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2002/12/17, 05:09 PM
Is 4 workouts per muscle group enough to sustain a growth in muscle? I am doing a pyramid lifting scheme (up weight, down reps) I just want to make sure that 4 different ones is enough per group.
~David
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2002/12/17, 05:20 PM
Four is plenty. I stay around three generally, especially when the body part requires compound movements (chest, back and quads). I have found that I don't have enough steam for a fourth exercise. If I do, then I didn't work hard enough during the first three! The best thing to do is experiment to see which works best for you/for each body part.
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2002/12/17, 05:25 PM
well today i did delts and tri's. for my delts i did alternating lateral rows, then i did combined lateral rows, rear delt machine, and another exercise. they are pretty beat. for tri's i did cable pushdowns, rope pulldowns, and single arm tri extensions. they feel kinda unworked.... but i feel pretty good
~David
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2002/12/17, 05:38 PM
depending on the body part 4 could be to many....It depends on your recovery time and type of exercise you are doing. At times working small muscle groups or "ISOLATION" movements could only require 2. You also should take in count of the periodization of your cycle. You may need to slow down and do 1 set per body part after doing a heavy phase to allow proper recovery. If you need more info let me know. It would all determine on your body type.
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2002/12/17, 05:45 PM
well i do 3-4 sets and go 12-10-8-6 reps and increase weight. i do 2 muscle groups per day and a 4 day cycle, then 2 days off. hope that helps a little more. which muscle groups are best to only do 1 or 2 exercises? im 6'0" 203, 26-27% bodyfat
~David
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2002/12/17, 08:36 PM
A decent rule of thumb is 3-4 sets per large bodypart(legs, chest, back), and 2-3 sets for smaller muscle groups(biceps, triceps, etc.). Try this area of reps, and adjust as needed. Get to know your body, you can tell when you are overtraining when you do.
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The only place success comes before work is in the dictionary!
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2002/12/17, 08:52 PM
I am pretty used to how many sets per exercise my muscles can handle, what my querstion is really asking is if 4 exercises per muscle group is sufficent? so say i do chest, and have 4 different exercises with 3 sets a piece....
~David
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2002/12/17, 08:57 PM
Should work fine...for example, flat bench, inclines, flies, and declines would be sufficient and a great chest workout. 3 to 4 sets each, max, should suffice. Change these exercises to your favorites if you like.
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The only place success comes before work is in the dictionary!
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