AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 6/4/2007 Subject: Best split
Question I would like to try an upper/lower body split routine, but am not really sure as to how many exercises/sets/reps I should be performing for maximum results. I came across a routine I found on the web where for upper body day you do 2 exercises for chest for 3-4 sets (12,10,8 reps), 2 exercises for back, (3-4 sets, 8-12 reps), 2 exercises for shoulders, (3-4 sets, 8-12 reps), 2 exercises for biceps (2-3 sets, 8-12 reps), 2 exercises for triceps (2-3 sets, 8-12 reps). That to me sounds like a lot, and it seems like you would be working out for more than an hour doing this routine. I saw another routine where you do 2 exercises for chest, then 2 for back, and then 1 for shoulders, triceps, and biceps. That sounds like you could get it done within a reasonable amount of time, and it doesn't sound too hard on the body. What do you think? Is there something better to gain maximum muscle? Also, would it be good to change up the sets and reps at every workout so the body doesn't adapt? It always seems like everyone always says the same old thing, 3-4 sets, 8-12 reps. That seems like such a standard. I am also thinking about doing an upper/lower split where you do upper body one day, then a rest day, then do lower body, then a rest day, and then do a full body workout. This way you are hitting every muscle at least twice per week, and you are only working out 3 days a week. What could be better? Thanks.
Answer Hey Dave, what routine you use and how many sets and reps all depends on your goals and what you want to accomplish. I personally like 3 days a week whole body routine with just a few exercises covering most body parts. I change the exercises every 3-4 weeks cause your body does adapt fairly quickly. No need to change sets and reps every workout. One exercise for each body part is enough unless you are into bodybuilding and are trying to work certain muscles from all angles to insure you are working the maximum number of fibers for that muscle. In that case 3-4 per body part is not unusual. As far as reps go, I cycle my sets and reps starting with 3 sets of 10-12 for 4-5 weeks and then go to 4 sets of 6 reps and then maybe to 4 sets of 3, but only for certain exercises involving multiple joints. For single joint exercises such as curls I keep the reps higher. You will eventually find what works best for you. I do like that 3 day a week routine you mentioned. Remember though, consistency is the key to any program...Joe
