training question

[jtbull46]

This is more for those on sarms as know gear gives much better gains from what I had been told.

What do most of you do as far as total sets per exercise or bodypart and what kind of rest between sets do you take.

I use sort of a modified heavy duty/dorian yats workout with elements from shawn phillips ( muscle media 2k)

Typically I do 6-10 for chest over 3-4 excecises, for back its 10-12 over 5-6 exercises, shoulders get 8 sets and 4 excercises, biceps are usually 4 total sets since they get hit for back sometimes six. Tricepts get 6-8 sets over 3-4 exercises, legs are 8 sets and calves are 4 sets, abs are 6 sets.

I usually rest 3 minutes between sets and keep reps in the 6-10 range.

How about you guys?

Eventually I will end up on hormone replacement therapy ( great article here) and wonder how my training might have to change for that.

 

[blaze91]

usually I do 6 to 10 sets of 12 to 20 reps... Obviously the first set is the highest reps... I step up the weight and try to get 20 reps each time (not til I'm blue in the face)... personally I like the longer reps going slow.... just the way I do it.....

 

[SpikedEggnog]

sarms isn't "gear" technically. gear would be AAS.

total sets, a decent rule of thumb to try is 9-12 sets per bodypart. rest periods 30 sec - 1 minute on average. 3 minutes is too long

I would go for 8-12 instead of 6-10. those extra 2-3 reps can make a huge difference over the workout. resulting in more volume and more hypertrophy.

your training should not change based on what youre taking. AAS or not I still train the same. the only difference is on AAS you will recover faster. so not using AAS maybe you need more rest days or more rest. but training is still just as hard and intense. those who have been natural for years know this to be true. when you get off and PCT or cruise, you need to hit the weights and diet JUST AS HARD

 

[MarkD]

I'd crank those reps up into the higher range. I've found that with Sarms/Gear one set of high weight low rep followed by three sets of moderate weight high rep works the best for strength and muscle growth.

High rep= 20-30
Low rep= 8-10

 

[RickRock]

When it comes to training, everyone is going to be different. There's no cookie cutter program or routine for everyone. Things have to be tailored to the individual. For example I like high intensity low volume. I use very heavy weights and employ progressive overload principles. That's what works for me but may not work as well for you


(PM me for a price list for Biotech Labs and 10% discount)

 

[jtbull46]

sarms isn't "gear" technically. gear would be AAS.

total sets, a decent rule of thumb to try is 9-12 sets per bodypart. rest periods 30 sec - 1 minute on average. 3 minutes is too long

I would go for 8-12 instead of 6-10. those extra 2-3 reps can make a huge difference over the workout. resulting in more volume and more hypertrophy.

your training should not change based on what youre taking. AAS or not I still train the same. the only difference is on AAS you will recover faster. so not using AAS maybe you need more rest days or more rest. but training is still just as hard and intense. those who have been natural for years know this to be true. when you get off and PCT or cruise, you need to hit the weights and diet JUST AS HARD

Thanks any good sample workouts you can link me to. I was not reffering to sarms as gear as they are not. I did not figure training would need to be adjusted for them. Reason I mention adjusting training is coming up when I was younger in the early 1990s the guys were always talking about not doing the workouts in the mags with like 20 sets per bodypart because you needed to be on drugs for your body to handle that. Like many things that may have been wrong. I do know you should avoid overtraining like the plague though.

 

[44YOGearHead]

When it comes to training, everyone is going to be different. There's no cookie cutter program or routine for everyone. Things have to be tailored to the individual. For example I like high intensity low volume. I use very heavy weights and employ progressive overload principles. That's what works for me but may not work as well for you


(PM me for a price list for Biotech Labs and 10% discount)

***Heavy is the way it is done***

sarms isn't "gear" technically. gear would be AAS.

total sets, a decent rule of thumb to try is 9-12 sets per bodypart. rest periods 30 sec - 1 minute on average. 3 minutes is too long

I would go for 8-12 instead of 6-10. those extra 2-3 reps can make a huge difference over the workout. resulting in more volume and more hypertrophy.

your training should not change based on what youre taking. AAS or not I still train the same. the only difference is on AAS you will recover faster. so not using AAS maybe you need more rest days or more rest. but training is still just as hard and intense. those who have been natural for years know this to be true. when you get off and PCT or cruise, you need to hit the weights and diet JUST AS HARD

***EXACTLY***

Thanks any good sample workouts you can link me to. I was not reffering to sarms as gear as they are not. I did not figure training would need to be adjusted for them. Reason I mention adjusting training is coming up when I was younger in the early 1990s the guys were always talking about not doing the workouts in the mags with like 20 sets per bodypart because you needed to be on drugs for your body to handle that. Like many things that may have been wrong. I do know you should avoid overtraining like the plague though.

***20 sets IMO is and was bs, however that would be reserved for the giants I would suspect. I do a lot of volume and sets and weigh in close to what a lot of pro's weigh, but I don't think 20 sets of anything is beneficial. I'm gonna start counting sets though for larger muscles to see.***

***Over training??? As long as you listen to the signs your body gives you, this IS IMPOSSIBLE***

 

[MaxxPursuit]

When it comes to training, everyone is going to be different. There's no cookie cutter program or routine for everyone. Things have to be tailored to the individual. For example I like high intensity low volume. I use very heavy weights and employ progressive overload principles. That's what works for me but may not work as well for you


(PM me for a price list for Biotech Labs and 10% discount)

The one thing that is the absolute most important regardless of training style is progressive overload. You have to force change and this key concept is overlooked a lot. Too many times have I seen guys in the gym hitting the same weights for years on end and guess what... those are the ones who look the same year after year.

 

[RickRock]

The one thing that is the absolute most important regardless of training style is progressive overload. You have to force change and this key concept is overlooked a lot. Too many times have I seen guys in the gym hitting the same weights for years on end and guess what... those are the ones who look the same year after year.

That's exactly right brother! I know you know the concept of progressive overload very well and just how effective it is. If you don't increase your workload you can't expect change....period

(PM me for a price list for Biotech Labs and 10% discount)

 

[44YOGearHead]

The one thing that is the absolute most important regardless of training style is progressive overload. You have to force change and this key concept is overlooked a lot. Too many times have I seen guys in the gym hitting the same weights for years on end and guess what... those are the ones who look the same year after year.

I just call that complacency... people just go thru the motions and never push themselves. When I advise people my first recommendation is always to try to add 5 -10 pounds each week to your lifts, when that becomes difficult add a rep, or two, or three, or 5. I see it all the time and they think that what they are doing is doing something, same routine = same shitty body.