I want to know how many sets everyone is doing per body part. This isn't sets per exercise, this is sets per body part. I'm assuming that you are training 3x a week, like HST calls for, and that you are constantly increasing the load. Thanks for your participation!
2 sets first week each of 15s and 10s, one set second week, gonna do 2 sets for the 5s and p5s. This is my routine: Dips OHP Lat PD/Chins in the 5s Squat Hammer Strength row Romanian DL Curls.
ah I do those too. Actually, heres what I do Bench press - 1 Dips - 1 Overhead press - 1 Lat pulldowns - 1 Dumbbell shrugs - 1 Barbell biceps curl - 1 Squats - 1 Crunches - 1 (body weight only) Standing calf raises - 1 Forearm dumbbell extension - 1 Forearm dumbbell flexion - 1 I do this every other day. I keep training heavier all the time. I also run on my off days. Im hesitant to do 2 sets per body part because it will (and it has before) make training every other day very difficult in the long run.
Well larger bodyparts get more sets for me, where small ones typically get only one or even no sets if they are already hit by compounds. Back and legs, for instance, I hit with three different lifts, usually one or two sets per lift. For arms, occasionally I'll do a set of curls, but not always. Legs especially can handle a lot, in my experience.
Ive found that if i do 2 sets per body part, i am not ready to repeat in 48 hours. I have to stall another day. BUT, when i only do 1 set per body part, i can easily workout again in 48 hours. My question is: what would yield more results: 1 set per body part, 1 day off 2 sets per body part, 2 days off
Chest: 2 sets bench press 1 set incline Shoulder: 1 shoulder press 1 lateral raise 1 rear delt machine 1 shrug Triceps 1 V-bar pushdown back: 2 sets chins 2 sets hammer row biceps 2 barbell curl Quads 2 hacksquats hams 1 leg curl calves 2 seated calf raise abs 2 sets of 50 reps sit ups 2 sets of 50 reps reverse crunches. plus i run 3 miles twice a week and 6 miles once a week (most of the time) (i know some will say it is too much but i am never sore and this last cycle i met all my goals and feel and look great)
Chest and Back 4 sets of 1 exercise for 10's and 5 's Shoulders 3 sets Legs 3 sets I add 1 set of burn sets for arms in 5's. abs get 3 to 4 sets.
I said 1, but it depends on your definition of body part. I do squats, leg curls, & calves. Do you consider that 3 leg exercises, or 1 quad, 1 ham, & 1 calf exercise?
I am still in my 15's (first HST cycle), but am doing 2 sets, which I plan to do through the 10's and 5's as well. Dave
