poos_n_wees]

4 day; upper/lower split.

Upper: 24 sets :shock:... majority of these are low reps.

Lower: 12 sets

Bis: 6 sets

Tris: 6 sets

Calves: 12 sets

Abs: 12 sets

Heavy: 3x3-5

Light: 3x8-10

Accessory shat: 3x10-12

[Optimass]

4 day; upper/lower split.

Upper: 24 sets :shock:... majority of these are low reps.

Lower: 12 sets

Bis: 6 sets

Tris: 6 sets

Calves: 12 sets

Abs: 12 sets

Heavy: 3x3-5

Light: 3x8-10

Accessory shat: 3x10-12

If it works Poos - keep doin it ... just rem that bis and tris get a workout on your upper day too. Are you worried you wont achieve growth on your arms if you don't seperate them?

[poos_n_wees]

If it works Poos - keep doin it ... just rem that bis and tris get a workout on your upper day too. Are you worried you wont achieve growth on your arms if you don't seperate them?

Cheers for that Optimass

My arms have always lagged in the past, which is why I've always included accessory work for them in my training splits :nod:

Now that I'm dieting, do you think it'd be wise to drop the extra accessory work on them and rely on the compound movements in my upper body days to maintain the muscle?

[Optimass]

I would leave it as is during a dieting phase - if they have been a challenged body part in the past. But rely on compounds off season to bring in overall new growth. (Body split routine)

Perhaps trying to work your sets down in your upper body workout a bit to ensure your not over training. You must be completely hammered at the end of 24 sets. (Compounds for sure in this workout)

example ...

Incline Bench 3s 8/8/6 - Lat Pulldown 3s 8/8/6 - Shoulder press 2s 8/8 - Bent over row 3s 8/8/6 - d/b pec Flyes 3s 8/8/6 and 2 sets of high rep deadlifts (20rps)

16 sets total and only because you are doing your entire upper body.

My training partner regularly gets frustrated with me as I don't put a lot into arm specific training and still have 20' arms --- \:D/

[poos_n_wees]

Sweet, I've changed my training split to a fullbody-type deal and reduced overall upperbody volume. Thanks!