scott mont

First of all guys im new to the site so hi to everyone! I am about to start a training programme but need a little help. Im going to do a 4-day split, on each day on i am doing approx 5 exercises per muscle group. I am going to be using stripsets, perform until failure and then lower weight and repeat. How many sets do i need to do? ive heard for large muscle groups (chest, back, etc.) to do 3 sets and for smaller muscle groups (biceps, triceps, etc.) to do 2 sets? any help will be reatly appreciated guys! Thanx :lift:

shauno

Its not something i would do,
but hypethtically with enough intensity id do 2 actual sets to failure on bigger mucle groups.
and maybe 1 sets to failure on smaller ones

smaller muscle groups usually get hit with compound movements anyway. it really depends on intensity. theres no reason that you wont grow doing what you have suggested though

scott mont

Thanx shauno! so u think 2 sets for bigger muscles and 1 set for smaller muscles. You sed its sumit u wudnt do, y? i thought training this way is the best way to grow? What would you recommend for hypertrophy?

ParaManiac

Welcome Scott,a compound routine utilising an 8-10 rep range will probably suit you better for growth.

Upper/lower split or a 3 day PPL.

Drop sets/supersets etc are useful,but normally to break through a plateau or as a shock tactic.i wouldn't advise staying on such a programme as it will quickly become counter productive to your goals.

Also please read this
http://www.uk-muscle.co.uk/general-c...ext-speak.html

Cheers

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shauno

i think that way of training is quite advanced mate.

id do more sets at this stage mate.

4 sets of 8-12 reps on most exercises is good for hypertrophy

say chest id do 4 sets incline bench press and 4 sets wide grip dips.

then for biceps id do four sets of dumbbell curls and 2-4 sets of barbell curl

the bicep isnt a very big muscle compared to the chest and quads, many people will argue that in the early days if you do rows and chins your biceps will grow well without curls

scott mont

Thanx for your help guys i appreciate it all! Ive heard all kinds of different variations of sets n reps to gain size like 8-12, 5-8 all lifting moderate weight. Ive heard the best way to train is to lift to failure? Obviously the best way to grow is to eat, if ya want to get big youn gotta eat big ryt! but the lifting also plays a huge part. Heres a example of my routine, what do you think?

Back & Biceps Sets Reps
Deadlifts 3 10
Seated Cable Row 3 failure
Bent Over Barbell Row 3 failure
One Arm DB Row 3 failure
Bicep Curl 2 failure
Alternate Bicep Curl 2 failure
Concentration Curl 2 failure
Hammer Grip Curls 2 failure
Standing Brbell Curl 2 failure

I do 20 reps at a really light weight for each exercise to warm up and obviously i warm up for 5-10 mins and stretch before i start training.

What do you think of that guys? You think the gains will be good from a routine like this?

MXD

You need to do a lot more than that to grow mate.

scott mont

Alot more? What would you recommend mate? i only train for 1 hour at a time because i think anything over an hour is counter productive to my results. how many sets do you think i should do?

shauno

firstly thats not your whole routine is it?

this is better

Back and biceps

deadlift
Barbell row
Chin up/ lat pull down machine
Bicep curl (barbell or dumbell)

4 sets of each exercise.

failing at around 8-12 reps.

jobs a good un

scott mont

just 2 exercises per body part? 4 sets, should i perform them all to failure, then drop the weight and go to failure again?

big

Dude, you HAVE to experiment. Everyone is different.

Try it several different ways and see what you like best. Spend a couple of months on high volume with low intensity (NOT to failure), and then a couple of lower volume with higher intensity (and closer to failure). See which YOU prefer... don't just do what someone else likes to do

You can be productive in the gym 10,000 different ways. You just have to pick what's right for you through experimenting.

scott mont

Thanx alot big ill experiment n find out what suits me best. Thanx for all the advice guys its been a great help! Ill let yas know how it goes.
:lift:

shauno

you dont have to go to failure to grow, but then again you might.

i like to start on a weight then each set go a little heavier until my last set where i go to failure usually managing around 6 reps.

try not to overthink it though bud, just train hard and eat plenty

AR77

I'd actually advise doing Biceps on a different day to Back so that they are not fatigued from the back training. Assuming you're also doing Chest with Triceps, I'd switch it around to Chest/Bi and Back/Tri.

Just my opinion however, it really should be what suits you the best