TweetNo, I'm saying do aproximately 4-5 work sets for a large muscle group, and 2-3 work sets for smaller areas.Originally Posted by DJDIGGLER
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