Compound exercise, How many reps and sets for mass, am i overtraining? ta :D - UK-Muscle Body Building Community

colt24 · 26-10-2007, 06:04 PM

For each Compound exercise, i have been doing 3 sets 10 reps. Am i over training? I always lift max weight but tend to hit failure after 2nd set,
Should i be doing 5 SETS 5 REPS?

Thanks
:P :P

Monday

tricep and chest

bench press 3-10
Incline Press 3-10
cable crossover 3-10

Tricep Dumbbell Extensions 3-10
Bench dips 3-10 with 40 kg weights
Tricep Push Downs 3-10

Tuesday

Biceps -back

Dead lifts 3-10
One arm dumbbell row 3-10
This exercise is like the lat pulldown but it uses a smaller grip bar that does the "WINGS"? 3-10

Barbell curl 3-10
chin ups many as i can do 3-sets

WEDNESDAY REST!!!!!!!!!!!!

Thursday

shoulders and delts

Upright row 3-10
military press 3-10
seated rows 3-10
dumbbell shrugs 3-10

Friday

legs-abbs

Calves raises 3-10
squats 3-10
leg press 3-10

DIFFERENT TYPES OF SIT UPS ECT..

SATURDAY
SUNDAY
REST!!!!

matokane · 26-10-2007, 06:12 PM

im not all that much clued up my self but i do 4 sets and about 7-8 reps which i make sure its enough weight 2 really strain on every thin.
i would hav thought u need to work ur biceps harder 2 because i know that i hav to do about 3 different exercises 4 them.
but different people vairy slightly on reps i think.

colt24 · 26-10-2007, 06:18 PM

I've been told a million times by the lads here, biceps don't need alot of work. plus they get worked a little bit each time i do chest, shoulders, back ect

matokane · 26-10-2007, 06:25 PM

fair enough im just telling u what works 4 me, what do u weigh? an i still recon ur doin 2 many reps and u may need 1 more set but like i said it works 4 me, and i know that i want big arms 2 so i put some more work in them.

colt24 · 26-10-2007, 06:29 PM

I'm 11 and half stone mate. yeah i think you may be right,, less reps and more sets as i keep hitting failure..

Greyphantom · 26-10-2007, 10:23 PM

Quote:

Originally Posted by colt24

For each Compound exercise, i have been doing 3 sets 10 reps. Am i over training? I always lift max weight but tend to hit failure after 2nd set,
Should i be doing 5 SETS 5 REPS?

Thanks
:P :P

Monday

tricep and chest

bench press 3-10
Incline Press 3-10
cable crossover 3-10

Tricep Dumbbell Extensions 3-10
Bench dips 3-10 with 40 kg weights
Tricep Push Downs 3-10

Tuesday

Biceps -back

Dead lifts 3-10
chin ups many as i can do 3-sets
One arm dumbbell row 3-10
This exercise is like the lat pulldown but it uses a smaller grip bar that does the "WINGS"? 3-10

Barbell curl 3-10

WEDNESDAY REST!!!!!!!!!!!!

Thursday

shoulders and delts

military press 3-10
seated rows 3-10
Upright row 3-10
dumbbell shrugs 3-10

Friday

legs-abbs

squats 3-10
leg press 3-10
Calves raises 3-10

DIFFERENT TYPES OF SIT UPS ECT..

SATURDAY
SUNDAY
REST!!!!

Yep for mass would lower the reps to about 6 with heavier weight (good form), also lower working sets to 2 at most and would just make a couple of changes to the ex order (as in red)... looks ok... might add another curls ex but depends on how the biceps feel I guess...

bigden · 26-10-2007, 11:11 PM

id get rid of cable crosovers 2 and add somat like pull overs or flyes or sommat u get the gist

colt24 · 27-10-2007, 02:56 PM

So only two sets at most?
I thought most people here whould do 5x5 for mass, or am i thinking about somthing else

Greyphantom · 27-10-2007, 04:54 PM

5x5 is also a good mass builder but generally low reps and sets are good for mass and strength... I say generally cos it can be different person to person...

Bulldozer · 27-10-2007, 05:52 PM

Quote:

Originally Posted by colt24

Monday

tricep and chest

bench press 3-10
Incline Press 3-10
cable crossover 3-10 drop these

Tricep Dumbbell Extensions 3-10
Bench dips 3-10 with 40 kg weights
Tricep Push Downs 3-10

i would personally drop all those tricep exercise and add dips

Tuesday

Biceps -back

Dead lifts 3-10 ok
One arm dumbbell row 3-10 drop these and do bent over BB rows
This exercise is like the lat pulldown but it uses a smaller grip bar that does the "WINGS"? 3-10 drop these replace with wide grip chins

Barbell curl 3-10
chin ups many as i can do 3-sets drop one of these exercises

WEDNESDAY REST!!!!!!!!!!!!

Thursday

shoulders and delts

Upright row 3-10
military press 3-10 standing ones i hope?? do these first imo
seated rows 3-10 sounds like more of a bac exercise?
dumbbell shrugs 3-10

Friday

legs-abbs

Calves raises 3-10
squats 3-10
leg press 3-10

no hamstring work. add GHR / GM / SLDL

DIFFERENT TYPES OF SIT UPS ECT..

SATURDAY
SUNDAY
REST!!!!

I dont like 4 day splits at all if im honest, i feel you would be better off with a 3 day split. But thats just my opinion.

I would personally do 5x5 for all the compound moves except legs , i would do higher reps for these.

Also higher reps for traps and calfs.

The isolation stuff i would do 2 or 3 sets of 8/12 reps.

Just my 2 pence.

colt24 · 27-10-2007, 07:39 PM

i'll prob end up sticking to 5x5,, btw the military press, I think i've been doing it wrong, do you raise the bar behind your head? or raise the bar in front of your head upwards? and yes i do them standing.

also "BULL" what does "GHR / GM / SLDL" stand for, thanks

thanks for help all : )

Bulldozer · 27-10-2007, 08:18 PM

Quote:

Originally Posted by colt24

i'll prob end up sticking to 5x5,, btw the military press, I think i've been doing it wrong, do you raise the bar behind your head? or raise the bar in front of your head upwards? and yes i do them standing.

also "BULL" what does "GHR / GM / SLDL" stand for, thanks

thanks for help all : )

I do them to the front, i find anything done behind the neck very awkward personally. Feels like a shoulder wrecker.

GHR = glute ham raise
GM = goodmornings
SLDL = staight led dead lift

:lift:

colt24 · 31-10-2007, 03:23 PM

I was told today by some guy in gym theres no point doing 5X5 if i'm not lifting heavy enough weight as my muscle would not get a big enough work out? but surely if i'm lifting as much as i can it don't matter/?????

Bulldozer · 31-10-2007, 03:29 PM

Quote:

Originally Posted by colt24

I was told today by some guy in gym theres no point doing 5X5 if i'm not lifting heavy enough weight as my muscle would not get a big enough work out? but surely if i'm lifting as much as i can it don't matter/?????

Heavy is relative to the person.

If i can deadlift 100kg for a 1 rep max that is heavy to me!! You may be able to rep with 100kg, therefor its not heavy to you

If that makes sense.

I think 5x5 is a good hybrid for strength and size.

Bulldozer · 31-10-2007, 03:30 PM

However i wouldnt do 5x5 on isolation moves, only compounds.

26-10-2007, 06:04 PM	#1 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Compound exercise, How many reps and sets for mass, am i overtraining? ta :D For each Compound exercise, i have been doing 3 sets 10 reps. Am i over training? I always lift max weight but tend to hit failure after 2nd set, Should i be doing 5 SETS 5 REPS? Thanks :P :P Monday tricep and chest bench press 3-10 Incline Press 3-10 cable crossover 3-10 Tricep Dumbbell Extensions 3-10 Bench dips 3-10 with 40 kg weights Tricep Push Downs 3-10 Tuesday Biceps -back Dead lifts 3-10 One arm dumbbell row 3-10 This exercise is like the lat pulldown but it uses a smaller grip bar that does the "WINGS"? 3-10 Barbell curl 3-10 chin ups many as i can do 3-sets WEDNESDAY REST!!!!!!!!!!!! Thursday shoulders and delts Upright row 3-10 military press 3-10 seated rows 3-10 dumbbell shrugs 3-10 Friday legs-abbs Calves raises 3-10 squats 3-10 leg press 3-10 DIFFERENT TYPES OF SIT UPS ECT.. SATURDAY SUNDAY REST!!!! Last edited by colt24; 26-10-2007 at 06:46 PM.

26-10-2007, 06:12 PM	#2 (permalink)
matokane going for it!!! Join Date: Oct 2007 Location: North West Posts: 394	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D im not all that much clued up my self but i do 4 sets and about 7-8 reps which i make sure its enough weight 2 really strain on every thin. i would hav thought u need to work ur biceps harder 2 because i know that i hav to do about 3 different exercises 4 them. but different people vairy slightly on reps i think.

26-10-2007, 06:18 PM	#3 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D I've been told a million times by the lads here, biceps don't need alot of work. plus they get worked a little bit each time i do chest, shoulders, back ect

26-10-2007, 06:25 PM	#4 (permalink)
matokane going for it!!! Join Date: Oct 2007 Location: North West Posts: 394	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D fair enough im just telling u what works 4 me, what do u weigh? an i still recon ur doin 2 many reps and u may need 1 more set but like i said it works 4 me, and i know that i want big arms 2 so i put some more work in them.

26-10-2007, 06:29 PM	#5 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D I'm 11 and half stone mate. yeah i think you may be right,, less reps and more sets as i keep hitting failure..

26-10-2007, 11:11 PM	#7 (permalink)
bigden halfway through pct Join Date: Jul 2007 Location: halifax Posts: 399	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D id get rid of cable crosovers 2 and add somat like pull overs or flyes or sommat u get the gist

27-10-2007, 02:56 PM	#8 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D So only two sets at most? I thought most people here whould do 5x5 for mass, or am i thinking about somthing else

27-10-2007, 04:54 PM	#9 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,903	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D 5x5 is also a good mass builder but generally low reps and sets are good for mass and strength... I say generally cos it can be different person to person...

27-10-2007, 07:39 PM	#11 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D i'll prob end up sticking to 5x5,, btw the military press, I think i've been doing it wrong, do you raise the bar behind your head? or raise the bar in front of your head upwards? and yes i do them standing. also "BULL" what does "GHR / GM / SLDL" stand for, thanks thanks for help all : ) Last edited by colt24; 27-10-2007 at 07:44 PM.

31-10-2007, 03:23 PM	#13 (permalink)
colt24 Getting there.. Join Date: Aug 2007 Location: Essex Posts: 503	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D I was told today by some guy in gym theres no point doing 5X5 if i'm not lifting heavy enough weight as my muscle would not get a big enough work out? but surely if i'm lifting as much as i can it don't matter/?????

31-10-2007, 03:30 PM	#15 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,384	Re: Compound exercise, How many reps and sets for mass, am i overtraining? ta :D However i wouldnt do 5x5 on isolation moves, only compounds.

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