[oranm23]

A,B,C,D one day on one day off

a :
back + triceps

b:
biceps + sholders + abs

c:
chest

d:
legs + abs

* every small grop of mussels get 12 sets and every big one get 16 sets
8 reps every set

thnx oran

[Diesel]

try this:

a;
chest, bi's

b;
legs, abs

c;
shoulders, triceps

d;
back abs

also, 16 sets for big muscle groups and 12 for smaller is a bit much. Atleast its too much if you are training naturally. If you are training naturally I would say 12-13 sets for big muscle groups and 9 sets for smaller muscle groups.

[massivedelts]

I like this better your hitting the muscle twice in 8 days with more rest rather than once a week. Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

[Diesel]

Originally Posted by massivedelts

I like this better your hitting the muscle twice in 8 days with more rest rather than once a week. Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

this is just my opinion but....with doing something like that you will spend a lot of time in the gym. and if you only spend an hour or so in the gym, than the body parts are not getting worked as hard as they need to be. and, after you spend so much time in teh gym, your body will start to feed off of lean mass. also, you are not able to go balls to the wall with all body parts. when doing back on a monday and doing squats on a wednesday, this will hinder your progess in squats. your back plays a major role in squats. obviously for support, but your back needs to be 100% for squats. you want to allow atleast 2 days of full rest between back and leg days.

if you are training naturally and going balls to the wall, then you will want atleast 6 days of rest in between that particulary body part.

[Rocky]

My vote is with Diesels plan. His set and rep range is probably more suitable aswell.

My own personal plan is:

Day 1 - Chest & tris

Day 2 - Back and Bis

Day 3 - Legs and shoulders

Add some ab work at the end of one or other of the sessions!
Good luck with your training. Let us know what you decide to do and how you get on!

[oranm23]

thnx to all


i`m training naturally and my food 100%
i`m now 210 lbs

but 12 for big mussel i cant fill it

maby becuse i`m use to it ?

btw sorry about my english

[Rocky]

I think I got you there. You say you can't feel it with only 12 sets for the bigger muscles. I'd personally suggest either you up the intensity a bit, or if you already are, then it may be a case that you need to change your routine around a little bit. If you've been using the same routine with the same reps & sets for some time your body will adapt to the stress you are giving it and you will reach a sticking point.
Try changing your routine around, be it different exercises, different rep number or even rep speed. Try changing the way you group your exercises in sessions. Any number of things to keep your body guessing!
BTW - good for you being all natural! 210lbs sounds a solid weight if you're pretty lean!

[oranm23]

rocky thnx for the god tips

so you saying 12 set to big mussel its good?


and btw what you say about HST ?

[Toad]

beginner here...
I'm a little confused on the "set" thing. I am understanding a set to be 8 to 12 reps. Under this, I am reading what everybody as saying that they do 12 sets of 8 to 12 reps for each big muscle.
Am I understanding this wrong? Or am I not working out enough.

Toad

[jornT]

Don't know for sure if I understand what you mean but I think this is the answer you're looking for.

Set: number of reps.
number of sets: the amount of reps you do.
So a set is for example 12 reps. You take a little break 1-3 min for example. You do a next set of 10 reps. Break again. At this point you dit 2 sets total.
So you count the number of reps between breaks.
And you count the number of sets.

[Diesel]

Originally Posted by oranm23

rocky thnx for the god tips

so you saying 12 set to big mussel its good?


and btw what you say about HST ?

I really good way to up intensity is to do your last sets till failure. for example, the bigger body parts I do 5 sets till failure. so it would look something like this:

leg extensions (10,10,failure)
squat (10,10,10, failure)
etc.

get what im saying? sometimes i do 4 sets till failure and sometimes 6 for my legs. it just depends what im doing that day. and you can always do more than one set till failure for each workout. for squats you could go 10,10,10, failure, failure. this really works for me atleast.

[Rocky]

Originally Posted by Toad

beginner here...
I'm a little confused on the "set" thing. I am understanding a set to be 8 to 12 reps. Under this, I am reading what everybody as saying that they do 12 sets of 8 to 12 reps for each big muscle.
Am I understanding this wrong? Or am I not working out enough.

Toad

As Jorn T wrote - he's explained what "sets" & "reps" mean - with regard to 12 working sets per muscle - I'd say it's probably just a touch too much (unless you're into a high volume training style). At the end of the day - you have to choose a style and number of work sets that suits you and the way your body responds to progressive overload. If you're training to failure on 6 - 8 main sets per bodyparet (across 3-4 exercises) - then that should be enough!

[Rocky]

Originally Posted by oranm23

rocky thnx for the god tips

so you saying 12 set to big mussel its good?


and btw what you say about HST ?

Diesel has some good suggestions - did you mean HIT? If so, then I practise this as it is better for me to train this way. Try it. Reduce the number of work sets and train to failure. If it doesn't work - go back to your 12 sets +.
See which is best for you!

Good luck with it!