sets per body part

Discussion in 'Hypertrophy-Specific Training (HST)' started by imported_fearofthedark, Feb 5, 2006.

  1. 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. abarlament

    abarlament New Member

    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:

    Lat PD/Chins in the 5s
    Hammer Strength row
    Romanian DL
  3. abarlament

    abarlament New Member

    Overhead Press, with a barbell.
  4. 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.
  5. bodyguard

    bodyguard New Member

    Dependent what I do. How lower the reps how more the sets
  6. Totentanz

    Totentanz Super Moderator Staff Member

    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.
  7. lcars

    lcars New Member

    compound get 2 iso's get 1,3 in last week of fives and negs.
  8. 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
  9. battlechaser

    battlechaser New Member

    2 sets bench press
    1 set incline

    1 shoulder press
    1 lateral raise
    1 rear delt machine
    1 shrug

    1 V-bar pushdown

    2 sets chins
    2 sets hammer row

    2 barbell curl

    2 hacksquats

    1 leg curl

    2 seated calf raise

    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)
  10. battlechaser

    battlechaser New Member

    gah correction..

    2 sets V-bar pushdown.
  11. Joe.Muscle

    Joe.Muscle Active Member

    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.
  12. Falco

    Falco New Member

    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?
  13. faz

    faz Active Member

    i do 2sets 15s
    3 sets 10s
    5sets 5s
  14. FaintReality

    FaintReality New Member

    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.

  15. style

    style New Member

    I do 1 set every 48 hours

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