AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
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 Hi Dave. You're right. The first routine you mentioned just has way to0 many exercises involved per workout. Each workout should be composed of mainly compound exercises, with maybe some accessory work (tri's, bi's, rotator cuff work, etc.) thrown in. I would suggest no more than 5-6 exercises per workout.
As far as sets and reps are concerned, you're right and wrong. On one hand we do want our body to adapt, but not for too long. There are many ways of varying your set/rep scheme in order to produce results. A method that has become very popular is called undulating periodization. The first workout would look something like 3 sets of 8-10 reps. The second workout would like 5-6 sets of 3-6 reps. And the third workout would like 2 sets of 15-20 reps. You would be working on functional hypertrophy, relative strength, and muscular endurance all at the same time.
To answer your last question, if you are going to divide your workouts into upper and lower body days, I would suggest just alternating between the two. So in week one, you'd hit the upper body twice that week and then in the next week you'd hit the lower body twice.
Remember, this is just advice and methods I've used in the past. Just because it may have been successful with one client it does not mean it's going to be successful with the next. And the same can be said of all these Internet programs you see.
