reaching my genetic potential.

[Commander]

I'd do the 5 rep sets before the 10 rep sets.

Optimal? Well, if you stick to compound movements and do the 5 rep sets first. It is decent. Provided you train hard and eat well, hitting those rep ranges should allow you to progress in strength and hypertrophy.

[Ectomorph42]

Originally Posted by Commander

I'd do the 5 rep sets before the 10 rep sets.

Optimal? Well, if you stick to compound movements and do the 5 rep sets first. It is decent. Provided you train hard and eat well, hitting those rep ranges should allow you to progress in strength and hypertrophy.

Thanks, but is the set is sufficient? meaning 4 sets for 5 reps is optimal? and 3 sets for 10 reps is optimal?


I'm planning to do:


4 sets/2min rest/ 5 reps
3 sets/1 min rest/10 reps

[Commander]

Originally Posted by Ectomorph42

Thanks, but is the set is sufficient? meaning 4 sets for 5 reps is optimal? and 3 sets for 10 reps is optimal?


I'm planning to do:


4 sets/2min rest/ 5 reps
3 sets/1 min rest/10 reps

There are many variables that come into play.

Training age?
Previous volume you were used to?
How are you feeling that day?
How many exercises are you doing?
Are you approaching failure?

Personally, I am used to doing more than 7 sets for a workout. That said, I'd rather not see you overthink this.

Start with what you outlined for a muscle group; 4 sets of 5 of one of the big lifts and than 3 sets of 10 with a compound assistance exercise.

Train hard with that set up, striving to increase the weight on the bar. If you are consistently feeling great and having no issues adding weight to the bar, than maybe consider adding in some sets.

[Ectomorph42]

Originally Posted by Commander

There are many variables that come into play.

Training age?
Previous volume you were used to?
How are you feeling that day?
How many exercises are you doing?
Are you approaching failure?

Personally, I am used to doing more than 7 sets for a workout. That said, I'd rather not see you overthink this.

Start with what you outlined for a muscle group; 4 sets of 5 of one of the big lifts and than 3 sets of 10 with a compound assistance exercise.

Train hard with that set up, striving to increase the weight on the bar. If you are consistently feeling great and having no issues adding weight to the bar, than maybe consider adding in some sets.

how about the training frequency? I used to train 48 hours interval..meaning monday then thursday then sunday..then wed..so on...is it advisable? assuming that I train the same body parts..

thanks

[Commander]

Can you train more often? If so, I would suggest it.

But if not, I would consider doing more volume at each session. Maybe consider doing your set up with at least two muscle groups.

Example:
Chest
Bench 4x5
Floor Press 3x10
Back
Barbell Row 4x5
Chinup 3x10

[Ectomorph42]

Thanks..

I'm planning to do:


4 sets/2min rest/ 5 reps
3 sets/1 min rest/10 reps


Chest and Shoulders..


this is on Monday/Wednesday/Friday, same body parts, same exercise.

Is this advisable?

[Commander]

That's fine, but are you planning on hitting back and legs some time? If not, your time would be better spent hitting your entire body.

[Ectomorph42]

Originally Posted by Commander

That's fine, but are you planning on hitting back and legs some time? If not, your time would be better spent hitting your entire body.

but I noticed that I'm losing weight, is it normal? is it really optimal to train in that frequency? or it is better to train less frequent in order to balance my calorie intake and calorie expenditure?



thanks..

[Commander]

Originally Posted by Ectomorph42

but I noticed that I'm losing weight, is it normal? is it really optimal to train in that frequency? or it is better to train less frequent in order to balance my calorie intake and calorie expenditure?

thanks..

There are many reasons you could lose weight:
Decreased water intake
Stress
Not enough food for activity level

If you don't want to train that frequently, then don't. If you do, and you notice yourself dropping weight, than you may need to eat more. Don't make this overly complex.