TweetExcellent post!

I'm confused though so your saying to only do 4 sets on workouts?

so for example if I'm doing shoulder day I usually do 4 seperate workouts for my shoulders with a 6-8 rep range, and 4 sets per workout. That would be 16 total sets. Are you saying to do 4 sets per workout....or 4 sets for the entire workout?

I'm looking to gain size, but tone while I'm doing that. For the last year I've been gaining alot of size. But that's the problem I'm getting size and I'm not getting toned at all. what would you advise?

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Originally Posted by DJDIGGLER

Excellent post!

I'm confused though so your saying to only do 4 sets on workouts?

so for example if I'm doing shoulder day I usually do 4 seperate workouts for my shoulders with a 6-8 rep range, and 4 sets per workout. That would be 16 total sets. Are you saying to do 4 sets per workout....or 4 sets for the entire workout?

I'm looking to gain size, but tone while I'm doing that. For the last year I've been gaining alot of size. But that's the problem I'm getting size and I'm not getting toned at all. what would you advise?

No, I'm saying do aproximately 4-5 work sets for a large muscle group, and 2-3 work sets for smaller areas.

A work set is a set taken to failure or close to it.

You should also warmup a bit before performing all out sets with a lighter weight.

So for example if I was going to be training somebody's back I might have: them do this
Warmup on bike 5 mins
warmup with 20 pushups
warmup with 20 light lat pulldowns
warmup with side raises light 20 reps
warmup with deadlifts light 15 reps
stretch all major muscle groups for 7 minutes

at this point they can now begin weight training (the body is primed)

first exercise might be T-bar rows done off the ground
10 reps with two 45lb plates for first warmup
second warmup would be 3 45lb plates for 7 reps
None of the above weights are maxs, they are realitively easy to do
(remember you must do as many warm-ups as you need to prime the muscle)
1st work set four 45lb plates for maximum reps
rest 3 mins
2nd work set three 45lbs and 25lbs for maximum reps

(so up to this point you have done two work sets)

The second exercise might be pull ups
no warm-up necessary
1st work set body weight maximum reps
rest a few mins
2nd work set body weight maximum reps
rest a few mins
3rd work set body weight maximum reps

(up to this point you have done 5 work sets, and 3 warmup sets, thats ,more than enough)

(This program would work well for an intermediate trainee, beginners and advanced trainees would have to do something different)

3-4 work sets is more than enough for shoulders. 16 sets is way to much you are either overtraining or pacing yourself, cut back and train more agressively. Also 16 sets of 6-8 reps may lead to future shoulder problems, reread my take on repetition ranges. I personally do only 2 work sets for shoulders, but I'm advanced enough to do that.

Try grouping more body part together on a give day for example:

Monday: chest arms
Wednesday Back shoulders
Friday thighs calves
Saturday cardio and forearms, abs

If you want a more personalized program I provide a consultation service if your interested contact me at hosannahfitness@yahoo.com

TweetWell I guess I basically do what you say already but in a slightly different way. I use the following setup....

M- Chest, Back, Bi's
T- Shoulder, Traps, Tri's
W- Abs
Th- Legs
F- Bi's, Tri's
S- Chest or Shoulders
S- Abs

I Start over but switch whatever I didn't do Saturday, I start with on Monday.For each muscle I'm working I do typically 4 routines- 4 sets, and a 6-8 or 6-12 rep range. I rest between each set for 90 seconds. I also rest between each routine 3 minutes.

I usually workout for about 1 1/2 hours per day.

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Originally Posted by DJDIGGLER

Well I guess I basically do what you say already but in a slightly different way. I use the following setup....

M- Chest, Back, Bi's
T- Shoulder, Traps, Tri's
W- Abs
Th- Legs
F- Bi's, Tri's
S- Chest or Shoulders
S- Abs

I Start over but switch whatever I didn't do Saturday, I start with on Monday.For each muscle I'm working I do typically 4 routines- 4 sets, and a 6-8 or 6-12 rep range. I rest between each set for 90 seconds. I also rest between each routine 3 minutes.

I usually workout for about 1 1/2 hours per day.

There are some similarities but your frequency is probably to much if your training drug free. The above routine has you training 7 days a week wheres your day off?

The muscles may be different on each day but you need to rest your nervous system, and other systems.

You mentioned that you have been gaining size, if you have been gaining size without any cuts then you are gaining muscle and fat.

To see cuts I recommend that you:

Cut back on your total caloric intake by 500 calories, if you see a 1-2lb drop each week on the scale stay at that caloric intake if not drop again by another 200 calories. do this until you see a slight drop in weight.

Ratio your calories like so : 35% protein, 50% carbs, and the rest fat.

Train with weights no more than 3-4 times a week on nonconsecutive days.

Inbetween these heavy days do hill runs, jumping rope, or speed walking for 45-60 mins. basicaly three times a week.

If you do this you will maintain muscle but lose body fat.

Continue to train for strength while you do this.

Lawrence

TweetThanks for all the help bud.

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Originally Posted by DJDIGGLER

Thanks for all the help bud.

Your welcome.

Lawrence-