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How many muscles?
Old 10-08-2008, 09:37 PM   #1
CueNtoZ
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hot many muscles do you guys usually work out in a day? i usually work out too and im seeing pretty good gains, but i see alot of you only working out one muscle a day? would i see bigger gains?

also for those of you that only work out one muscle a day how many exercises do you do? 3x3 a total of 9 sets?

i know things work for different people im just looking for other strategies you guys are using so i can experiment.
 
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Old 10-08-2008, 09:56 PM   #2
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depends on the muscles ur working.

let's see ur split.

Also, as far as sets go it depends on the person. I have REALLY high amounts of sets and reps, but I'm still gaining and progressing in strength. Other guys use that whole 3x3 shit or the 5x5 (five sets with five reps a piece) or some like Zomb need higher reps to grow. It depends on the person.
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Old 10-08-2008, 10:01 PM   #3
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I do 1 muscle per day and ive seen really good gains.
I do 4 exercises 4 sets with 6-12 reps.
 
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Old 10-08-2008, 10:03 PM   #4
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my split is currently

Mon-Bi's ,Back
Tues-Chest, Tri's
Wed- Shoulders(traps)and legs

and repeat sat and sun off

i usually go around 10pm-11:30 pm depending on my work schedule but i go monday-friday without missing a day
 
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Old 10-08-2008, 10:55 PM   #5
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so basically u hit legs once but other muscles twice.... u need help my friend.
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Old 10-08-2008, 11:20 PM   #6
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Quote:
Originally Posted by ZackKnight View Post
so basically u hit legs once but other muscles twice.... u need help my friend.
yea well i usually rotate in legs on mondays as well but not an intense workout like my bis and back?

so what can i do to improve
 
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Old 10-09-2008, 07:29 PM   #7
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i like to hit legs 2ice a week! spiting hammies and quads. also work other muscles once a week. rest= growth my friend
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Old 10-09-2008, 08:18 PM   #8
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When training for hypertrophy my sets are high, my reps are moderate, and my exercise selection is low.

For example:
Day 1:
Squat 8-10 sets
Dumbbell Chest press 8-10 sets
Barbell row 8-10 sets
Barbell curls 4-5

Day 2: off

Day 3:
SLDL (rotating with SLDL each workout)8-10
Over head press 8-10
Wide grip pull down 8-10
Calf Raises 4-5

Day 4: off

Repeat

Br
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Old 10-09-2008, 10:03 PM   #9
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Quote:
Originally Posted by ZiR RED View Post
When training for hypertrophy my sets are high, my reps are moderate, and my exercise selection is low.

For example:
Day 1:
Squat 8-10 sets
Dumbbell Chest press 8-10 sets
Barbell row 8-10 sets
Barbell curls 4-5

Day 2: off

Day 3:
SLDL (rotating with SLDL each workout)8-10
Over head press 8-10
Wide grip pull down 8-10
Calf Raises 4-5

Day 4: off

Repeat

Br
so you only do one exercise per muscle basically? do you switch up which exercise it is every week or just keep at the same one?
 
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Old 10-09-2008, 11:00 PM   #10
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In terms of the strength or hypertrophy game how many muscles you train on a day depends on how you train.

HIT: It's over quick, you can train a lot of muscle groups, you don't have to train every day. It is neurally draining, most people can't hack the "intensity", your form has to be perfect on every single rep (injury chances higher when pushing the boundries of failure).

Fullbody: Cover all the muscles, good for sports, good for big movements, increases hormone release, increased level of frequency. Usually end up being long sessions, mentally and physically draining, can play to your strengths rather than fixing weaknesses.

Upper/Lower: Balances leg vs upperbody, good frequency, increases hormone release, can train opposing movements (more efficient), allows time to be spent on weaknesses, is what Westside do (kinda). Tends to focus on only smaller number of exercises, can be mentally and physically draining, a lot of people can't hack leg workouts twice a week.

Push/Pull: ditto upper/lower but can be better for balance between muscle groups.

"Splits": great for targeting weak points, can provide good overload, usually more hypertrophy focus, can't be high frequency use cummulative fatigue (good and bad), can tend to focus on upperbody development, body isn't a series of body parts so exercise selection has a lot of overlap (which can lead to overtraining of some supporting muscles).

So none are perfect and it depends on what you are trying to achieve. I think the most versatile are the more frequent training types that cover a lot of muscles (U/L or PU/Pll) as they can be designed to give you strength, hypertrophy, both or built around sports. They also allow for greater hormone and frequency which will ultimately allow more growth long term. Although my points on hormones may be off as Kraemer has some new work out that shows T levels don't change.
 
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Old 10-10-2008, 05:32 PM   #11
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Quote:
Originally Posted by CueNtoZ View Post
so you only do one exercise per muscle basically? do you switch up which exercise it is every week or just keep at the same one?
Generally I change the exercises every 3rd or 4th session. I also periodize the reps, sets and frequency depending on my goals.

Br
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Old 10-10-2008, 05:39 PM   #12
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Ive started to train each muscle group twice per week, a total of 12-14 sets a week for larger muscle groups and 6 for arms
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Old 10-11-2008, 02:29 PM   #13
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