From: 6500ursa@ucsbuxa.ucsb.edu (Disco Junkie)
Newsgroups: misc.fitness
Subject: Re: split routine question-TOO MANY SETS!
Date: 13 Oct 92 19:46:04 GMT

Am I the only one out there who believes in the value of LESS sets?
I've written before about this, as one who first copied the workout
programs of the steroid-induced pros, to one who did your standard
8-12 sets per bodypart, to one who now does no more than FIVE (5) sets
per large bodypart.  However, unlike the Heavy-Duty adherents, I avoid
forced reps, supersets, or other intensity techniques, or keep them to
a minimum.  Those of you who corresponded/argued with me in the past,
I say "Hi"  :-)

If your program works fine for you, then good.  If you train like me,
though, please post your program.  It's getting lonely being in the
"less sets is better" club.  Again, I'll state my belief that most
natural lifters with an everyday life (job, family, other hobbies) would 
be better off if they cut their total sets per bodypart to 6 or less, and 
avoid most intensity techniques.  I'm willing to do a friendly debate 
on the number of sets per bodypart.  Please feel free to critique this
program; I may offer a rebuttal to your points or admit that I am wrong.

my common-sense, realistic workout program  (for those of us who do not
wish to spend all their free time in the gym)

Monday: Legs
           Squats (2 warm up sets, 1 regular set)
           Leg Curls (1 warm up, 1 regular set)
           Standing Calf Raises  (1 warm up, 2 regular sets)
        Total Sets for the Day:  4

Tuesday: Aerobics, abs

Wednesday: Chest, Shoulders, Triceps
             Incline Bench Press (2 warm up sets, 2 regular sets)
             Dumbell Bench Press (1 warm up sets, 2 regular sets)       
             Lateral Raises      (1 warm up, 1 regular set)
             Dumbell Shoulder Press  (1 warm up, 2 regular)
             Dips                (1 regular)
           Total Sets for the Day:  8
                      for Chest:  4
                      for Shoulders: 3
                      for Triceps:  1

Thursday: Aerobics, abs

Friday: Back, Biceps 
            Chins  (1 warm up, 2 regular)
            Dumbell Rows  (1 warm up, 2 regular)
            Cable Rows   (1 warm up, 1 regular)
            Dumbell Curls  (1 warm up, 1 regular)
         Total sets for the day: 6
                    for back:  5
                    for biceps: 1

Saturday: Aerobics, abs

Sunday: rest

Now, before you say, "But there's too little sets!", ask yourself,  
in the long run, which program will prevent overtraining, mental burnout,
and injuries from overuse?  Remember, most of us are regular people, not 
genetically gifted, cannot always eat right or get 8 hours of sleep, and have 
a job or school to do.  Others, like Stuart McRobert (of the Hardgainer in 
_IronMan_ magazine) have advocated even LESS sets! I don't use forced reps or 
intensity techniques, but after a regular set of squats, I"m ready to collapse 
on the floor.  I honestly feel that most trainees don't know how to work hard, 
and so use forced reps (let the partner do the work) or many sets in an effort 
to avoid giving their 100% on each set (But I"m not saying that forced reps 
have no value).  Of course, I see gigantic musclemen doing megasets per 
bodypart, and my body, while fit and muscular, is nothing compared to them.  
Who knows, I may be wrong...  :-)

Newsgroups: misc.fitness