Bulking...enough reps/sets?

[Sin Verdad]

Looking at Diesel's guide, he says this is the ideal amount.

5. Each body part is trained once a week. The following are the max sets you should be doing a week. per body part.

Chest: no more than 10 work sets
Back: 10 sets
Legs: 10 sets
Bis: 4-6 sets
Tris: 5- 7 sets
Delts: 4-6 sets
Traps: 4 sets
Calves, Abs, Forearms (can be done 2x week - 6-10 sets)

Is that really enough? My triceps in particular don't feel blown up after that few sets. What are your opinions?

 

[Caferacer]

Switch up what you are doing then. With ample weight and good form, you should be able to hit everything.

You didn't post a workout, or anything for us to go on, so it's a blind guess. Make sure you pair exercises that use triceps. bench, overhead pressing, and dips make up a good workout for me.

I've never had, be it clients or friends, that have no said their arms hurt after a few set of heavy dips. 5 reps, and strapped on weight to make it heavy.

Post up your workout, and we will be able to give you better directed advice.

 

[Junkyard]

I always stick to 9 sets for every muscle group. 3 sets of 3 different exercises. WHen doing tris, work them right after chest so theyre already pre-exhausted. The key to growth though is variety in your routine.

 

[shaunuk]

yeah it's "enough" in most cases and in some cases - too much. It all depends how you set your routine up.

Did you have anything in mind?

 

[Sin Verdad]

Yesterday, I did this:

Close Grip Bench
Bench
Dips
Flys
Dumbell Press
Skull Crushers

I always do 4 sets of 6, with as much weight as I can take, last set to failure. I'm not very sore at all today though, and I've been mixing up my routine (I've never done those exercises together in that order before)

Tomorrow is this:

Curls
Squats
Deadlifts
Another quad exercise (machine)
Pull Ups
Another back exercise

Usually have 4 protien shakes a day with Milk, 2 scoops whey and Peanut Butter (about 600 cals each) and 3 more meals a day.

 

[EFFORT]

so much for where to start

 

[shaunuk]

those lists just look like exercises for your bodyparts put in any order and hammered out.

yeah EFFORT it's kinda a shame no one reads your Where to Start thread and asks the same question everytime. I think Quiksilver should make Where to Start an actually sticky in itself.

Sin Verdad, check this out: http://www.sosuave.net/forum/showthread.php?t=125444

can't find any faults with that as a beginner!

 

[Sin Verdad]

Not really a beginner, just worried about overtraining. Whats wrong with my routine? They target Chest/Triceps, then Back/Bis/Legs, then Shoulders on the last day. Nothing wrong with that IMO.

 

[Junkyard]

Theres no one type of routine thats gonna produce results. Pick a routine, then mix it up after a couple of weeks. Some popular routines you can google are max-OT, HST, westside, etc

 

[EFFORT]

If it works for you then by all means do it. It just gives off the impression that your a bit misinformed (a list of exercises with 4x6 for each to failure on the last set)

So given that, you probably have big errors with your as well diet, thats why the where to start thread and simple starting diet are probably your best bet, since it'll help fix any problems your currently having.

 

[Sin Verdad]

I'm just going to do 3 sets, 12 10 8 from now on. Maybe this well help me gain. I'm trying to stick to compound movements as well.

 

[EFFORT]

I'm just going to do 3 sets, 12 10 8 from now on. Maybe this well help me gain. I'm trying to stick to compound movements as well.

cool

 

[mrRuckus]

Is that really enough? My triceps in particular don't feel blown up after that few sets. What are your opinions?

My opinion is that you have no reason to have it in your head that your triceps need to feel blown up.

 

[Quiksilver]

Verdad, the "blown up" feeling is just lactic acid, which has no connection to hypertrophy and actually just delays recovery.

For instance, do a session of hard sprints/sled pulls, and you'll notice your quads will feel on fire and "blown up". You won't get 26 inch quads doing sprints

Keep to 10-15 reps for triceps and if you can do more, then increase the weight.